Tuesday, January 31, 2006

Prepare for Boston: First hill bounding

This morning was the first hill bounding session. Getting up at 4am is a real pain.

There weren't many of us this morning. I guess not everyone is going to Boston this year, or 4:45am is too darn early, or the Austin Marathon & Half Marathon is close.

Thursday is a repetition day on the track. I'm racing on Saturday (Buffalo Wallow cross country) so I'll get up at 4am but will probably modify my part of the workout.

For those folks who aren't racing Saturday, the workout starts at 4:45am and is as follows:
Warm-up of 2-3 miles
3x200; 5x400; 3x200 at repetition pace with full recoveries on the track
Cool-down of 2-3 miles

As always, details of the workouts and training program are at www.runbayou.com


Friday, January 27, 2006

10 weeks to Boston - Primary workout

Runbayou: Prepare for Boston - 13 week training program; details at: www.runbayou.com

Date: Tuesday January 31, 2006
Time: 4:45am
Location: Memorial Park Tennis Center, Houston, Texas
Specific workout: Hill bounding (week 3 of 13 week program)

4:45am - Leave from Tennis Center for 2.5 mile warm-up. We'll run to the hill at the corner of Memorial Park Drive and Shepherd (across from St. Thomas High School)

~5:10am - Begin three (3) sets of the following:
  • 10 minutes of Lydiard style hill bounding (details on web-site)
  • 3 minutes recovery jogging
  • 3 minutes of 10 seconds fast, 20 seconds easy
~ 6:00am - Leave from the hill for a 2.5 mile cool-down back to Memorial Park
~6:20am - Finish at the tennis Center.

Thursday, January 26, 2006

Recovery from the Houston Marathon

It's been 11 days since the Houston Marathon.

I've been a bit more conservative in my recovery from the marathon than I was last year. Have been spending most of my *workout* time stretching, core strength building, and some upper body weights (light of course). Am running between 4-6 miles when I do run. Nice and easy at about 1.5 to 2 minutes slower than marathon pace.

Each day, the legs are feeling better but I know there's a lot of damage

Next Tuesday (January 31st) will be the first actual workout as we prepare for Boston. It'll be 16 days post-marathon so will likely take it very easy on the hills.

Boston Marathon Training Program

The Runbayou: Prepare for Boston training program will begin Tuesday January 31st.

We'll meet at the Memorial Park Tennis Center (Houston, TX) at 4:45am (yep, that's darn early).

Our first workout will be a hill bounding. You can review details on the Runbayou web site at: www.runbayou.com. Go to the, "This Week" link for updates and details of the training program.