Speed/Quality workouts per week

The Runbayou philosophy is to do two (2) speed/quality workouts and one (1) long run per week.

The most important of the speed/quality workouts is designated as the primary workout (and is usually the first workout of the week). The other speed/quality workout is designated as the secondary workout. What is actually done in each of these workouts depends on the phase of training. See the runbayou website for phase details (www.runbayou.com).

For example: Suppose we're in Phase 2 of the program (repetition phase). The primary workout might be 6x400s at repetition pace. The secondary workout might be a 20 minute tempo run. And the long run might be done on Saturday or Sunday. We'd do the primary workout early in the week (to make sure we get it in), run easy for a day or two, do the secondary workout, run easy for a day or two, and then do the long run.

Okay; so far, so good. Now the exceptions.

• If circumstances dictate you can only do one speed/quality workout during the week, do the primary workout.
• If you're going to race on the weekend, skip the secondary workout during the week.
  For example: If your race is on Saturday, you might do your primary workout on Tuesday or Wednesday. Take it easy for a few days and then race. Skip the secondary workout.
• What about back to back speed/quality sessions during the week?
  For example: Suppose your schedule says speedwork on Tuesday and Thursday and a long run on Saturday. What happens if you miss Tuesday? Can you do a primary workout on Wednesday and secondary on Thursday? This is a tricky situation and requires a lot more individual information. That said, this can be done in some situations but certainly not on a weekly basis. With very few exceptions, I would not recommend it. It would be better to put an easy day between the speed sessions and move your long run to Sunday.

That's it for now.

Good running and have fun.

Overdoing it

Today's workout was tough. Not on it's own mind you. But, when combined with the last two days of running, it took me over the top.

Okay. I overdid it this week. Hey, it happens.

Here's the story
Tuesday, we worked out on the track. 6x200s and 6x400s at repetition pace (~5K race pace) with full recoveries. The workout went well and life was good.

Wednesday was supposed to be an easy day. Well, I got a new position at work and was a bit excited. So, instead of taking it nice and easy on my evening run with the BCRR folks, I ran about 30 seconds per mile too fast for just over 6.5 miles. Again, it was easy to do and life was good.

Thursday morning came darn early...4am early. Hill bounding. Somehow completed the workout but it was not fun. In fact, it hurt. Hurt like in race hurt. No fun at all.

The thing is. The hill bounding should not have been hard. But with no recovery run on Wednesday, the body was not quite ready.

So...I'll rest on Friday...and maybe even on Saturday. No point in taking any chances. Boston is only 8 weeks and 4 days away!

Why hill bounding?

What good is hill bounding?

The short story is that hill bounding will make you faster. The longer story requires reading my boring diatribe.

First, hill bounding builds up your ankles and quads and helps you focus on form. This, in turn, allows you to "leap" a bit higher/further on each stride. In other words, it helps you lengthen your stride. That means you have the strength to go further with each step...with no increase in effort.

Wanna hear an interesting perspective? If you normally run a 5K at a 7:00/mile pace, you can shave 25 seconds off your time by doing the hill bounding workout for ~6 weeks. Think about it. You can go from a 21:36 5K to a 21:11...just in stride length! How you ask?

Okay...follow me here. Suppose you are able to increase your stride length by 1 inch. At 180 steps per minute (the "rule of thumb" turnover rate), that's 180 inches per minute; which is 15 feet. At a 7:00/mile pace, that's 105 feet per mile. Over the course of ~3 miles, you'll go 315 feet further...about 100 meters. How fast can you run 100 meters? Well, at 7:00/mile pace, it takes you ~25 seconds. At a 6:00 pace, you'll shave ~18 seconds off your 5K.

THAT'S why we do hill bounding! The late Arthur Lydiard knew something about training! Now, of course, your mileage may vary, but a 1 inch increase in stride length is not unrealistic if you've been used to doing the long distance runner shuffle.

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

Cheers,
-j

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)

Details:
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.

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.