RW5 - Blazingly fast

This Sat. we had an amazing run of 12 miles.  We had about 24 runners, and we went north all the way up San Vicente, took a short loop going left at 26 went around the neighborhood for a few blocks and came back out to San Vicente and headed back down for a full 12.2 miles, good pace of 15:10 for a duration of 3hr 4min.

The best part was that the entire group stayed pretty tight all the way up 26th, and though there were a few issues with hips, and knees, even a hamstring, the majority of the group made it back together. The weather was perfect, cool, slightly overcast the entire run, and I can say that we nailed this twelve with strength and confidence.
This is very important as we move into this final stages of training. Let's keep this momentum up and really stay focused in these next few weeks.  Keep up with the weekly training and the schedule calls for increased effort on the workouts.

RW5 - Doing the wave

RW5 - Do not try this at home - only certified Roadrunners dare attempt.

Basically, most of the training we've been doing is going at the same pace, but going for longer distance and duration.  We have been building a very good foundation and this will serve us well during the marathon.  But what we should start introducing now is building a bit more strength.  We have the long slow runs which is great, but now we should introduce a few speed workouts. What this will do is to increase our strength in our leg muscles and heart muscle to be able to call on these reserves when we need them for the latter parts of the marathon.  So during the week, when you are doing your normal intervals, try running just a bit faster for a few of the intervals.  I am not suggesting an all out sprint, but pick up the pace just a bit, or as fast as you can go, but yet keep the same duration.  So if you are training the same intervals of 2 run/1 walk...then sustain a quicker run pace for the 2 min.  Don't run like a fool and have to gasp to a stop after only 30 sec., do a quicker jog, but one you can sustain for the full 2 min.  I would start doing these only after you've warmed up a bit.  Each time you workout, try to do a few more of these speed intervals.  This will help build strength and endurance for the back half of the marathon. I've attached a description of some of this speed work. 

I'm also going to make an adjustment to our schedule.  Originally, the schedule calls for us to do 15 miles next week, followed by a 13mile, Dodger Stadium, and then a 20 miler.  What Dodger Stadium means is that we will meet at Dodger stadium instead of the Venice school, and the entire training run will be in the hills and parking lots of Dodger Stadium.  This is good hill work, and the distance will not be extensive....apx 8-10 miles, but it will be hilly.

Now, my big concern is that we would be asked to jump up to 20miles, when the longest distance prior would only be the 16 miles, which we did last week.  So discussing this with our PLs, we have all agreed that the better solution is to go for 18 miles this coming weekend (Jan. 21), and then do the rest of the schedule as written.  This way we will have a better prep for the 20.  Now, as it is, all the other faster run groups, will be doing their first 20 next week, and will do 22 when we do our first 20.
So what I am suggesting is not too off schedule. 

I will also suggest that for our 18 next week. We meet early as usual at 6:45am, and definitely running by 7am if not a few seconds earlier, and we head SOUTH through the alley first, go 1 mile to Lighthouse Street, like we've done before, come on back, and then do our usual 16 mile package up San Vicente > Golf course loop > side loop off 26th, come on back down and have a nifty 18mile finish at the flag poles.

I don't want to freak folks out by discussing these long runs, and talk about 20 milers already, but it's a reality which we all will have to acknowledge, so now is the time to start embracing the idea.  I know a few folks are still hurting from nagging injuries, and other issues, and there is only so much one can do.  There is still two months left, so let me know if you need help to rework a schedule for your needs. It's hard to guess if that slight pain is getting worse or better, or whether to back off now and try and get strong first and then see if there is still time to catch back up a bit.  The key is to not rush an injury, you need the recovery time, but try and figure if there is another way to keep up the aerobic workout without jeopardizing the specific injury or joint.

This is a big deal, and it deserves our attention, so let's get busy,

Walt