Feb 29 - March 6

Workout Time and Location

  • Wednesday, March 2nd @ 6:00 pm - Rio Americano High School, 4540 American River Drive  (workout directions)
    • Please park in the far east end of the parking lot (overflow) near the baseball field. 
    • Don't forget water and a yoga mat or towel and a headlamp.
    • Coach Charlie's Route: We will be running our longest fartlek run this week meeting at Rio again. It will be done on our new 1 mile rolling hill course near the main intersection of Jacob and American River drive. Map of loop in case you arrive late: http://gmap-pedometer.com/?r=6802386
2 min (hard ~10k effort)
2 min (steady, a bit slower than MP)
3 min (hard ~10k-HM effort)
2 min (steady, a bit slower than MP)
4 min (hard ~HM effort)
2 min (steady, a bit slower than MP)
5 min (hard ~HM-MP effort)
2 min (steady, a bit slower than MP)
6 min (hard ~MP effort)
2 min (steady, a bit slower than MP)
Halfway done
6 min (hard ~MP effort)
2 min (steady, a bit slower than MP)
5 min (hard ~MP-HM effort)
2 min (steady, a bit slower than MP)
4 min (hard ~HM effort)
2 min (steady, a bit slower than MP)
3 min (hard ~HM-10k effort)
2 min (steady, a bit slower than MP)
2 min (hard ~10k effort)
2 min (hard ~MP effort)
  • Casual Weekend Long Run
    • Alone or with other training group members.
    • Connect on the Facebook Group to plan weekend meetups! 
    • This is NOT a coached group workout.

Note From Coach Charlie

We are officially halfway there - 7 weeks from the race day! It's a good time to reflect on what we have done and what we have coming up. So far we have consistently gotten in 90+ min long runs and few more specific 2hr+ ones. We have also built a base of mile while working a lot on developing aerobic power with fartleks/intervals to make our stride more efficient and marathon pace feel easy.

We may have had some things come up that caused us to miss or alter the plan slightly but that is ok. Following any plan to the T rarely ever happens, even at the elite level when the sole focus of the day is training. The main focus is to be consistent over the long haul. It's best not to worry about missing any one or two workouts, but rather to think about the other days and weeks of solid running (and recovery) we have done.

I like to think of the 14 weeks as a 98 question exam. Some "questions" (like long runs and fartleks) are worth more than others, and even a subpar workout is still worth (a lot of) partial credit. We often forget that it was still work, not worthless. Also, even if the end score is a B that does not mean you will only get at max 80% of your goal time. I say it means you still have 80% chance to have a really great day, and those are pretty darn good odds.

I will say that everyone has done an excellent job laying the foundation to this point. And yet, there is still plenty more time to put in work from here on out, which is important because we will want to balance getting in more miles (not skipping easy run days/doing those mid week long runs) vs staying healthy.

It's true that running more can produce faster marathon results and it can increase the chances of accomplishing your goal time however, if injured or burnt out there is a zero percent chance of that happening. The next 5 weeks will be tough but manageable - longest fartlek, longest intervals, longest long run, a half marathon test, 3 more weeks of a longish mid week long run, and a final tune up race. So it is imperative to really focus on and be disciplined with recovery (sleep, food, stretch/massage, etc) and especially to communicate if anything *starts* to hurt. I’m checking logs about 2-3x a week but if you need something asap email me. Let's take it one day at a time until the final taper!

What's Happening in Training 

Free Clinics and Seminars: Fleet Feet Sacramento hosts a myriad of free clinics and seminars throughout the month. Take a look at our calendar to RSVP for everything from Mobility Clinics to Good Form Running to Injury Assessments by Results Physical Therapy and so much more!

Discounted Cooking Classes at SNFC: We are super excited to announce that the Sacramento Natural Foods Co-op has offered our trainees discounted rates for selected cooking classes! They are currently offering 4 classes at $25 each (that's almost 1/2 off!). To sign up you will need to call their registration line and let them know you are a Fleet Feet Sacramento Trainee. Click here for class dates and times.

Road Map to Weight Loss: No matter if you are knee-deep in your own weight loss journey, have already lost the weight or just feel completely overwhelmed, local psychologist and academic researcher Dr. Mondo can help you discover your own mental and emotional road blocks to life-long weight loss. Please join us for the Road Map to Weight Loss, a FREE public seminar with Dr. Mondo this Wednesday, March 2nd at 7:00 pm. RSVP here. Space is limited.

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