Week of 2/13/17: Workouts, Saturday Hill Repeats, Sunday Time Trial

Hi Folks,

updated 2/16/17 ( 3:30 am); no TRACK today: quite a weather system that has moved in!…..6:30 am : Looks like main storm cell passed so we are back on…I may be late for 7 am group; 8:45 am is on.

I am scheduling HILL REPEATS again for Saturday; apparently it wasn’t clear that last Saturday’s HR’s were a go! We’ll decide on Friday if we will hold the Saturday Hill Repeats. If it’s raining, I will cancel.

…I’ll have some Dipsea Training Tips below regarding why run 4′ repeats and working on your fitness age.

I have to postpone RRGrade to another Sunday; this Sunday I’m taking Dave C and Mark F through their 16M Marathon pace Time Trial out/back from RN. Each half mile is marked on the road. Anyone who wants to pace at 7:45 or 8:45 to 9′ pace can join in. Sandy and I will be biking with them to provide water. The forecast is for the rain to pick up on Sunday night, so we might be okay for the time trial.

Remarkable performance: New women’s World Record set at the RAK Half Marathon in ABU Dhabi. PERES JEPCHIRCHIR, Kenya pushed to the end to outrun Mary Keitany also of Kenya 65:06 to 65:09; then collapsed (but recovered quickly. Her splits were amazing: 5K’s in 15:37, 15:27, 15:24, 15:10; then faded to a 15:43 pace over the last 1K but managed to take the win. Here first 10K was about 31:07; ran the 10K-20K in 30:33, along with a 10M split of 49:30. First six women ran under 68:00! Nineteen of the top 50 half marathon times were set here. Monetary incentive helps: Jepchirchir won a $100,000 bonus for setting the record in addition to the $13K for first place.

I2/14/17 TUESDAY 9 am Start for HILL REPEATS on hill leading up to GGBridge. Meet at Discovery Museum parking lot; from there we will do warm-up run, start on HR workout – plus add two key specific repeats.

2/15/17 WEDNESDAY 8:15 am Start. MADISON AV GYM workout with Kees at Warren’s. After warm-up we will get in a total of 100 Swings plus exercises; then comes the Circuit followed by 3 x 3 BB deadlifts or trap bar deadlifts. The goal is to balance the body’s musculature, and develop strength.

2/16/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM.. TRACK is back on after 6:30 am since storm cell just passed; I’ll be late for 7 am group… 8:45 am group is on….shorter intervals. After the warm up run and the 4 x 50 (50), 2 x 100 (100):

A/B Groups:  Two Rounds of:  (3 x 200 (200), 2 x 300 (100), 3 x 400 (1 1/2′)).

C gp:  Two Rounds of:  (2 x 100 (100), 2 x 150 (50), 1 x 200 (200), 2 x 40 meters)

2/18/17 SATURDAY 7:30 am HILL REPEATS/interspersed with key strength exercises ( a make- up day for the scheduling error! BUT, if it turns out to  be a strong rainy morning, I will cancel by Friday. Latest is that weather might be okay. Held at Baptist Theological College off Semiary Drive. Arrive prior to the 7:30 start, park along Seminary Drive near the entry road to the College and do a warm-up run along the Bay. Then run up the entry road to where I’ll have things set up on the first cross road. (check in later this week).

TRAINING TIPS: for Dipsea and upping your Max VO2 levels.

DIPSEA background fitness development is key during January, February,  March through mid-April: avoid the more last minute approach to preparing for an arduous race as the Dipsea. There are so many approaches to preparing for this race, many are valid – depending at what level of fitness you are going into training for the Dipsea. Age and weight are factors because both affect the amount of recovery between quality workouts on a demanding course.

I suggest during the first three months of the year; include  hill repeats of 15″ to 4′ in length one to two times per week working up from six to eventually twenty reps for leg speed, power and fitness; develop your long run 13-15 miles for endurance so that you can race the 7+ miles at a strong effort. Then its onto the Dipsea course armed with an improved fitness background and stronger legs to handle the demands of this unique trail run.

I encourage not getting on the course too early and hitting a stale point in training. I’ve found that, for most of the group, tackling the course twice per week is a good limit. Make those sessions productive and allow time for recovery and maintaining the long run.

One productive workout sample you can use now is suggested by Norwegian physiologist Ulrick Wisioff, Ph.D., to improve your cardiac output and therefore your Max Vo2. The heart muscle can be trained as any muscle, not by slow jogging, but by more intense repeats: it takes that 85% effort to stimulate change. The question how many and how long to do the job without becoming too much or boring. He found that running 4 x 4′ repeats at a quality effort ( I say one mile to 5K race effort), followed by 3′ of easy recovery. If you haven’t been running regular hills I would suggest running 4-7% grade, i.e., a grade you can run a very steady and fast pace for the four minutes. By not jumping into steep hill work you avoid over stressing your Achilles tendons. During your hilly day run, after a good warm-up mix up the variety of length of hill repeats; then begin with one 4′ repeat, followed by 2 x 2′ bouts. Another day it’s 2 x 4′(3′) and 2′ repeats. Gradually work up to 4 x 4′ (3′) repeats if your legs are not acclimated to that sort of leg stress. Sudden jumps in the volume of training usually end up in a setback: that’s why you build your fitness and leg strength during the first 3-4 months of the year.

These hill running bouts help you develop good fitness and leg power for the Dipsea course: it’s always requires tough effort and strong legs. A note of caution: begin with one day per week of the 4 x 4′; allow for recovery and the other workouts. Remember for every quality workout, the adaptive changes take place during the rest day. Gradually work in two days per week of hill training, i.e., the “weight training” of running.

….more to come.



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