Time for another long run/walk this weekend. We have 14-16 miles scheduled for the marathoners and 9-10 miles for the mini marathoners. I hope everyone enjoyed the quality hill workout last weekend. The route might have been a little tolerable without the drastic high humidity. It doesn’t look like we are getting a break anytime soon, so prepare accordingly and HYDRATE, HYDRATE & HYDRATE. By the way, that doesn’t mean just drinking water after you start running. It is equally as important to stay hydrated during the week before a long workout. I am also hearing rumblings from a few of you experiencing some cramping issues. We have the tools and the knowledge to help you with these issues, but you have take the first step and ask for some assistance. The Training Studio Nutrition coach (Todd) would be happy to help you with these issues. Feel free to contact Todd to set-up an appointment.
From this point forward the Training Studio Run/Walk fall schedule will rotate between a long run and either speedwork or hill training every Saturday. There are a few exceptions but for the most part every other week will have a long run scheduled.
Here is another reminder about what you should be doing during the week. Mini marathon people are running two days during the week (with one being at predicted mini marathon pace and the other one minute per mile slower). Each run should be 30-45 minutes long. On the other hand, marathoners should be running three times per week (two runs at predicted marathon pace and one run one minute per mile slower) Try to schedule the runs with the slower pace on Monday (40-55 minutes) and the other race pace runs on Tuesday (25-35 minutes) and Thursday (40-55 minutes). Always try to take Friday off to prepare for our Saturday training.
Check out the links below to brush up on the entire Galloway run/walk concept and why it is important.
Walk Breaks, be sure to pay special attention to this one. He has changed the ratios drastically. This will be the single hardest thing for people to mentally comprehend.
Magic Mile Prediction Formulas, this is where you will punch in your mile time to get your predictions
Hope to see everyone at The Training Studio this Saturday!