Week of 1/22/18: Workouts, Sat HR tba., Training,

Hi Folks,

updated 1/27/18

Busy Monday, so will update later…But let me know if you are joining in on Saturday Hill Repeats workout (coachkeest@yahoo.com) so I have headcount. Would like minimum of six participants; we usually exceed that number. Kathleen H, Alicia H, Lisa L, Peter, Alyce, Shirley, Judi, 

I plan to be at the  Thursday track workout; runners meet at Tam HS track at 8:15 or earlier to do their warm-up steady run.Then at 8:30 we begin with the stride-outs and short distance pick-ups. to build efficiency.

Remember to find a running partner for the COUPLES RELAY ( 2/11/18) with 2 x 2 miles; age groups are by combined ages of the two runners. Many divisions offered . (See Tamalparunners.org)

1/23/18 TUESDAY…steady mileage day over rolling terrain with 3 x 3-5′ tempo pickups spread out through the run.

1/24/18 WEDNESDAY 8:15 am MADISON AVE GYM Workout with Kees at Warren’s.

12/25/18 THURSDAY 8:15 am ….TRACK.  Run 1.5M warm-up, drills on the track, 4 x 20 meters , 4 x 50 (50) and 4 x 100 (100).  Workout:

Two rounds of :  ( 1000 (200), 600 (200), 400 ( 2:00/2:30), 2 x 200 (200))

TRAINING TIP here: A number of you are preparing for a Spring marathon. The “normal” method is to build mileage; then introduce speed-work to sharpen you up for the marathon.

Traditional training has runners building their base and “sharpening up” with shorter distances at race tempo pace. Today a good number of runner international coaches strive to first build running efficiency and speed early in the development program. But, it may work better to develop a good pace and efficiency  with shorter workouts while steadily building mileage thereby working on better use of fuel as a substrate. Then it’s run an increasing number of MP miles to meet your goal time. The more miles you can run at marathon goal pace (MGP),the more you spare your glycogen stores. During shorter races the fuel supply is not so much the issue, but fitness is.

The idea is to reduce the amount of fuel you consume at race pace; otherwise you run out of glycogen stores and hit the wall. By reducing the amount of fuel you consume at race pace during the marathon by getting “fit” first helps avoid the running out of energy. When you’re efficient at your  marathon goal pace, you spare your glycogen stores (stored form of sugar) you avoid hitting the wall.

For now, some of the group joining in on theTam HS Track for our workout until COM track is completed. Weather cooperated beautifully. We’ll go for it again next Thursday.

1/27/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training. At Seminary College off Seminary Drive. Let me know if you will be attending to obtain head count.

so far: Kathleen H, Alicia H, Lisa L, Alyce and Peter E, Shirley D, 




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