Well, it’s race week for our marathoners, if the weather holds up, so I’m encouraging any of you who haven’t yet done so, to stop by to go over your race day game plan.
And speaking of races, I have plans in the works for a safe, pandemic protocol, chip-timed five event Winter/Spring Race Series, with a cool point earnings competition. These would be five different distances, surfaces and locations over a five month period, starting in January. I’m really amped about this... stay tuned for details in the next coming weeks.
For my Boston Bounders looking to get in a certified marathon, I’ve got plans in the making for a March marathon, too.
In the meantime, I’m toning down your speed training, as I’d like for you to work on building your AHR mileage.
Those who would like to aim for the Race Series should be working on getting into the 25-30 mile range on a consistent basis, with a long run, ultimately, of 10 miles, by early January. BB March Marathoners should be thinking more like getting to 50 miles by early January.
I’ll be sending you more details in the coming week but, for now, just enjoy getting in your relaxed miles during this crazy warm weather.
Stay on top of your electrolytes during this heat wave!
Please continue to keep me in the loop with any new aches or pains or concerns or training questions. I’m always happy to offer guidance.
Happy Birthdays to Lee N. and Cassandra F. this Wednesday!
Recommended movie of the week: “Enola Holmes” on Netflix... wonderful fun for those who like Sherlock Holmes!
WEEK of NOVEMBER 9
*Speedsters = 20-25 miles or more
*BB Greenbelt Marathon = race week! Please come see me, if you haven’t already, to go over the specifics of your personalized race day game plan.
***IMPORTANT: Your AHR (comfortable conversational pace) should be at least 1 minute slower than your MP or about 90 seconds slower than your targeted 10 mile race pace. I’d like to see you keep your AHR in the 130-145 heart rate range
MONDAY November 9
*Speedsters = 4-5 miles at AHR with 4 x 15 second flat surface form surges at 110% of 10 miler pace with a slow 45 second recovery in between each
*BB = 4 “practice miles” as follows:
-2 miles at the exact pace you plan to run for the first 2 miles on race day
-2 miles at MP
WEDNESDAY November 11
*Speedsters = 6-7 AHR miles with a light hill fartlek of 45 seconds at 107% followed by 45 seconds slow x 8 over a rolling to hilly course
*BB = 5 miles total as follows:
-2 miles at the exact same pace as your start on race day
-1 mile at MP
-1 mile with 6 x 15 seconds at 112-115% with a 45 second recovery in between each
-1 mile at AHR
FRIDAY November 12
BB marathoners: if you normally run on Thursday but not on Friday, then you need to move your Thursday run to Friday since the race is on Sunday, so as to keep your normal spacing the same.
I’d suggest 3 AHR miles with 2 x 15 second light surges
SATURDAY November 14
*Speedsters = longer AHR run. I’d suggest going the distance of your most recent long run or adding a half mile to full mile to your most recent long run.
*BB marathoners = If you normally run on Friday (the day before your long run) then I’d recommend running 1-2 miles today. If you don’t normally run the day before your long run, then I’d take the day off.
SUNDAY November 15
BB Marathoners = Race Day! Weather pending... we will make a final decision on Thursday, based on the weather report for Sunday morning, as to whether or not to move it to the following Sunday.