Week of 6/20/16: workouts, Tuesday at 9 am, Wednesday morning is on,

Hi Folks,

updated on  eve of 6/28/16.. There will be WEDNESDAY workout at 8:15 am at Warren’s for the weight training circuit.

Thursday I’ll be heading up to the Eugene, Oregon with Sister Marion and others to see the Olympic Marathon Trials – my first time! I’ll post workouts, but if for some reason I miss a posting:  get in a good road or trail run ranging anywhere from 6-12 miles to build the base over the summer (see below).

NYCM group I’m trying to get all of you up to 13-15 mile long run by end of June. We have a good timetable until the race which includes extra weekends for make up mileage because it’s normal to miss time due to vacations, family events, and the need for extra recovery days.

6/21/16 TUESDAY 9 am MILEAGE + COYOTE HILL repeats. Meet at Tenn Valley parking lot this time. Go out back to ocean; on way back, almost to end do repeats on north end of Coyote Ridge Trail fire road: 2:30, 1:30, 45″ repeats. Then finish with last half mile upgrade Tempo to parking lot…Beginning to build our mileage for those in NYCM group…

6/22/16 WEDNESDAY 8:15 am MADISON AV GYM workout is on with Kees. Some key form work, followed by circuit.

6/23/16 THURSDAY 7:30 & 8:45 am TRACK Start times. Longer intervals this week. Those gearing up in 20 weeks for the NYCM will be adding couple of laps of speed work to prepare for the marathon. Training Tip here: adding a few laps in progressive manner at the end of the workout acclimates you to giving extra effort when you least want to, i.e., when you’re tired or over the last 1/4 of a race: whether to finish or push for a personal best time. I witness it a good number of times over the last 5K in the half and full marathons.

A gp:  6 x 800 (4:30 or 5:00).

B gp:  4 x 800 (5:00), then 1 x600 (200), 2 x 200 (200)

C gp: 4 x 40, 1 x 400 (3:30), 2 x 20, 1 x 400 (3:30), 2 x 200 (200) 2 x 20, 2 x 100 (100)

Weekend of 6/25 & 6/26:  Run early in the morning to avoid the heat and to keep your day free. For most of the group getting in the 10-15 mile weekend run to build or maintain your endurance.. Summertime with the extended daylight hours and favorable weather is perfect for focusing on consistent mileage to build the base for Fall racing. Even without a “race goal,” making it goal to be consistent for 12 weeks prepares you for any last minute decision to enter a half marathon, 10K, 5K, good trail races – and the base for a marathon.



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