Friday, April 20, 2007
Thursday, April 19, 2007
It is unbelievable how quickly these races are filling up. Chicago is already closed, and the Chicago Half will be full soon. Given that, I've been putting together my summer race schedule and making sure to sign up for the races I want. Others are just "maybe's", if the timing works out and if you dudes want to join in. Hopefully, we can run a lot of the same races this summer.
Wednesday, April 18, 2007
Since Ed was so kind to share his running secrets, I thought I would contribute mine as well. Here are "Rico Sauve's" Keys to Marathon Success:
- Take about 5 months off running. You don’t have to go cold turkey. Sprinkle in a few runs to make for a smoother trainistion into slothtitude. This is what I call the “weight training” phase of the program. A little more emphasis on the weight than the training.
- Make a couple of pathetic attempts at racing. There is nothing like public humiliation and riducule to really feel like you've hit rock bottom. My favorite was the Cary ½ Marathon where I was only able to run 4 miles (downhill!).
- Start your training program no less than 3 weeks prior to your big race. ;-)
- Oh yeah. Lot's of lemony goodness.
All joking and flippant responses to training aside, I more than ever appreciate the training we've done. The training base we've built has allowed for a relatively quick comeback. I still have quite a ways to go, but I can't wait to get back to competative shape. Also, watching the Boston Marathon Monday really stoked my motiviation. Nice work Ed & Matt!
We should all try to go under 60 for the Xtreme 10 miler. Who's with me?
Tuesday, April 17, 2007
One day after Boston and I have mixed feelings... While the weather was a factor and my low mileage training also had its toll, as well as a lousy diet and little sleep, I learned some valuable lessons out of my 2:46 performace. They are these:
1. Friends are a big help. To run with or motivate you. I have to say Matt (and Jen), Rick, Chris (even though you werent running), Brian, Danni, JP, etc etc have all contributed to my being a faster runner. Matt's collaboration on some extra long runs was especially helpful.
2. Brings me to extra long runs at moderate pace. The more of these I do, the more of a believer I become. I think I should like to increase these to 2 per month in the 30 - 35 mile range. They do something biologically, especially when run slow, than I cant quite describe but seems to result in some incredible endurance adaptation.
3. The advice and help from a coach (Coach Leach). this is great from motivation and from a technical standpoint.
4. LT's. Mix and match indoor and outdoor. I found running indoor ones on an a soft track, with 2 runners alternating the lead every mile and maintaining an agreed upon effort, was an excellent complement to the outdoor LT where you are basically on your own and likely to slack on effort.
5. Mile repeats with a short recovery (30 sec) at marathon pace (or slightly faster). I found these to work well toward the end of the training season.
6. Weekly hills. Although I skipped my megahill workout this training cycle I ran part of the Boston course about 2 times a week.
7. Extended LT's (10 - 12 miles at LT range).
8. Solid, slightly faster long runs (16 - 20 miles) at 7:30 pace.
9. OK to slack on recovery runs.
These are the things I seemed to get good results out of. There is definite room for improvement, as I am not yet at the 2:30's I want to get too...
Hopefully this summer we can do some training in Chicago! my next target race will be in December or January of next year though, with Chicago as a "training run" (at 90% effort).
Posted by Ed at 7:28 PM