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The Training Studio

The Training Studio

Week 11

We are officially now more than halfway through the marathon schedule.  Those of us traveling to Chicago have only 3 really long runs left.  That is very exciting news.  At this point everyone should have some kind of race strategy designed.  This should include what to eat, when and how much, what to drink, when and how much, clothing to wear, music if desired and most importantly a pacing strategy to avoid hitting the dreaded wall.  If you still are unsure about some of these things, please feel free to contact myself or Stacey for some guidance.

Ok, our trend is to rotate between hilly and flat routes each week.  Last week was a flat route so, brace yourself for this weeks adventure.  This weeks course is not completely out and back.  It is a 2 loop course with a little dog leg in the beginning.  We start out strolling through St. Matthews a little before heading towards Seneca Park to use the water stop at the bathrooms (little over 2 miles) then heading down Homestead towards Old Cannons and Seneca Park Road.  We then continue towards Cherokee Park, but instead of taking the customary right onto Beargrass, we are going left onto Park Boundary until we finally merge back onto Beargrass just before the Cherokee loop.  We will then run the entire loop and head back with one small change on the way back.  Instead of going right onto Seneca Park Road towards Old Cannons, we will stay on Pee Wee Reese and travel over the highway back to Seneca park.  Get some water and then do that section one more time starting out down Homestead.  This may seem a little confusing, but just follow the arrows.  

Click HERE to view this weeks 20 mile training route.

Don’t forget to study up.  We have put together what we believe to be the most comprehensive Online Running Manual available.  All of your running/walking questions can be answered in this manual.   If you are interested in participating in a mini marathon this fall, we would like to recommend the Fall Runathon series.  This new series consists of a 5k (Sept. 6th), a 10K (Oct. 4th) and a mini marathon (Oct. 25th)  Click on the link to get more details. Once again, I can’t stress enough the importance of recognizing our sponsors.  Without these people, this program would not be possible.  Here is a list with links for more information about each company.

KORT 

Ken Combs Running Store

Cheddar Box

Use the following bullet points to help you decide which schedule to use.

  • Is this your first race of this distance?  If YES, use beginner
  • Are you willing to do speed-work and add a fourth day of running?  If YES, jump to the Intermediate schedule
  • If you have run this distance several times, want to increase your speed and are willing to put in the time, then proceed to the Advanced schedule.
  • If you want to run recreationally to stay in shape and don’t really care about finish times, stick with the Beginner schedule.

Training Schedules:

Don’t forget that our number one goal is to promote the fine sport of running.  We strive to do everything in our power to help make running an enjoyable experience for everyone.  Please do not hesitate to contact us with any questions of concerns.