Good job by those who ran the Beer Mile today in the rain.  It was some good action.  Thanks to Burkholder Brothers and Levante for helping to put it on.

I know that people get all worked about the training.  The thing to remember is that no workout by itself is critical to your success in a particular race.  It’s the cumulative effect of the training that is important.

If you can stack one good training cycle on top of another, you can really start to get fit.  A lot of you are doing that.

Missing or cutting a workout short doesn’t mean that you’re being soft.  It means that you’re being smart.  Now, if you do that all of the time, that can lead to problems.  Doing that every once in a while is not a big deal.  I was never afraid to cut a workout short or change on the fly if it wasn’t going well.  I would also adjust it upward if I was feeling great.

Here is the week’s workout schedule:

5k/10k-Tuesday- 3200, 1600, 800 w/200jr at 10k pace.  Friday-8 x 300 w/300jr.  Saturday-8-12 miles.  Don’t be afraid to race.  We do have a 2 mile on the track on 11/15.

Marathon/ 1/2 marathon-Tuesday-2 x 3200 w/200jr at 1/2 marathon pace.  This is the “easy” workout this week.  Friday-This will be a good fitness test.  Marathoners-10 miles of tempo at 25 seconds faster than marathon pace.  Let’s get a total of 18 in.  Let’s start running hard at 5:25 at the track.  1/2 marathoners-7 miles at 1/2 marathon pace.  Let’s get a total of 15.  Saturday-Full-12, 1/2-8-easy.

Route for Friday-1 1/2 miles on the track, Fern Hill Loop, 1 1/2 miles on the track, Fern Hill, finish on the track.  1/2 people should finish on the 2nd Fern Hill loop.

See you on Tuesday.


     © 2015 CCRS

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