Tuesday Track Workout

Do the same one as last week.  Have fun!

Monday Workout and Turkey Trot Report

Wow!  Those last two weeks went by so fast!  Tomorrow just run a base pace 3 miles...piece of cake.  Also, you need to post your "Turkey Trot" experience comments under this post.  I heard from Lena...she did awesome...I'll leave it to her to brag about the details.

I confess I did not actually run a "Turkey Trot," but I DID organize one for my family...it was a great way to start Thanksgiving day.  Hamilton (my little boy) and I also had a fun time making t-shirts for everyone. :)

Tuesday Track Workout!

Warm-up: 1 mile

400 in 2:15 (that's 9 minute mile pace)
easy jog for 200
400 in 2:15
easy jog for 200
400 in 2:15
easy jog 400
400 in 2:15
easy jog for 200
400 in 2:15
easy jog for 200
400 in 2:15

Warm down for 800-1600m

This will be a tough one, but you can do it! If you are running on a treadmill, run for 2:15 at 6.6 and 1 minute at a slower level. Good luck!

Saturday Run--November 21st

Well, it sounds like most of us won't be around for a group run this Saturday.  I'll be here, but (surprise, surprise) I will not be running 9 miles.  If you ARE going to be here and DO want to do a group run in the morning, please post your intentions...otherwise, we'll call this weekend an "on-your-own" run.

Also, I'd suggest taking along a GU packet and eating it (with some water...just run where there are drinking fountains) at the 45-60 minute mark.  Your body will need the calories, and you need to train your body to eat and digest on the go.  You can get GU (or the like) from a nutrition store or a running store. Do NOT eat a protein bar or the like...not for on-the-go consumption.

Finally, NINE MILES!  You guys are awesome and totally ready for this! 

Ok...this IS the real "finally": I need your current mile pace to create the upcoming track workouts.

Goals and Workout Schedule for Weeks 9 and 10

Goals

• Be consistent and diligent in your running and core work.
• Pick up your "base pace," what you're running on MWF.  Thanks to your training, this pace is faster than when you started.  Test yourself; push yourself.
• By the end of "Week 9," figure out your mile pace for your "base pace" and e-mail it to me...this is really important for the following weeks of training!  

Week 9

Monday, November 16: 4 miles

Tuesday, November 17: Track Workout (same as last week) WU, 4x200, 400, 4x200, CD

Wednesday, November 18: 4 miles

Thursday, November 19: 3 mile TEMPO

Friday, November 20: 3 miles

Saturday, November 21: 9 miles

total mileage: 27 miles

Week 10

Monday, November 23: 4 miles

Tuesday, November 24: TRACK WORKOUT: 400s. Details to come...

Wednesday, November 25: 5 miles

Thursday, November 26: "Turkey Trot" -- race 3 miles...even if you're not actually in a race!  Record your time.

Friday, November 27: 4 miles

Saturday, November 28: 6 miles

total mileage: 27 miles

Saturday Run - November 14th

In a nod to the first time I ran 7.5 miles, I am making you run the same course I did.  And, yes, I know it's not the 8 miles we had scheduled, but maybe 7.5 is mentally better for you :).  Start at either end of the bark trail (Rosecrans parking lot b/t Fry's and the mall) or Herondo. Run down and back.

Now here are some potential problems: 

1. It's Stake RS temple day that morning.  I will be going...some of you may be too.

2. If you are attending the temple, you may not get a run in until evening.  I don't feel good about people running on the bark trail at night (potential scary people and twisted ankles), so you'd need to map out an alternative.  Use mapmyrun.com, and you can even map one right from your house.

If you want to run as a group in the afternoon or evening, post your intentions here. I apologize for not remembering the conflict until now, but, hopefully, we can get something organized by late tonight.

Finally, I know 7.5/8 seems impossibly far but know that you are truly ready for this!  And once you do it, 13.1 will seem even more in reach.

Track Workout for November 10th

Ok ladies...this week we're upping the 200s by two.  So, warm-up 1 mile. Do 4x200 with 200 recoveries in between.  An easy 400.  Then a second set of 4x200s.  Remember to go hard but not so hard you can't keep a consistent pace.  Try timing yourself.

And, as a reminder, Alex's schedule has changed, so you're on your own in the morning!  Good luck and let me know how it goes...

Saturday Run - November 7th

Due to a longer run and a 9am start time of a crafting extravaganza, we will be meeting at 6:30 am at Valley Park!  But really, with the time change, it will feel like 7:30 :). 

The route: Run SOUTH on the bark trail until it ends.  Turn RIGHT and hop on the Strand going NORTH.  Run to 19th street in Manhattan Beach (that's past the pier).  Turn around.  Turn LEFT on Manhattan Beach Blvd...you get to conquer that little hill again.  Turn RIGHT on the bark trail and end where you began.  That sounds complicated, but it's basically a circle...we just needed to add a little more after MB Pier to make it 6 miles. 

Don't forget to bring a towel or something to do your core work on. Also remember you've got "homework assingments" due by tomorrow night!

Workout Schedule for Weeks 7 and 8 (and a homework assignment)

WEEK 7

Monday, November 2nd: 3 miles
Tuesday, November 3rd: TRACK workout...see October 27th workout for details
Wednesday, November 4th: 3 miles
Thursday, November 5th: 4 mile TEMPO run. I hope everyone has a watch (cheap ones at Target) and is doing these tempo runs...they are a great way to build up your pace and endurance. Run your first mile at warm-up to base pace. Then, go "hard" (about what you'd RACE--not just run--a 5K) for 90 seconds. Return to BASE pace for 2 minutes. Do 5 sets of these. Finish your mileage at base pace.
Friday, November 6th: 3 miles
Saturday, November 7th: 6 miles...meeting at 6:30 AM to accomodate "Super Saturday"

Total mileage: 23


WEEK 8

Monday, November 9th: 3 miles
Tuesday, November 10th: 3 miles...TRACK workout (details to come)
Wednesday, November 11th: 4 miles
Thursday, November 12th: 4 mile TEMPO (details to come)
Friday, November 13th: 4 miles
Saturday, November 14th: 8 miles

total mileage: 26


HOMEWORK

• Assignment #1. What is your "base pace"? Time yourself on a regular run (Mon, Wed, or Fri). Divide the time by the mileage to get your "mile pace." Remember this time! We will start using it as a reference for upcoming workouts.
• Assignment #2. "Reflection": It is next to impossible to coach people effectively without getting feedback from them. I also think it can be more challenging to be "honest" in your training if you don't have to "own up" to anyone. So, I want you to reflect on the last weeks of training and look ahead to the future weeks of training. Some questions you should answer inlude the following: How are you feeling? Are you being consistent in your workouts? What are you feeling successful with? What are you struggling with? What questions/concerns do you have now that we're 2 months away from the race? What goals do you have for the race and for the next two months of training? What can I do to help? ANSWER these questions and more in an E-MAIL to ME DUE THIS Saturday evening (katespjute@gmail.com). In your e-mail, also include your current mile "BASE PACE" you determined in "homework assignment #1."
• Homework Motivation: Get it done, and you'll receive a running-related surprise!

Monday and Tuesday...

I did not forget about you, I promise!  I'll be posting the next two weeks' training schedule tomorrow.  But to get you going...

Monday, November 2nd: 3 miles, base pace

Tuesday, November 3rd: TRACK workout...same as last week.

Things to work on for this week's track workout:

• not fading in the home stretch
• being more consistent in your 200 pace
• challenge yourself to jog the recovery...at least every other one
• STRETCH whatever was extra sore last week