Sunday, March 10, 2013

Week 13/16


Week 13/16:


CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1: 4x1 mile slightly faster than race pace (~10%) with slow jog between efforts - should be thoroughly warmed up before beginning

Half Stamina 1: 5 miles at a conversational pace - quiet, quick feet

Full Stamina 1: 10 miles at a conversational pace - quiet, quick feet

Half Stamina 2: 12 miles at a conversational pace - quiet, quick feet

Full Stamina 2: 20 miles at a conversational pace - quiet, quick feet

Taper begins next week.  Obviously, one interval has already dropped out replaced by a stamina run.  Eat hearty!
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14 comments:

  1. BenMarch 11, 2013 at 7:57 AM

    ....for in a month we dine in Hell! (Just finishing out the blog for you.)

    ReplyDelete
  2. GrantMarch 11, 2013 at 5:30 PM

    Ha! Precisely...

    ReplyDelete
  3. BeckyMarch 12, 2013 at 9:00 AM

    For the first interval, how long should the slow job between efforts be?

    ReplyDelete
  4. BeckyMarch 12, 2013 at 9:00 AM

    And by job, I mean jog

    ReplyDelete
  5. BenMarch 12, 2013 at 1:34 PM

    Hi Becky, I asked him the same question earlier and he said the jog is "as needed".

    ReplyDelete
  6. JimMarch 14, 2013 at 6:27 AM

    I think Grant got confused when we asked for this program....i thought we were training for the Knoxville race....not the Anchorage race!

    It was frigid out there on that 5 miler....44:27

    ReplyDelete
  7. GoodeMarch 14, 2013 at 12:17 PM

    It pains me to report that my registration has been dropped down to the HALF. I am able to run pain free this week, but I fear it's too late to try and cram for the FULL. Disappointed, but I think it's best.

    I will continue training for the HALF. I have only completed one HALF, in 2010. Time was 2:07. Last year, the first half of the FULL I ran 1:56. My goal will be to beat 1:50.

    ReplyDelete
  8. JimMarch 17, 2013 at 1:26 PM

    As a rookie, I can tell you I learned today there is a big difference between running 10 miles (my previous PR) and 12 miles. Despite the 13.2 soreness, I'm glad we did it so I know what to expect

    12 mi: 1:52.52

    ReplyDelete
    Replies
    1. GrantMarch 17, 2013 at 8:25 PM

      If the weather aligns, I wonder if you can go sub 2:00 on your first ever half, Jim!?

      Delete
    2. GoodeMarch 18, 2013 at 8:28 AM

      12 in 1:52...

      I'm predicting 13.1 in 1:57.

      Delete
  9. BenMarch 18, 2013 at 7:01 AM

    Jim is going to kill this thing!

    ReplyDelete
  10. JimMarch 18, 2013 at 4:01 PM

    Thanks, guys! If I can come in sub 2 hours, I'd be thrilled.

    ReplyDelete

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