MARCH 29 to APRIL 4TH-
Congratulations to all who ran long last weekend. This puts our Boston runners in taper mode. This coming weekend will be our last long run for our runners doing other Spring Marathons and Half-Marathons and therefore it's the last long run of the session.
FALL MARATHONS- Get ready! NYC announces April 7th and Chicago is closed already! Marine Corps expects to fill quickly too.
NIKE MARATHON and HALF-MARATHON- NIKE is a lottery entry, individual or Group. Here is our program Group ID # 2PGV8T for those interested. Group members must enter the group ID correctly to be considered part of the group. All group members must register for the random drawing during the random drawing registration period between Monday, April 5th and Friday, April 16th, on SignMeUp.com. You will be notified of your status as a participant in late April. See NIKE website for more registration information.
THIS WEEK'S TRAINING---------------------------------------------------------
QUOTE FOR THE WEEK: "The marathon can exhilarate too. Isn't that the lure? Isn't that what beings us back when we've managed to forget the last one?" ~ Frank Shorter, Olympian
TUESDAY TRACK- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The Workout is 800's for our Boston runners and those that went long this past weekend. It's "only" 6-8 x 800 @ 10k pace because it's the beginning of Taper Mode. Jog a 200 after each 800 for recovery. For runners that did not go long, the workout is 2 or 3 sets of 800,800,400. The 800's are at 10k pace and the 400 is at 5k pace. Jog a 200 after each interval and then immediately begin the next interval. When you have completed one set of 800,800,400 take 4 minutes to fully recover and begin the next set. Do 2 sets and some runners may opt to do 3 sets. Jog or walk a cool-down when you have completed the workout and STRETCH.
THURSDAY RUN- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout is 3-6 miles at Tempo Pace. Tempo Pace should be about 30 seconds per mile faster than your goal marathon or half-marathon race pace. Be sure and include a cool-down after your run by jogging or walking around the track and then stretch.
WEEKEND DETAILS- LAST LONG RUN/EARLY START of the Spring Session!
Saturday- Cady Way, 4:45am and 5:45am starts. Check your Pace Group Emails.
Sunday- No official training run offered
WEEKEND MILEAGE-
BOSTON................ 14-16 miles
Spring Marathon...... 20-22 miles
Spring Half-Marathon....16 miles
WEEKEND SUPPORT- 4:30am to 9:30am
Saturday- Cady Way, Brandywine's Deli, Phelps Park, Golf Course, Sinkhole, Balmoral, Via Tuscany and Geronimo Trail for the Dommerich Loop
Sunday- no support planned
TRAINING TIP- Pacing appropriately on the long run is important and many times hard to figure out. Too slow, too fast? Too slow and you miss out on some of the training benefits and going too fast may result in leaving your race on the training run. Neither option is acceptable. Try starting slow, meaning from 30-60 seconds per mile slower than your goal race pace. The newer you are to marathoning, the slower you can start. Use the first few miles to get thoroughly warmed up, then begin dropping the pace by a few seconds each mile until you get down to 15-20 seconds above your goal race pace. Hold it here for the middle miles and then, if you still feeling good, as you get down to last 4 miles or so, drop to your goal race pace. It's a wonderful confidence booster to finish a long run feeling strong and AT your goal race pace. But remember, your overall average pace per mile for the entire run will still be slower than your goal race pace because your early miles were slower.
SUMMER/FALL SESSION- Yes, it's already time to register for the Summer/Fall Session. Online registration is OPEN! Alumni and New Members can now register ONLINE! Register online early because this option will only be available until May 13th. After that date you will have to register by paper. Click here to register now! The Summer/Fall Session begins Tuesday, June 8th.
https://www.signmeup.com/69285
Remember: "Unless you practice the distance the race will not begin. Without you the race will not come alive!" Jim 'miJ' Kirwin
See you on the road,
Susan Paul, MS
TSF Training Program Director
susiwellness@aol.com
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