[dude]

This week the Bronx half marathon racers will only run one high intensity work out, and that will be Tuesday night's track work out. This group will also maintain a very steady pace for the entire work out. I see no gain in trying to run faster than 5k pace. At this point, 5 days to race day, you will not benefit from running more than 75 % - 80% max. How you can benefit though is by trying to be disciplined and repeating the same interval time over and over. The advantage of this is that you learn to find a groove or comfortable rhythm and repeat it like clockwork. This is the mindset that you will need to master in order to repeat mile after mile for 13.1 miles. Setting up longer races is really an exact art that requires patience and more patience. It pretty much means that you must refrain from any high intensity, high volume running, so that optimum levels can be achieved. For most of you, I would recommend taking an 8 mile run on Wednesday, then 6 on Thursday, along with a day of total rest on Friday or Saturday. Many of you are experienced and understand the value of a lower volume week, good rest, and proper diet prior to racing. And please do not underestimate the value of a well hydrated body. This is not a 5k or 4 miler - you'll be racing for well over an hour, which means that hydration levels will be a factor. (yes, even in frigid conditions!)
For those not doing the Bronx half, this week is key in terms of stringing together 3 solid work outs. Many of you are planning to race next Thursday night at the Races, which is still 10 days away. And I do, highly recommend, that you take a shot at a few indoor races. Remember that our first scoring race is a 5k! (Coogan's) That means we'll need to be ready to fire off on some of those fast twitch fibers. While Tuesday night's will prepare you for the early season shorter races, there's nothing quite as comforting as knowing that you are faster than your competition. There's not only a physical edge, but the mental edge of knowing that you'll be more efficient since you are running closer to your optimum speed. We have historically seen the positive effects of a solid indoor season manifest itself through the success of the early spring short road races. In fact, many 5k-5mile PR's occur as a direct result of improvement at the shorter distances. (i.e. - 800, mile, 3k) If you are planning to race on Thursday, Feb 12th, then you should keep your long run at 10 miles, particularly if you are doing it on Sunday and on hard surfaces. I would certainly prefer if you took your long run on Saturday, to allow for an extra day recovery. If you feel that you need a longer run - perhaps 12-13 miles, then you absolutely should do it on Saturday and try to get on the bridal path if possible.


Here are the work outs:

Tuesday, February 3, 2009

7:15 - warm up
7:30 - announcements and orientation
7:40 - 3 x 200, jog 100
7:45 - 8 x 600 - 200m recovery - for half marathoners and 6 x 600, 200 recovery, followed by 3 x 300 for track types




Half marathoners should run the 600's at 5k pace and the track and 5k types should also run 5k pace, then run the 300's at mile pace.

Remember to hold your form and stay consistent for the 600's. Also keep in mind that the recovery is relatively short. the track types will have a chance to work on some speed and turnover during the 300's but they will be tough because you'll only have 100 mtr recovery.


Thursday, February 5, 2009
Start by heading north on the west side to W 86th street. Here you will do 3 lamppost pick ups with 2 recovery, three times. You will do your first pick up of 1k starting at W 102nd street, heading north on the harlem hills and finising at 110st. Recover past the skating rink and start another 1k at the traffic light closest to the E 102nd St. cut off. Start by heading south then through the cutoff and south on the west side to W 97th street (where the traffic flows underneath) Recover to W 88th street (grating) and do a mile pick up to the statue (W 72nd street). You'll recover through the cut off to E 72nd St. and finish by cranking one last mile by heading south on the lower loop and finishing just below Tavern on The Green (w 64th street)

The pace on these should be 5k pace for the 1k's and 10k pace for the 1 mile pick ups. If you paid attention to the terrain you will notice that the last 2 items are favorable and therefore quick. This is a great time to simulate race tactics and also visualize certain moves. (remember that the Coogans 5k finishes primarily downhill) After todays work out you will have a good idea of what energy expense is feasible in the early portion of a race that will be primarily uphill for the first half.

Ideally, you'd like to distribute 25% for each interval, unfortunately, due to the variations of terrain, you may not be able to do this. What I do recommend is no matter what style or race tactic you use, be sure to focus the most energy on the portions of the race which presents the most challenging terrain for you individually. Some runners are weaker on downhills and may need to conserve for such a drastic downhill finish. (like me) Others are strong downhill runners and may decide that the early uphills pose the greatest challenge and decide that here is where they will expend the most energy. Either way, practicing on these variations of terrain will give our muscles the recognition necessary to respond to our signals come race day.

See you at the statue, 7pm.

Peace,

Coach TR