Back from skiing, time to get back to training…. With 8 weeks to go there is no slacking off now.  Jumping right back in with two feet, no excuses…..

Mon- 10 miles EASY (making up for lost time)

Tues- Intervals:  11 miles- 2 mile warm up, 5 x 1200 intervals with 4′ recovery. Course was from W 72nd to W 84th St. Avg: uphill: 4:30, downhill: 4:15.  2 mile cool down.  

Wed- 8 miles EASY

Thurs- Tempo run: 10 miles- 2 mile warm up. 3 x lower loop (Loop 1: 6:51 pace. Loop 2: 6:25 pace. Loop 3: 6:19 pace).  3 mile cool down.  

Fri- OFF

Sat- 22 miles in Prospect Park
Loops 1 and 2: EASY
Loops 3:  MP (6:51)
Loops 4 and 5: EASY
Loops 6: MP (6:52)
2 miles EASY

Sun- OFF

Total miles:  61 miles

Until next week,

Michael

Here it is….

Congrats to all those who raced the NYRRC Holiday 4 miler.  With 18 weeks to go until marathon day (at least for those running Boston) everyone should feel pretty good about their current fitness levels. Now that you have established a base and have concluded your base training with a race performance we can now move forward and establish our true paces for various workouts.  Here’s what you need to do:  

First, using your race pace from yesterday convert finish time to a 5 mile race.  For example,
I completed the the 4 mile race at a 6:17 pace/mile- Finish Time = 25:08.  To calculate finish time for 5 miler simply add 25:08 + 6:17 = 31:25.  

Second, click on this link- http://www.runbayou.com/jackd.htm and select “race distance”- 5 miles and enter your time for that distance.  Click “calculate VDOT” = estimated VO2 max based on previous race performances.  

To continue with my example (5 miles in 31:25) I can determine the following training paces:
EASY:  8:16 pace/mile (this is on the slow end of the range. Our easy or long run pace is usually 30-90 seconds slower than our MP or approximately 65-75% of our max HR). Â
MP:  7:02 pace/mile
Tempo or Threshold pace:  6:38 pace/mile (88-90% of max HR.  For those who wear HR monitors, start monitoring these zones during your workouts. Â
Repetition pace:  400’s = 1:25 (85 seconds)

For entertainment purposes ONLY, from yesterday’s race Jack Daniel’s VDOT predicts the following race finish times:
Half marathon:  1:28
Marathon: 3:04

With 18 weeks to go, I’ll take it,  

My last thought, try to stay within these zones over the next 4-6 weeks.  Running faster times will only stress your body more than intended by the given workout.  Prove to yourself and everyone else how fast you are NOT during practice but during the next race!!  Then, at that time you can increase to a faster VDOT!!!

Questions?  

Michael

This Saturday 12/13 we will be “racing” the NYRRC Holiday 4 miler. WHY?  Well, a lot can be learned when we run a race at maximum effort.  The results from this race will provide us essential pacing information in regards to our CURRENT fitness level. You will learn what your EASY or long run pace really is, what exactly your threshold or tempo pace is (after Tuesday’s practice this will prove to be very important), and you will even learn the approximate pace for some upcoming repetition workouts.  

Many of us train at levels that are TOO stressful for our bodies.  Train above your desired level for too long and eventually your body will begin to break down (especially when training for a long endurance event like the marathon).  Their are physiological reasons as to why we run certain workouts at certain effort levels. Lets take Tuesday nights tempo run as an example.  The definition of tempo pace is 88-90% of your max HR (which is great as long as you know what your TRUE max HR is), slightly faster than your CURRENT half marathon pace (you can’t go by your half marathon PR from four years ago, it will not equate) and best described as “comfortably” HARD.  These definitions are all great if you truly understand them (which unfortunately most of us do not).  Tempo runs are meant to be consistent.  Run at your threshold pace or effort and stay there. It doesn’t mean push as hard as you can for as long as you can.  I think several of you actually may have been running closer to your 5K pace, an effort that was well above your threshold, an effort that perhaps left you more sore and fatigued than it should have, and perhaps will effect your true test on Saturday.  

This Saturday is an individual effort. I want you to run a HARD effort from start to finish. See where you are at at this current point in your training. I guarantee you, if you do, the information you will learn will be priceless.  

Best of Luck,

Michael

Another good week, actually best I felt in awhile.  Perhaps back is starting to turn a corner (again).  Running went well.  Completed the P90X program (90 day program of both strength training and cardio exercise).  I definitely recommend trying this program the next time you are in a recovery phase post marathon or triathlon.  It is different than what most endurance athletes are used to and I can definitely tell you first hand, you will be in better shape upon completion.  I know this is going to sound crazy but I feel like I am in better shape now than I was post Ironman Lake Placid.  Strength training = more muscle = more calories burned = lean body mass = better performance during endurance events.  Cardio, cardio, cardio = less muscle mass = less strength = greater risk of injury.  I can’t emphasize the importance of strength training (lower extremity and core) to complement your endurance program (hence the attached schedule,  

This week:

Monday- P90x Core Synergistics (probably my most favorite of all the P90 workouts. I think it’s Wendy’s favorite as well, haha…).

Tuesday- 8 miles EASY

Wednesday- 6 miles EASY with Miles.  P90x Core Synergistics

Thursday- Garden City Turkey Trot- 5 miler.  Ran with my niece Samantha who is 15 years old.  Sami completed her first half marathon earlier this year in 1:57 (with minimal training. It’s nice to be young).  Well, if it worked for a half, surely it will work for a 5 miler.  As per Sami, the pace was comfortable. We finished in 40:13 (8:02 pace).  She has already stated that next year she wants to beat Parks. Watch your back Parks!!!!  

Fri- OFF (Turkey coma).

Sat- 10 miles EASY in CP

Sun- 5-6 miles EASY with Wendy (back was sore throughout the entire run).  Not sure if that was because of cold, rainy weather or remnants of long run on previous day.  Regardless, feeling better now so all is good.  

On to week 20,

Michael