JP Fitness Forums - Personal Training - View Single Post

BamaDave · 03-02-2005, 09:45 AM

Thanks, all!

Kmwest, we do have similar goals. I am watching what you do for weight training! [img]/images/graemlins/smile.gif[/img]

Buk, my current plan is to continue to do a long run on Sundays. Not as long as for marathon training, but since my next race is 9.3 miles (15K), I think keeping my Sunday runs in the low teens and occasionally in the mid teens to preserve some of my marathon stamina should be useful.

During the week, I am doing one run around 6 miles with a strong effort on keeping my pace up. Not quite race pace, but probably close. Then an intermediate distance run (7.5 - 9 miles) with a strong pace, but not as fast as the other run.

On Saturdays, I am planning to do shorter runs with some speed work. Faster interval periods and/or trying to maintain pace on uphill stretches.

My schedule is very tight - so I am normally limited to doing my training in the area around where I live. Unfortunately, not many open stretches where I can gun it for a shorter distance. The best for that is actually at the END of most of my running courses, so I often do ramp it up for my final mile.

This morning I did my 6 mile run. My time was 41:40 (6:57 pace). I did this same run last week at 41:33, so no improvement. On the other hand, it was cold this morning (25 degrees), so I was bulked out in warmer clothes. LOL. Also, terrible night's sleep (less than 5 hours of true sleep) - so I don't feel too bad about not improving over last week. This run has a long downhill stretch in the first half, but then I reverse and go back uphill in the second half. ~1.5 miles of almost constant uphill. The grade is not as bad as other hills in the area, but it's ~300 feet change in elevation. I ran the first 3 miles in 19:30, and the second half in 22:10. I think this course is good training for my 15K - although the 15K will not have that long of an uphill stretch.

I should probably drive the 15K course to see what it is really like. No one in my age group ran it under 7:00 pace last year, which seems odd. I think many of the faster guys in my 35-39 group skipped this race for some reason. I feel like I should be able to have an average pace under 7:00 per mile for this race, unless the course really is a lot worse than I am expecting.

03-02-2005, 09:45 AM	#5 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,183 My Profile	Re: See BamaDave Run (and Lift) Thanks, all! Kmwest, we do have similar goals. I am watching what you do for weight training! [img]/images/graemlins/smile.gif[/img] Buk, my current plan is to continue to do a long run on Sundays. Not as long as for marathon training, but since my next race is 9.3 miles (15K), I think keeping my Sunday runs in the low teens and occasionally in the mid teens to preserve some of my marathon stamina should be useful. During the week, I am doing one run around 6 miles with a strong effort on keeping my pace up. Not quite race pace, but probably close. Then an intermediate distance run (7.5 - 9 miles) with a strong pace, but not as fast as the other run. On Saturdays, I am planning to do shorter runs with some speed work. Faster interval periods and/or trying to maintain pace on uphill stretches. My schedule is very tight - so I am normally limited to doing my training in the area around where I live. Unfortunately, not many open stretches where I can gun it for a shorter distance. The best for that is actually at the END of most of my running courses, so I often do ramp it up for my final mile. This morning I did my 6 mile run. My time was 41:40 (6:57 pace). I did this same run last week at 41:33, so no improvement. On the other hand, it was cold this morning (25 degrees), so I was bulked out in warmer clothes. LOL. Also, terrible night's sleep (less than 5 hours of true sleep) - so I don't feel too bad about not improving over last week. This run has a long downhill stretch in the first half, but then I reverse and go back uphill in the second half. ~1.5 miles of almost constant uphill. The grade is not as bad as other hills in the area, but it's ~300 feet change in elevation. I ran the first 3 miles in 19:30, and the second half in 22:10. I think this course is good training for my 15K - although the 15K will not have that long of an uphill stretch. I should probably drive the 15K course to see what it is really like. No one in my age group ran it under 7:00 pace last year, which seems odd. I think many of the faster guys in my 35-39 group skipped this race for some reason. I feel like I should be able to have an average pace under 7:00 per mile for this race, unless the course really is a lot worse than I am expecting.