It’s time for another long endurance run/walk this weekend. The marathoners are scheduled for 20 miles and the mini marathoners have 10 miles.
Ironman is in town this weekend so we decided to route everyone in that direction to see the setup down at the great lawn area. We can also utilize the River road Training Studio location as one of our water stops and/or bathroom breaks. Take advantage of the extra water fountains and bathrooms down at the waterfront also. Don’t forget, all of these long training events should be treated as a rehearsal for the big day. Use these long hours of training to figure things out (ie., your nutrition needs, hydration requirements, run/walk strategy, clothing issues, etc..).
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!