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Greetings Spring Runners; Week #3

CONGRATULATIONS to Jim LeClare on his finish in the Massanuten Mountain 100 Mile Run this past Saturday AND Sunday under very inclement conditions in 34 hours.  We had showers here.  It was a lot heavier in the mountains of Virginia.

Let me know if you are planning on doing the Wednesday and/or Saturday, or Sunday sessions.  We should have a couple of new faces.

Wednesday Track Session -   This week we will do 3 x 800  Up Tempo pace with 2 minute rest then 4 x 100. I plan to be there.

Saturday Run –  START AT 6:30am.  This will also be a Build Run. 11 MILES. You have a much stronger Base which correlates to a stronger aerobic capacity.  That means when you run at the HR (Perceived Level of Exertion) you did last year, you will be going 1,2, or more minutes/mile faster.   Now when you do your Base Build Runs, they will be a little faster than in the past – BUT NOT TOO MUCH FASTER J   I will be there to get everyone started.

Sunday Trail Run –This should NOT be a tempo run.  You ran long on Saturday and do not want to overdo it Sunday, even if it is on the trails.

The Intermediate Group will be doing their run at 10:30am from Truman Park N Ride, for a 4-ish mile run out to South River Road and back with two 2 minute walk breaks.  This will introduce you to some hills and doing your runs somewhere other than going in circles on the track J

Something I would like everyone to work on during this time is determining what your Zone 2 (65%-75%) effort is.  This is the effort the majority of your LSD (Long Slow Distance) runs should be at.  This effort will maximize you aerobic base, improve fat burning efficiency (and best to lose weight), keep you injury free, and make your Tempo, and Interval Session more productive.  The kicker is – it is HARD, mentally so physically, to stay at that level for any length of time.  IT IS BORING and you feel like you are NOT GETTING THE MOST OUT OF YOUR WORKOUT.  This is where you have to look at the BIG PICTURE.  You (or MOST of you :-)  ) know that you will not continue for long doing all your runs at or near race pace – but you can’t bring yourself to embrace the Z2  approach.

The best way to determine your Z2 is based on a track or treadmill determined Max HR.  However, I can give you an approximation if you provide me your Resting HR (first thing in the morning) and Age.  Also, if you will let me know what your recent best 5k time is, I can estimate it from there.

Even if you NEVER do a Z2 run, you should AT LEAST know what it is -  AND if you determine it NOW, I will *GUARANTEE* when we recalculate it at/near the end of this Program, you WILL see improvement.  Help me Help you!

There are no conditions of life to which a man cannot get accustomed, especially if he sees them accepted by everyone around him. - Tolstoy, Anna Karenina.

Stay Healthy


Ron Bowman
c: 410-570-0003

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