Week of 8/8/16: Workouts, (no Wed weight training circuit),

Hi Folks,

updated 8/13 and 8/14:

First day at Flathead Lake after 1000 plus miles of driving. Rest of family has arrived. So good to have them together at such a beautiful setting!

 Water temperature refreshing; taking the grandkids on Flathead Lake to Kalispell bike path- trying to get them a bit tired by biking their ages in miles..There is quite a network of Rails To Trails bike paths in Montana and Idaho; Trail of Couer d’Alene path is some 72 miles. We will be cycling a good portion of Lake portion of it on our way home.

RESULTS – Olympics: Okay, I’m done with the Beach Volleyball coverage! NBC could show a third of each match and show clips of the many other sports in the Olympics.  For example, barely a mention was made of the historical and extraordinary performance in the Women’s 10,000: a new WR by ALMAZ AYANA 29:16 (averaged about 4:40 pace plus), a group of 4 women under 30:00; before that only 5 women had broken 30:00.  A new American record by Molly Huddle of 30:20, plus 7 other countries set new national records (she lapped 2nd American Emily Infield who finished 11th in 31:26 – PB also.  Halfway 5K was 14:46; then the winner dropped it from 70″ -400’s to 66″- 4oo’s for a number of laps. Her second of 5K of around 14:30 is 10″ faster than OR for 5K. Last mile in 4:41 Amazing. History was made! Eight women ran sub 5 minute pace; 24 under 32:00.

MO FARAH repeated in Men’s 10,000 meter to win Gold, after being tripped earlier in the race. First 5K 13:53. The race pace fluctuated but when the tempo was upped over the last two miles. His last mile in 4:02 with a 55″ last 400! The last 5K was in 13:11 to win in 27:05.

8/9/16 TUESDAY 9 am. MILEAGE & HILL WORK. Suggest meeting at Theological Seminary College area; meet at base of entry road. Do one counterclockwise loop; on other side come back and over on Ricardo. After that warm-up loop: 2 x halfway entry road; 1 x Half “A” (road to right), 2 x Sprint (painted on road-by first light; Long (same road as Half “A”, and around corner to fire hydrant, 1 x Short, 1 x sprint…Finish with out/back  along the Bay cool down…Those running NYC Marathon may need to do loop twice to get their 8-9 miles.
8/10/16 WEDNESDAY ….no Madison Av Gym workout, BUT  do at home:   6 x 12 KB Swings on the minute (OTM) + 5 Push Ups. After completion do 3 Right and Left side Get Ups.  Followed by KB Rack Walk for 2 rounds of:   KB Rack Walk for 1′ + 1′ Plank.

8/11/16 THURSDAY 7:30 & 8:45 am. TRACK at COM. Shorter interval emphasis. Warm-up with usual run loop; then 4 x 50 (50), 2 x 100 (100).

A/B gps: 2 x 200 (200), 4 x 400 (2′ / 2 1/2′), 2 x 200 (200), 4 x 400 (2′ / 2 1/2′) then; after extra 30″ rest,  do 1 x 800 to practice finish drive. …200’s are run @ about mile pace.  *

C gp>4 x 50 (50); then 2 Rounds:  2 x 40,  2 x 100 (100), 2 x 150 (50), 1 x 200 (200).

  • NYCM training group:  2 x 1000 (200) @ 10K pace.

WEEKEND of 8/13 & 8/14: Two “Medium” days in a row.

Regular Group:  Sat:  8M,  Sun:  6M. Run Sunday with3 x 1′ pickups during the run.

NYCM group:   Sat:   10M,   Sun:   8M.  Steady running two days; do stretch, and core work after each workout.




Week of 8/1/16: Workouts, training tip,

Hi Folks,

I’ll still be here for a couple of workouts this week before taking off for Montana to visit daughter and family…so,

8/2/16 TUESDAY. 9 am Start…HILL WORK & MILEAGE. Meet at end of Tenn Valley Rd, at parking lot where people meet to hike. We’ll go towards beach and  back, plus show how we work in a few hill repeats.

8/3/16 WEDNESDAY. 8:15 am MADISON AV GYM workout with Kees.

8/4/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer interval day in “ladder” format.

A/B gps: 200 (200), 400 (2′ / 2 1/2′), 800 (4:30/5;00), 2 x 1000 (200), 800 (4:30/5:00), 400 (2′ / 2 1/2′), 200 (200).

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

Weekend of 8/6 – 8/7:

NYCM group : has long run of 16-17 this weekend…I have to check my notes to be sure if it is two days of Medium runs or not….We’re back to driving on towards Montana. Man it is a long way!

Training Tip:  Long Runs for developing endurance, efficient use of fuel substrate, and to help avoid fading while at race pace during the half and full marathon. Most of you know, read about, or  have had the experience of running on “tired legs” during the workouts over two hours. Staying within yourself, but getting in the long runs, though spread out, is key for adapting to the marathon effort.

Much of the adaptations take place on the cellular level and making more efficient use of fuel – a big difference between the trained and untrained participant. As you push out the distance of your long runs you’ll become better at sparing the sugars and burning fat as a fuel. Those new to any endurance sport tend to “burn out” or “hit the wall” earlier than those who have a good volume of steady miles under their belt…The body adapts by developing more capillaries  to bring oxygen to working muscle tissue, a more efficient heart with improved cardiac output (stroke volume x heart rate) and more.

For those running under 40-45 miles per week, I’ll have them emphasize the Long Run twice per month, i.e., every other week to make sure they recover well between the Long Run bouts. But the long bouts are key while staying within yourself. Jeff Galloway Method helps get runners through their long runs alternating running  and walking so that you never push the effort, but extend endurance without going “over the top” in effort.

What I’ve observed while building on the distance with the long runs, is that whatever your long run in miles was for the day; that is about your “poop out point.” Then the adaptations take place during the recovery day(s) – rest days are a key part of training! When one does their next long run you extend the distance by a couple of miles or so – or repeat it until you better “own” it before going on.

Think of the fuel in the legs as functioning like a Nicad battery and are good for the distance you pick that day: deplete and “recharge”/recover during the rest day. One keeps extending the distance by moderate lengths; the legs have a “memory” to what ever the last long run distance completed. I’ve found that when you reach 18 miles in practice, that’s about when you begin to feel “the wall” during the long distance run. Your goal is to keep extending that “wall” distance – gradually.

Don’t rush the effort: your first priority is to get in those long runs. Consistency is the key and taking care of yourself. Allow time in your training schedule to space out two good long runs per month if your weekly mileage is modest.