The program is starting to get specialized. This week looks like this : Monday - recovery pace - 5 miles (recovery pace) with Drills and Strides Tuesday - easy pace - 8 miles – glycogen depletion run…start at the slow end of your easy pace and after 4 miles go to the faster end of your easy pace… Glycogen depletion and training your body to become more efficient burning fat. Start running your longer Tuesday, Thursday runs without taking on carbs during the run – energy gels or carb loaded sport drinks. Take on the water you want/need or electrolyte supplements if you want to use them. We want to train the body to burn fat. It is also important that we go negative splits on these runs. By going slower on the first half we don’t deplete our glycogen and then start burning thru protein, which is counterproductive to what we are training our body to do. By taking it easy on the first half of your run you will be able to run much faster on the second half w/o a lot of effort. Wednesday - recovery pace - 5 miles Thursday - 8 miles –2 miles slow easy…then do 4x6x90 – simply this 6 mins at your threshold pace with a 90 second recovery and do it 4 times…so 6 minutes at threshold 90 second active recovery and repeat…final miles at recovery pace….why are we doing this…first it is a bit of speed training on the road – again we don’t run the marathon on the track so this helps you get used to going faster on the road – the road is un-even, road has turns which force you to run the tangents correctly, the road puts stress on the stabilization muscles in your legs because it is un-even, and the road helps build physiological memory in your muscles…the 90 second recovery is a starting point…as time goes on we will drop the recovery period…this helps teach our bodies to become more efficient users of oxygen which allows us to recover faster – active recovery allows us to flush the lactic acid . Friday - off Saturday - 14 miles Sunday - 6 miles recovery Total for the week : 46 miles Tonights workout was : 5 @ recovery (8:51, 8:37, 8:58, 9:07, 9:09) 4x 20 meters skips 4x 20 meters high knees 4x 50 meters carioca 4x 20 meters butt kicks 6x 100 strides (paces = 5:08, 5:00, 5:21, 5:02, 4:55, 4:48) Felt great overall. Lots of spring in the step doing the drills and strides. Im going to concentrate on doing a better job of these this year. They truly give you that pep in your step. The drills and stride add about 25 minutes worth of time to my workouts but the runners that do things correctly are the the lawn mowers and not the grass at mile 23 :-)
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