Saturday, October 27, 2007

8 Mile

We are full-swing into training for the Seattle Half-Marathon at the end of November. Not only is it a 13-mile run, but the route goes through downtown which has some very steep and horrible hills. Normally I avoid running hills like the plague, so this worries me. Another thing that worries me is that we haven't run more than 5 miles since mid-July and we only have four weeks left to train. So last weekend we ran 6 miles, and this weekend we ran 8. No hills yet. I'm still attached to the around-and-around Green Lake running route because they have drinking fountains and bathrooms. It's also flat. This won't help me with the hills. So after I recover from today's 8-mile run, I will have to get myself psyched up to do some hills. Maybe I should do some stretching too, I've heard that's a good thing.

I started taking swim lessons at the Green Lake Community Center. For one thing, we just bought a sweet new (used) car and I wanted an excuse to take it for a spin through the neighborhood. For another thing, a friend from work signed up for the lessons and she made it sound like a fun and smart thing to do. Unfortunately it did not sound so fun and smart anymore as I was driving to my first lesson on Wednesday night in the pouring rain and freezing cold, but what kept me going was the nagging feeling that I definitely should cross-train (e.g. something other than running), and what better time to do that then the nasty rainy cold winter months? Plus I paid for six lessons in advance and I wanted to make it worth my money by actually going. So swim lessons first, then maybe some actual lapswimming later, if I can stay motivated beyond the lessons...


Eric said...

Alright... there are 3 types of workouts.
1. Standard distance training-This is what your doing.
2. Intervals.

3. Recovery's both short, and LSR(long slow recovery)

Intervals are what give you the fast twitch muscles, for sprinting and Hills.(sort of)

What you do, is set yourself at the bottom of a hill and run up and down it several times, giving yourself just enough time to recover(bring your heart rate down to a reasonable level.(100-120 BPM), or you can find a route with 5-6 hills in it.

In advanced levels, you do Intervals 2x per week, once with short hills(hills that take 5-10 minutes to run up), once with longer ones(15-30 minute hills).

These are the best and worst workouts there are, Best because it only takes up an hour or 2 of a day, so it can be done midweek, worst because It can feel blindingly painful(on your Cardiovascular system.) If your doing it right.

The other workouts are recovery runs. You should try and workout every day(except when your getting to much pain, some pain is good, and some is a warning your doing damage.. It can be hard to differentiate.)
Even if your doing a single mile, it keeps your body from locking up.

So- 4 weeks,
Next week you do:
Your regular run, I would defiantly kick it up to 10-12 miles, regardless of how slow you go.
Try One interval day-Tuesday or Wed.
One decent run like 5-6 miles on say Thursday or Friday
Then as many 1-2 mile runs as you can, the rest of the week.
Make sure to take it easy before the interval.

Week 2:
Regular run.... 12 miles for sure I would make sure you run the whole time... if you can.
Hopefully 2 intervals, a really good one on say Tuesday, then an easier one of Thursday or Friday(Friday if your regular run is on Sunday). The Friday interval, don't kill yourself, but try and get some good work in. Maybe 5-6 miles on wed, then say 1-2 on Monday and the Thursday or Friday you don't run intervals.

Week 3:
Long run 12 miles, giving it everything you have plus some: Sunday.
Monday, eat run 1-2 miles, get some sleep.
Tuesday: Nice easy long run, 8-10 miles don't worry about pace.
Wed: Easy Intervals, 10-12 little hills.
Thursday: Nice 3-4 miles, just get the legs stretched.
Friday: Hard Intervals: All the sauce in your can, don't come back without wanting to die on the couch.

Week 4: Taper: The weekend before the race, Your last big run 12-14 miles, everything you have in the tank.
Monday: run 1 mile.. or a little more.. Just keep the legs stretched,
Tuesday: run with a hill or 2 take it easy, have some fun.
Wed: 1-2 miles Keep taking it easy:
Thursday 4-6 miles, take it easy have some fun.
Friday: 1-2 miles Take it easy.

Saturday: Race day(I don't know when the race is, your going to have to adjust the schedule as needed.)
Dinner the night before, Complex Carbohydrates, Wheat, whole Grain Rice, Veggies.
Get up 3 hours before the race, Simple Carbohydrates, pancakes, waffles, some wheat bread, jelly,(just a hair of protein) and 2 quarts of water(if you hydrate 1hour-30minute)just before the race, you will end up peeing the whole time). When your done eating go back to bed for an hour, even if you just lay there, then take off to the race. Maybe 30 minutes before the race maybe a little juice. For 30 minutes before the race just relax and stretch. Danger: if you eat right, your glycogen levels will be so high(I always feel like I could rip a bumper off a car), that it will be easy to over do it in the first quarter of the race. Fight that temptation, and remember that you have all day to burn off that energy.

BIG NOTE: keep things flexible, the idea is to keep this schedule as an outline. Important thing is to do an interval or 2 each week, to build to go faster and further each week. Do one long distance run at your total distance, then Taper without stopping the week before.
And be Weary of your pain, Nagging injuries do just that, they nag you until you can't run any more, sometimes you have to give them a day or so to repair. Adding yoga and a .5 mile run on easy days, seems like that would be a good day.

Another note: Recovery, after every workout, it's important to get 200 calories of juice, or soda(not diet), into you within 30 minutes of when you stop working out. This is when you turn Sugar into Glycogen most efficiently. It's exponentially difficult after that, so twice as hard to convert at 1 hour, 4 times at 2 hours.... point being, come home drink some juice.
I always do: Juice, Dirty cloths, Shower, Dinner.

I'm super excited for you...

Eric said...

Oh, did I mention that each time you get to the top of the hill you should want to die when you get there.

J-Funk said...


WOW, what a workout plan! I'll follow it as best I can and keep you posted...

Eric said...

The most important thing is to get a run in every day, that you can.
(honestly this gets you addicted to the endorphins, then it's easy to get off the couch.)

I'm super psyched for you, I almost want to find my own marathon or half.

It's all combinantions of
2 long runs(a long fast,and a long slow)
2 intervals(short and long)
1 light/medium day.
2 rest days(maybe one of them you do a light workout.. Like yoga)

Between big days you have to give your body a day to rest.