Running quote of the week

“I love track running. There’s something about that red 400-meter circle that lets my brain switch off—no roads to cross, no bikes to watch out for.” – Kate Carter

Thursday, March 13, 2014

Wisdom of the (running) crowd

 
Today's run (treadmill): 3.2 miles

I found it interesting that three knowledgeable runners (Carla, Karl and SIOR) have all recommended a mid-week long run as part of a half marathon training plan. I generally run shorter distances in the middle of the week. My excuse has always been a lack of time. But people with schedules busier than mine seem to get them done. Here are strategies I heard this week that I will take to heart for my training:

Carla: "The key for me ended up being doing at least two 15+ milers. and another 7-10 mile run during the week. Plus a 10k, 15k, and 10 mile race, and progression runs in the buildup phase. In effect, more overall mileage. And more of it at hoped-for race pace."

Karl: "It's all about stamina and endurance. Speed is largely innate. The stamina (tempo and progression runs) and endurance (long and easy runs) workouts allow us to maintain whatever speed that we have over longer period of times."

SIOR: "I would run speed work on Tuesdays, a longish run on Wednesday (7-9 miles), and easy runs on Thursdays and Saturdays. Then when all is said and done, I would sign up for a fall marathon." [Editor's note: SIOR is a troublemaker who knows I will never run a full marathon.]

Right now, seven mile mid-week runs are a challenge, but once I get my base closer to double digits it could be managed. If I'm going to go out for four miles anyway, what's another half hour? And now that I'm comfortable with using the treadmill for speed work, I won't have the excuse that I can't run weekday intervals due to restricted access to the track.

Today's workout was another treadmill run. I had planned to run slowly in deference to yesterday's speed session, but I ended up doing a more intense workout. I hope that by resting on Friday, I'll be properly recovered for Saturday's relay. I keep telling myself that it's only a two mile leg, but going all-out for 17 minutes (if I'm lucky) will seem like a very long time.

3 comments:

  1. I'm glad you're open to a 7 miler mid week. (I type as my Friday 12 miler looks less and less likely...)
    - Troublemaker #1

    ReplyDelete
    Replies
    1. "Here's To The Crazy Ones. The misfits. The rebels. The trouble-makers...Because they change things. They push the
      human race forward. And while some may see them as the crazy ones, we see genius." Yeah, so do I ;)

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    2. I'm sorry. I must have mis-typed my editor's note. I meant to say you were a genius. A crazy, misfit rebel genius.. .

      Delete

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