| Training Blog -- January 10, 2008 |
Runners:
The content of last week's first blog post, which has general information about the Wirefly National Marathon and Half-Marathon training programs, as well as some general advice on Marathon Training, can be accessed through the Archive link at the bottom of this page.
This week's blog is a bit shorter. A reminder that we will meet, both groups, at our regular times on Saturday morning. The Marathon group will take a relatively easy week, doing a 60-90 minute out and back run on the Capital Crescent Trail - site of next Saturday's 20K race. Afterwards, there will be a session with Laura Nemets, PT, herself an experienced runner and who has many runners and other athletes as clients. Laura is director of the Ballston office of the National Rehabilitation Hospital, a part of Medstar Health.
During the week, you should now be doing 3 easy runs of about 45 minutes in length; this is in addition to the Wednesday night track workout. The aim is to get to a level of running 5-6 hours per week for several weeks in February and early March, before beginning your taper down to race day. At this point, you should be approaching about 4.5 hours a week.
A reminder of scheduled Saturday runs through the end of February:
1/12: 60-90 minute EASY run; lecture by Laura Nemets PT at conclusion.
1/19: 20K race starting in Georgetown. 9:00 am. Plan to arrive early for parking.
1/26: Up to 2.5 hour long run. Course TBD, depending on weather and conditions.
2/02: Long, but EASY run. Recovery/fat-burning.
2/09: 17 to 18-miler. Run EASY from Georgetown to Bon Air Park along Custis and W&OD Trails. 12K race at marathon pace. Run EASY back to Georgetown. We will transport gear to the park, and back to Georgetown, so
you will be able to change shirts, socks, etc.
2/17: GWB Marathon Relay in Greenbelt Maryland. For those who can make this race, it is a 3-person Marathon Relay. We strongly encourage your participation, and we will form teams from among those who can make it.
2/23: Long easy run of 2.5 hours.
That takes us through February, as far as Saturday is concerned.
Wednesday night workouts are posted on the Track Workouts page of the DC Road Runners website. They are posted through the end of March.
Ed
|
| Posted by Ed Grant on Thursday, January 10, 2008 at 22:16
Post Your Comments Here
(0)
|
|
|
