Saturday, May 25, 2013

Training Schedule

     5am on a Saturday what wakes you up?  Is it devotion to this craft called running.  Or is it allegiance to the calendar.  I think we have been at both places during our running journey.  When I first started running I ran a route that was 1.33 miles over and over again then stretched it out to a 2 mile route.  There were no tempo runs, or speed work.  It was just me, shoes, and the road, oh and pain too!  After I signed up for my first 5K I began to look at many different training schedules and programs.  I picked out the one I thought best for me and stuck to it.  Come hell or high water I ran.  I did not deviate from the schedule one bit.  That was good for running but not so good for married life.
     Currently what I do is take blocks or phases then adjust weekly mileage to be where I want it to be.  For example I am at the end of a bass phase about to move into a building phase.  My base phase is 6 weeks long and the goal is to get comfortable running 35 miles a week by the end.  Within a week there is speed work, tempo runs, recovery runs, and others.  The next part of my training will be a build phase.  The aim is to get upwards of 50 miles a week with 26-30 miles on the weekends.  In this phase are natural peeks and lulls.  Two weeks are hard mileage and one week is easy, about 5-10 miles less for the week.  Repeat this up and down process for 9 weeks never increasing my miles by more than 10%.  I like to be flexible in my training.  I want to run but I don't want running to take over my life, too late.  I will still get a long run in but it may be at night.  If I do speed work and am not feeling it, I switch it up.  This week I have walked and ran 27.7 miles.  I am going out for a 7.3 mile run so that I can get to 35 miles for the week.  See you in a bit, just after I find where I put my clean running clothes.
     How do you train for events?

Friday, May 24, 2013

Your Distance? 
     Have you ever seen those cars with stickers that have varying differing numbers?  A few years ago I had no idea what these were.  Now that I am part of the "in" club, I know.  After completing a hard task or conquering a PR we runners love to brag about it, to anyone who is willing or not willing to listen.  I must admit that when driving I must look at the person behind the wheel and judge if I think they can complete the distance listed on their vehicle.  I have seen some funny ones including a "DNF" sticker.  I myself have a few.  They are all magnetic and are not on the car anymore, they live on the fridge.  The fridge is a great place for running stickers.  Every time I go back for more beer or ice cream I am reminded of what I have accomplished.  Also being held by said running stickers are flyers for my upcoming races.

     What is your distance?

     What is your favorite distance to race or biggest running accomplishment?

Thursday, May 23, 2013

Speed Work

     Have you ever done speed work?  It is something I love to hate.  Like Ricky Bobby, "I wana go fast."  One of the ways I know to get faster is to run faster.  Wait, wait, this will make sense.  If you train your muscles to move faster at shorter distances, with proper additional training that "speed" should be translated to longer distances.  Experts say that proper running form has a cadence above 180 foot strikes per minute.  That means that your feet should hit the ground 180 times or more per minute.  If your place of physical fitness does not allow you 180 foot strikes, what about 90 in 30 seconds?  That is the point of speed work.  It is to train your body to move faster.  Speed workouts consist of a section of running at 80-100% and a rest section, either a walk or a jog.
     The Mayor of Running is famous for 800 repeats, that is two laps around an average track.  Dubbed Yasso 800's it is a good test of what your marathon finish time could be.  If you run 800 meters in 4:50 on average your marathon time would be close to 4:50.  800 meters and 26 miles AND 385 yards is very different, any thing can happen in the marathon.  However this can be a great gauge to predict finish times in the marathon.
     There are many different kinds of speed work.  Mile repeats, 400's, 800's or Yasso's, ladders, and pyramids. 4X400 or 2X800-4X1200-2X800.  The world of speed work can be very confusing, especially if you have never done it.  Depending on your goal race your speed works will vary too. Someone running a 5K will run more 200's, that is half a lap.  A runner attempting to complete a marathon would be good to train with mile repeats and 800's.
     I hope that you are encouraged to lace up and visit your local track.  Getting to your local track can be as hard as the 7th 800 meter repeat.  Just ask your fellow runners where to run or create a .25 mile route, if you must use a treadmill.  When I am doing speed work I feel like Mo Farah or Usain Bolt.  But I look more like a fat kid running after a cookie.  But all that doesn't matter.  It is you out there improving on yourself.
After all if you wana go fast, be fast!

Wednesday, May 22, 2013

I used to blog about life and such, but it has been a while and I have been out of touch.  I made the decision to resurrect this blog to chronicle my journey to complete my first 50 miler.  I began running in 2010 for weight loss.  I was 220 pounds and needed to do something.  I started running to cross train to get in shape for club soccer.  My first year I ran about 150 miles.  I didn't know what I was doing, kind of like this blog thing.  I ran in a Nike Dart 7.  My first workout was a 1.95 mile walk in thirty minutes on March 20th 2011. Six days later I went for my first run, 2 miles in 29:00.  I don't know if I was really hooked then but I have not stopped yet.  Running has it's ups and downs, its called hill repeats, and so does life.  I hope this blog will be encouraging to my fellow runners and readers.  Please join me on this journey to pursuit 50 miles.