Runners you are looking strong! Keep up the great work!
You have all come a long way just in these first two weeks. We ran a 5K last night and we are preparing for a 4-mile run on Saturday morning. Everyone seems to have found someone with a similar pace to run with in the group. Use that partner as motivation. The motivation, encouragement and friendly competition with a partner or group can do wonders for your performance. Race each other to the nearest stop sign. Challenge each other to a 30 second sprint. Give each other a little push (not literally, of course) when you are getting tired. Most importantly, HAVE FUN!!!
We will meet at 7:15 on Saturday morning. It's supposed to be around 40 degrees so don't forget your gloves!
We will be running Boston St to Fleet St to President St to E Lombard St to the ESPN Zone at the Power Plant. Come back the same way running past the club to Clinton St. Turn around and SPRINT to the end.
Friday, February 27, 2009
Wednesday, February 25, 2009
Hills Hills Hills
Below is a hill workout designed for treadmills. Your "base" speed is the speed you feel comfortable maintaining for long long long periods of time. I would venture to say you are all between a 5.0 and an 7.5 mph speed. When you see "-0.5" that means decrease the speed by 0.5. Your base speed will give you a chance to recover from the hills. This is only a 20 minute workout. Designed with periods of high intensity followed by recovery periods.
At any time, if you feel dizzy or light headed, back down! Also, drink water whenever you need it!!
Time Speed Incline
0 – 5 min Base 2.0
5 – 5:30 Base 4.0
5:30 – 6 Base 6.0
6 – 6:30 -0.5 8.0
6:30 – 7 Same 10.0
7 – 9 min Base 2.0
9 – 9:30 Base 8.0
9:30 – 10 -0.5 10.0
10 – 12 Base 2.0
12 – 12:45 -0.5 10.0
12:45 – 14 Base 0.0
14 – 14:45 -0.5 10.0
14:45 – 16 Base 0.0
16 – 16:45 -0.5 10.0
16:45 – 18 Base 0.0
18 – 20 Base Add 2.0 every 30 seconds
At any time, if you feel dizzy or light headed, back down! Also, drink water whenever you need it!!
Time Speed Incline
0 – 5 min Base 2.0
5 – 5:30 Base 4.0
5:30 – 6 Base 6.0
6 – 6:30 -0.5 8.0
6:30 – 7 Same 10.0
7 – 9 min Base 2.0
9 – 9:30 Base 8.0
9:30 – 10 -0.5 10.0
10 – 12 Base 2.0
12 – 12:45 -0.5 10.0
12:45 – 14 Base 0.0
14 – 14:45 -0.5 10.0
14:45 – 16 Base 0.0
16 – 16:45 -0.5 10.0
16:45 – 18 Base 0.0
18 – 20 Base Add 2.0 every 30 seconds
Monday, February 23, 2009
2/23 Tuesday Morning Run - 2.5 miles
It's always good to get a run in before dawn but if you can't make it Tuesday morning, check out the link for the day's route. Again we started at the club and extended last week's run by venturing further down Aliceanna St. Left on President St. Then left on Lancaster to get a nice view of the construction. Take Lancaster all the way to Wolfe, then Wolfe to Aliceanna and back to the club. If you would rather run along the water, on the way back to the club, follow Lancaster past Wolfe to the waterfront and follow that back to the club. The distance will be nearly identical.
http://www.gmap-pedometer.com/?r=2583145
Have fun and be sure to dress warm.
-Nate
http://www.gmap-pedometer.com/?r=2583145
Have fun and be sure to dress warm.
-Nate
"What is without periods of rest will not endure." - Ovid
Congratulations runners, you have completed the first week of your training program! Keep up the good work and the positive attitudes!
Today should be your day of rest or cross-training. Take your dog for a walk, do some light weight training or take a power yoga class. Keep in mind that strength is developed during the period that your body rests. So take your rest days seriously. Your body needs them and you deserve them!
Happy running!
-Melissa
Today should be your day of rest or cross-training. Take your dog for a walk, do some light weight training or take a power yoga class. Keep in mind that strength is developed during the period that your body rests. So take your rest days seriously. Your body needs them and you deserve them!
Happy running!
-Melissa
Sunday, February 22, 2009
2/22 Run - Sunday Funday
We had a great run this morning and began to work some hills into our workout. We went for three miles with two small hills and one long hill. Our route took us from the club, along the water to Elwood St. North to Pratt then left on Pratt. Right on Linwood to Baltimore St. where we climbed the hill on the north side of Patterson Park. South on Patterson Park avenue and back to the club on Boston St. A link to the route is attached.
http://www.gmap-pedometer.com/?r=2579294
The Sunday morning crew did a great job handling the hills and will only get faster in the future. Keep up the good work.
-Nate
http://www.gmap-pedometer.com/?r=2579294
The Sunday morning crew did a great job handling the hills and will only get faster in the future. Keep up the good work.
-Nate
Saturday, February 21, 2009
Do you feel overwhelmed when you look at the training calendar?
If you look at the calendar closely, yes you will be running a lot over the next 13 weeks! Looking at the training schedule for March may seem intense at this point in your training. Hence, the reason we are training. Take it one day/one week at a time. You will be ready for each week when we get to it.
You are taking actions now to prepare for those weeks. The increase in mileage is so gradual. When you get to week 9, 10, etc. you will not even notice the extra mileage! Never doubt what you are capable of doing with proper training.
"Fear melts when you take action towards a goal you really want." Robert G Allen
Your actions include;
You are taking actions now to prepare for those weeks. The increase in mileage is so gradual. When you get to week 9, 10, etc. you will not even notice the extra mileage! Never doubt what you are capable of doing with proper training.
"Fear melts when you take action towards a goal you really want." Robert G Allen
Your actions include;
- Three short runs per week and one long run
- Rest Days
- X Training Days: DO YOGA!
As always, Happy Running!
Kudos to Michelle, Melissa, Tara, Angie, Rhonda, Mike for a great 3 mile run today!
Thursday, February 19, 2009
Baby, it's still cold outside!
Thanks to everyone who came to tonight's run. Our distance was 2.5 miles. Great job runners!
We ran the route from Tuesday morning, continued on past the club to the monument and returned to the club. Everyone finished feeling refreshed and energized!
Saturday's run will take place at 7:30am. We will run the same route as tonight continuing on Boston Street to DuBurns Arena and returning to the club. See you there!
We ran the route from Tuesday morning, continued on past the club to the monument and returned to the club. Everyone finished feeling refreshed and energized!
Saturday's run will take place at 7:30am. We will run the same route as tonight continuing on Boston Street to DuBurns Arena and returning to the club. See you there!
Monday, February 16, 2009
2/17 2 mile run - Baby, its cold outside
For those of you intending to come to the Tuesday morning run, please dress warm. It is supposed to be 27 degrees in the morning. We will meet at the Club on the first floor right inside the doors at 6 am. For for those of you can't make it, here is what we did/will do.
2 mile run. Start at the club. Take Boston Street West (towards the city) to Aliceanna St. (the intersection with the big boat shaped restaurant. Take a left on Aliceanna and go about 4-5 blocks to Broadway. Left on Broadway to Thames St. (its as far as you can go until you reach the water). Left on Thames to Wolff St. Then a right onto Aliceanna, Right on Boston and back to the club. Its a pretty short loop with almost no incline.
For those who are more visually oriented.
2 mile run. Start at the club. Take Boston Street West (towards the city) to Aliceanna St. (the intersection with the big boat shaped restaurant. Take a left on Aliceanna and go about 4-5 blocks to Broadway. Left on Broadway to Thames St. (its as far as you can go until you reach the water). Left on Thames to Wolff St. Then a right onto Aliceanna, Right on Boston and back to the club. Its a pretty short loop with almost no incline.
For those who are more visually oriented.
Tuesday, February 10, 2009
Welcome!
Thank you for visiting the Half Marathon Training blog! Training begins February 16th at 7:30 pm! Meet Jacki at the front desk.
Group Meeting Times
Tuesday mornings @ 6 am with Nate
Wednesday evenings @ 7 pm with Jacki
Thursday evenings @ 6 pm with Melissa
Saturday mornings @ 8 am with Melissa
Sunday mornings @ 8 am with Nate
Throughout the training program, you can visit the blog if you miss a group meeting time. Your coaches will post their daily running plans for you to do on your own.
Happy Running!
Group Meeting Times
Tuesday mornings @ 6 am with Nate
Wednesday evenings @ 7 pm with Jacki
Thursday evenings @ 6 pm with Melissa
Saturday mornings @ 8 am with Melissa
Sunday mornings @ 8 am with Nate
Throughout the training program, you can visit the blog if you miss a group meeting time. Your coaches will post their daily running plans for you to do on your own.
Happy Running!
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