We would like to get a head count of who plans to attend what marathon/mini marathon this fall. Please take a moment to email (firstname.lastname@example.org) us with your fall plans. Our goal at this point is have a Training Studio Run/Walk group at both the St. Louis Rock-n-Roll Marathon/Half Marathon and the Columbus Marathon/Half Marathon.
We are back to hill work this weekend. The route for this week turns out to be 11.5 miles (6 hills) for the marathoners and 7.3 (3 hills) for the mini group. This is a little change of pace from our traditional routes because we have a loop in the middle. The marathoners will do two loops (starting and finishing from the water fountains at Seneca Park) while the rest will do one loop. Remember, to pace yourself approximately at 10K pace when running the hills and always walk back down. These are not fun, but very important.
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!