THIS SATURDAY AT-A-GLANCE
Mileage: please refer to Training Corner below
Volunteers:
Bananas - Angela Kirwin
Bagels - Tom McKiernan
Set-up - Erin Howard
Breakdown - HELP NEEDED
Water station - Tom Monahan
TRAINING CORNER
By George Arita, Adviser of Training
Georgerunvta@aol.com
LSD
THE "OTHER" INSIDE TRACK NEWSLETTER
Mileage: please refer to Training Corner below
Volunteers:
Bananas - Angela Kirwin
Bagels - Tom McKiernan
Set-up - Erin Howard
Breakdown - HELP NEEDED
Water station - Tom Monahan
TRAINING CORNER
By George Arita, Adviser of Training
Georgerunvta@aol.com
LSD
If you’re doing “Maintenance Mileage” (see essay below) and ran 12 miles last Saturday, this Saturdays run should be 8 miles. There won’t be a Newsletter for next Saturday (we begin our twice monthly issues starting this month) so I’ll post scheduled mileages for two Saturday in each Newsletter. Next Saturday (June 13), your maintenance mileage will be 15 miles
Those running San Francisco on July 26, after doing 20 miles last Saturday, your distance should be a “piece-of-cake” 12 this Saturday, then 22 miles next Saturday (June 13).
I will be OOT this weekend (will miss both Lakers games, Thursday and Sunday – bummer!) but will be back to see and run with everyone next Saturday. Until then, run smart, run good.
ESSAY: MAINTENANCE MILEAGE
Congratulations! You have just successfully completed another, or perhaps your first, marathon race! And now, you’re hoping to take a well deserved break before preparing for another marathon six months or a year down the road. What should you do for training in the meantime?
My suggestion is to continue running. After taking three weeks of lower mileage, easy runs to allow complete recovery from the 26.2 mile race, work your weekly long runs up to 10 or 12 miles and go into what I call “Maintenance Mileage.” Continue to do your midweek speed and hill workouts at 5 to 6 miles each day, but keep your long runs at an 8-12-8-15 mile pattern, and maintain this routine until you’ve decided on a target marathon. From a 15 mile base, you can easily transition into marathon training and be ready for a race in about 14 weeks.
MAINTENANCE MILEAGES for the week:
Saturday: 8-12-8-15 miles on successive weeks.
Sunday: 5 miles recovery.
Monday: Rest.
Tuesday: 5-6 miles speed workout.
Wednesday: 5 miles recovery.
Thursday: 5-6 miles hill workout.
Friday: Rest.
These maintenance miles are not overly taxing and will enable you to maintain your fitness without undue threat of overuse injury. During this maintenance period, should you have an urge to take a week off from running, you can feel free to do so. On the other hand, you can also participate in and be competitive for 5K, 10K or Half Marathon races simply by adjusting your speed and hill workout paces and distances. Or in lieu of racing, for variety, you can insert an occasional 18 miler, tempo run, or marathon pace run into your long run pattern.
So don’t let your inter-race downtime cause you to lose your racing fitness. Maintenance Mileage will keep you in a “pre-race” shape before you start your training for the next marathon.
Those running San Francisco on July 26, after doing 20 miles last Saturday, your distance should be a “piece-of-cake” 12 this Saturday, then 22 miles next Saturday (June 13).
I will be OOT this weekend (will miss both Lakers games, Thursday and Sunday – bummer!) but will be back to see and run with everyone next Saturday. Until then, run smart, run good.
ESSAY: MAINTENANCE MILEAGE
Congratulations! You have just successfully completed another, or perhaps your first, marathon race! And now, you’re hoping to take a well deserved break before preparing for another marathon six months or a year down the road. What should you do for training in the meantime?
My suggestion is to continue running. After taking three weeks of lower mileage, easy runs to allow complete recovery from the 26.2 mile race, work your weekly long runs up to 10 or 12 miles and go into what I call “Maintenance Mileage.” Continue to do your midweek speed and hill workouts at 5 to 6 miles each day, but keep your long runs at an 8-12-8-15 mile pattern, and maintain this routine until you’ve decided on a target marathon. From a 15 mile base, you can easily transition into marathon training and be ready for a race in about 14 weeks.
MAINTENANCE MILEAGES for the week:
Saturday: 8-12-8-15 miles on successive weeks.
Sunday: 5 miles recovery.
Monday: Rest.
Tuesday: 5-6 miles speed workout.
Wednesday: 5 miles recovery.
Thursday: 5-6 miles hill workout.
Friday: Rest.
These maintenance miles are not overly taxing and will enable you to maintain your fitness without undue threat of overuse injury. During this maintenance period, should you have an urge to take a week off from running, you can feel free to do so. On the other hand, you can also participate in and be competitive for 5K, 10K or Half Marathon races simply by adjusting your speed and hill workout paces and distances. Or in lieu of racing, for variety, you can insert an occasional 18 miler, tempo run, or marathon pace run into your long run pattern.
So don’t let your inter-race downtime cause you to lose your racing fitness. Maintenance Mileage will keep you in a “pre-race” shape before you start your training for the next marathon.
Many of our members have been getting two newsletters, one from our distance-oriented group and one for the more track-oriented group. As we move forward, we will be incorporating everyone into this one list. In the meantime, as we migrate over, we will be posting links to the other newsletter so that everyone can get all the information. See the other newsletter here:
By Caroline Connolly, recent Shadow of the Giants 50K finisher
optocc@yahoo.com
optocc@yahoo.com
2009 SHADOW OF THE GIANTS 50K
This year was the 20th running of the Shadow of the Giants, 50k and I was lucky enough to be a part of the magic. Starting in Fish Camp, CA, the gateway to Yosemite National Park, the ultra marathon takes runners through the beautiful and majestic three thousand year-old giant Sequoias, including Old Grandad. During this run, one doesn’t have to imagine the beauty, he experiences it fully; the sights, the smells, the elements, and the terrain, all a part of what makes this challenge one to fall in love with.
Now let’s get something clear up front, it is a trail run; it’s an ultra marathon trail run, and from what I’ve seen so far on trail races, the crowd is pretty laid back and this crowd is no different. The field of runners is small (approximately 120) and part of their goal seems to be having fun along the course. This not a time-chipped event and oh, did I mention it’s not really 50k either? This 50k is about 54k – well, unless you talk to several of the runners whose GPS units showed 56k. It doesn’t really matter how long it is once you’re out there, you’re lost in the magic anyway. The support for this race was great; the trail was well-marked and drop bags, drinks, sweet and salty snacks and friendship were waiting at every aid station.
Magic. I’ve said that twice already, that’s how “Big Baz”, the race director, describes the run. His definition of Magic and mine might differ ever so slightly. His definition: Water crossings, numb feet, hills, technical terrain, beauty, heat, more hills, thunder, lightening, rain, ouch! that’s hail. Another long uphill then coasting down for the last three miles to the finish. My definition of magic? Running with my friends, I could never have done it without their support. Phil, Sherry, Mimi, June, Gonzy, Yin, Maureen, Betty, Kathy and Mira all played a vital part in supporting me through the planning, training, apprehension turning to panic, confidence building, and then through the actual race (all the way through the race, thanks for staying with me Yin).
The emotional part? My son, Maximilian, waiting loyally in the rain, not moving from his vantage point for an hour so that he could run in the last two hundred yards with me and tell me how proud he was of his mama.
This is a must do event; exceeding my expectations of what an ultra marathon is about, scenery, friendship and pushing personal limits.
Now let’s get something clear up front, it is a trail run; it’s an ultra marathon trail run, and from what I’ve seen so far on trail races, the crowd is pretty laid back and this crowd is no different. The field of runners is small (approximately 120) and part of their goal seems to be having fun along the course. This not a time-chipped event and oh, did I mention it’s not really 50k either? This 50k is about 54k – well, unless you talk to several of the runners whose GPS units showed 56k. It doesn’t really matter how long it is once you’re out there, you’re lost in the magic anyway. The support for this race was great; the trail was well-marked and drop bags, drinks, sweet and salty snacks and friendship were waiting at every aid station.
Magic. I’ve said that twice already, that’s how “Big Baz”, the race director, describes the run. His definition of Magic and mine might differ ever so slightly. His definition: Water crossings, numb feet, hills, technical terrain, beauty, heat, more hills, thunder, lightening, rain, ouch! that’s hail. Another long uphill then coasting down for the last three miles to the finish. My definition of magic? Running with my friends, I could never have done it without their support. Phil, Sherry, Mimi, June, Gonzy, Yin, Maureen, Betty, Kathy and Mira all played a vital part in supporting me through the planning, training, apprehension turning to panic, confidence building, and then through the actual race (all the way through the race, thanks for staying with me Yin).
The emotional part? My son, Maximilian, waiting loyally in the rain, not moving from his vantage point for an hour so that he could run in the last two hundred yards with me and tell me how proud he was of his mama.
This is a must do event; exceeding my expectations of what an ultra marathon is about, scenery, friendship and pushing personal limits.
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