Run Training

Today I did a track workout. I’ve been following a 1/2 marathon training plan I got from Runner’s world website (preparing for the Duke 1/2 iron race).? I’ve only been doing the the key workouts from this plan (T,Th, & Sun), since I’ve got alot of cross training.? I like the track workouts in the plan…today’s workout consisted of:

2X:
400m SI
100m jog
1200m CI
200m jog
2400m PI

SI means speed interval. CI means cruise interval. PI means Pace interval. The plan gives you the goal pace for each of these based on desired race pace. I was almost able to keep my pace (a little off). However, my legs were still kinda dead from my long bike ride. Anyway, I’m feeling good about the running now.

Tomorrow I do 15 miles LRS. LRS means Long Run Stamina, where I run 3-6 miles in the middle of the long run at race pace.

One more thought for Duke 1/2 training. One of the hardest things about that race last year was going out for the 2nd lap on the run. You see the finish line. You hear the crowds cheering as the faster athletes are finishing. But you still have 6 more miles to go. So, I’ve been doing my long runs in two laps. Here’s how I do it:

• it’s really hot here, so i need to wear my fuel belt, and refill in the middle of the run.
• I mark a 2 liter bottle filled with water “Please do not discard. 8/13/2007”. Then I carry it while walking the first 1/4 mile. I hide it in a bush.
• The reason I don’t go all the way home to refill water, is that I will be tempted to just quit after one lap.
• The reason I put the water just 1/4 mile from home is that if someone does take it, I’m not far from water!

This has been working well for me. It serves my need for water, and is giving me the mental toughness to keep going for another lap even tho I’m near the finish line!

PS: After my track workout, I did a Spinnervals DVD “The Uphill Grind”. Happy workouts!