Thursday, June 11, 2009

Training plan and mods

I received the schedule for our first four weeks of training.


(Click to enlarge.)


I'm doing a modified version at the moment to incorporate intervals on Wednesdays - this will continue only up until my 5K on July 11. Our "speed work" on Thursdays is mild enough right now that I can handle it the day after a track workout. We'll start ramping it up with longer LT runs and Yassos after the 5K, which works out well.

I'll also be mixing it up this weekend since I'm boozing it up running the Wine Country 10K on Sunday. I plan to run 20K on Saturday (schedule calls for 16, but there's no reason for me to 'step back' right now), so don't expect a PR on Sunday - copious amounts of wine could also have something to do with that.

Tonight with the group I'm looking at a 60-minute timed 'out and back' with negative split: run 30 minutes out at long run pace, turn around and run back at marathon pace.

Something caught my eye on June 21 - looks like we're heading to a local conservation area for our long run, which should be interesting. One of the things I love and appreciate most about this instructor is that he puts a lot of effort into keeping our routes varied. It's extremely rare that we'll run the same long run route twice.

Also, our first run-brunch is already on the calendar for July 5th. We'll be running out to our instructor's gorgeous home in the country where we'll be treated to an amazing spread. How spoiled are we?

31 comments:

Mel-2nd Chances said...

definitely spoiled, but well deserved too. So happy you have such an amazing clinic instructor!! Have a great run tonight.

littlesack said...

i'm so jealous about this weekend's wine run. i hope it is fantastic and can't wait for details. I may have to put something like that on my schedule next year.

The Happy Runner said...

Hey, I think a little spoiling with your training is a good idea!

The weekend sounds fun!

Running Around Acres said...

the long run out in the conservation area should be awesome. Trail runs like that are great. Tough schedule, but I think you blast through it.

Mark said...

I like this schedule!!!

Jamie said...

oooo this weekend sounds fun! looks like a great schedule! you need some spoiling when you're working so hard ;)

teacherwoman said...

Sounds like a good training plan!

Marci said...

Training plan looks great. Hope to see you this weekend. I'll be the one stopping for the wine along the way!! :0)

Mama said...

Sounds like fun! Looks like you'll be working hard for your "spoiling".

MCM Mama

J said...

Sounds like you have a pretty awesome instructor! You lucky duck!! The 5k run sounds fun too...i was thinking about doing a 5k next weekend but not sure yet!

Jo Lynn said...

I like the out and back negative split thing. I think I might try that. Probably sounds easier than it is. But usually I seem to start feeling good about half way through my run. I'll see how it goes.

Dori said...

Good luck this weekend! I'm envious that you have a real training instructor. Sounds like a great program.

Emmett said...

Nice blog. I love to run also.

chris mcpeake said...

Looks like a great training plan. Have fun drinking i mean running the wine race

Denise said...

Sounds like you have it all figured out!! It's nice going to different places to run. My club does a traveling run every month to some place new, it's a nice change. Have fun boozing!! :-)

Jess said...

It sounds like a great group to run with! That kind of organization, mixed with some fun, is just the right recipe for a running group!

trialsoftraining said...

ha I loved the "boozing it up/running" - exciting atmosphere for a Race! Can't wait to hear about that one :)

I like that 60 min out-and-back idea too - switchin' it up from the typical way to run a "tempo" run (for me at least!).

Good luck on the race this weekend!

Marky Mark said...

looks challenging and the wine run looks like fun! what is a build up run?

tfh said...

Have fun this Sunday!

And I agree: varying running routes for long runs is key, and something I plan to do myself in the future-- I've run all my 10 mile+ training runs at the same place in the past, and I love it, but it gets old.

Marky Mark said...

Hey--I may sign up for Sunday--are you picking up on Saturday or on Sunday? I can pick up on Saunday (if I do register) but then I get only the chip and bib and not the goodies...

X-Country2 said...

Wine AND a brunch run? I need to find your kind of running group. Food and drink is really the way to my heart.

Kelly said...

That wine run is going to be awesome! Very jealous!

Heather said...

Your training plan looks awesome.

Have fun this weekend at the wine run - makes me want to come to Canada!

Marky Mark said...

We registered-looks awesome and so glad I read your post about it here today. I should have signed my wife up for the 4K stroll instead, but it is a separate starting line. There is also a half marathon relay I see.

Can'r decide whether to enjoy it and have the wine or go for a PB.....

Amanda said...

Have fun doing the wine country run this weekend, sounds super fun!!

Marky Mark said...
This comment has been removed by the author.
Marky Mark said...

Got your comment-think I will take your advice! We will be there early enough on Sunday to pick up the bibs and chips but if when you get there Saturday you see that the goodies are worthwhile, bordering on spectacular (a tee shirt perhaps?) and if you have Internet access, can you possibly do the pick up for us then and then we'd pick up from you at an agreed time at the start on Sunday? (Not sure how realistic that is, logistically speaking-I'd have to e-mail you permission to do so and we'd have to be sure it isnt' a hassle to somehow meet on Sunday without interrupting your start routine.)

I Run for Fun said...

Sounds like an awesome schedule and a great group. Enjoy the training!

Runner Leana said...

It looks like you have some great quality running in that plan! Best of luck!!

And have a great time at the races this weekend? Can't wait to hear how it goes. It sounds like a fantastic event. (Of course I would say that about anything that involved wine...)

lindsay said...

changing up the long runs is huge! i have to some flavor in my life. how fun, and with a group too!

have a glass for me this weekend :) good luck and have fun! (how could you not though, really)

Fair Weather Runner said...

wow that plan and running group and coach all sound amazing. LUCKY. and uhhhh the 10K in wine country? stellar!