Good morning everyone, just got back from a short walk with little Chloe and big Otis. Yesterday we went for almost two hours, about 6.5 miles, today was a quick 40 minutes or so. But, enough about my walking exploits, onto the real point of today's post.
Another great turnout yesterday, both at weights and at the track. As we discussed yesterday, the weekly schedule is going to be progressive and deliberate. Mondays is intervals/fartlek at CHS, with weights beforehand. Thursdays is Red Rocks, which is both a speed workout and a strength workout. Saturdays, starting this Saturday, paid members of the WHTC are welcome to come to my hosue for some longer intervals in the parks around my house.
(Speaking of paying, the fee is 40 dollars for the summer. Checks can be written out to "Walnut Hills Track Club", and the money will go towards covering the club registration and all necessary insurance. Please bring this to practice on Thursday if you are planning on working with us this summer.)
That leaves us with four days of the week you are on your own. Friday should be a short recovery day, 30 minutes of "walking the dog." Tuesday should be an off-road/trail run. Running not on the concrete/pavement is crucial to ankle & knee health, and should be done at least once a week. Make this run of a moderate distance. Wednesday should be another moderate distance run, it can be on or off road, but you should do between 4-8 "speed pick-ups" throughout the course of the run. Sunday is the traditional overdistance run, where you go slow, but really far, at least an hour for most of you. Speed will not be the stressor on this run, distance and time spent running should be.
The key to all of these long runs is record keeping. You need to keep a training log, one that can be as simple as a notebook with a couple lines recording each workout, or as complex as a online computer program. You need to know how far you ran the week before, and how you felt, so you can progressively build up in all areas the following weeks. We want to move forward, not stay static, and to do that, it is key to have good records of what you have done.
So, can’t wait to see you all on Thursday at seven sharp. Make sure you are hydrated and well fueled before any of these workouts, as a cup of coffee before you head out for a two walk is not the best idea. :)
SEP
EDIT: Coach Whitenack sent me a easy-to-use excel spreadsheet for a training log. If you would like an electronic copy of this, email me and I can send you one no problem.
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