It’s time for another long endurance run/walk this weekend. The marathoners are scheduled for 22 miles (2 loops) and the mini marathoners have 11 miles. It is getting down to crunch time for those of you competing this fall. Spend these last few long runs finalizing your nutrition and race strategies. Don’t just go through the motions out there, take advantage of these long miles and learn from them.
Here is a refresher of what we have left for mileage this year:
9/24 = 22 miles (11 mini)
10/1 = 25-26 miles (12-13 mini)
10/8 = 16 miles (10 mini)
10/15 = 10 miles (8 mini)
From 10/22 to 11/19 we plan to have a 10 mile course each weekend just to help keep your base up. Those competing in the Big Hit 1/2 marathon or the Louisville Sports Commission 1/2 marathon can add a mile or two before or after the 10 mile course to get some extra mileage in. We plan to continue running through the month of November with the exception of 10/30 & 11/12 for the half marathons.
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 @ 7:00am!