14 miles with last 2-3 at MP http://www.gmap-pedometer.com/?r=6786099
Take the bike trail along Sunrise blvd to the Fair Oaks Bridge street crossing, go right up Capitola Hill, then take a left on Hill street, which dead ends at Sacramento. Go left and take it all the way to Sherwood Florist shop, go left and you're on the CIM course, 10 mile mark. Cross Fair Oaks to get to Pennsylvania Road, loop around the side street hills from Magnolia road, then return back to go down Pennsylvania to the Sacramento Bar parking lot and continue on the bike trail to Bannister Park. Return the same route back to the Bridge, then continue on bike trail toward the Fish Hatchery (East). At ~11.25 miles turn around and return to the parking lot. May need to add on a little bit of mileage by running around the block to get to 14 exactly.
Recovery Tools: While it's necessary to work hard during your workouts, it's equally as important to make sure your body gets the recovery it needs. Here are some tutorials from our friends at Trigger Point and Addaday. And don't forget that Fleet Feet Sacramento offers free massage tutorials every month in our Mobility Seminars.
Last we talked about training paces and how close they are in relation to how fast we can run our marathons, but what I find interesting when examining this is how our race speeds are so close despite a wide difference in race distances. We know the difference in pace from a 5k to a marathon is about 15%, but the difference in distance is almost 850% more. We can develop a very similar fitness that will take us much longer distances, without having to run that much farther in training. Elite 5k and marathon runners run 60-90 and 100-120+ miles per week respectively, so in preparing for 42.2km vs 5km they run more but really not more than twice as much.
This leads me to believe that much of the training should be the same throughout the year, with only small amounts of time and workouts dedicated specific to a certain race. In other words, as in other sports work on the fundamentals and prepare for specific opponents you will compete against. We do not have opponents in road racing necessarily, at least those who apply defensive pressure on us - that is taken care of by things like the race distance, the course, and the weather conditions.
Fundamentals in running are a variety of different paces; as mentioned last week these are strides/sprints, speed/tempo, and easy/recovery running. Fundamentals in running distances - for non speed/tempo work - can be broken up into 30 min segments. For most experienced runners like yourselves, these are: 0-30 min (shakeout/warmup/cooldown run), 30-60 min (easy/recovery run), 60-90 min (moderate long run, (90-120 min (long run). Each of these speeds and distances bring about different physiological changes that make us fitter and stronger. Fill in the week or month with these kinds of runs and paces, do that with consistency, and you’ll be a pretty darn good runner.
The long run is probably the one that gets the most attention, especially as we prepare for a marathon. Trust me when I tell you that a 90-120 min long run is indeed a tough, challenging workout! It is only when preparing for a marathon that we really need to go over that, as we must prepare more for that specific distance, but not that many times and not at a distance that puts us at risk for injury and disruption of training consistency. There are diminishing physiological returns by going up to and over 2.5-3 hours of running so that is why we want to be careful with runs this far. For this group that is anything over 15 or 16 miles.
As guidance for the limitations, I look at professional runners preparing for a marathon. Someone in the group just mentioned Ryan Hall, one of - if not the - best ever American marathoner, who announced his retirement after battling with health issues over the past few years. A major criticism of his training was that he was in marathon mode all year round, and never went back to more fundamental 5k/10k training - right in the middle of mile to marathon distance running. This is what Desiree Linden, 2:25 at Boston last year, does with her Hanson Distance Project team. They have a rule of no more than 3 marathons every 2 years. They value working on other stuff and taking a mental and physical break long, long runs and tempos, and higher mileage training. Now even when in preparation for a marathon “Desi” limits her long run, as she is doing with the olympic trials in a couple weeks by only running five 20 milers. She doesn’t go over 20, but does do a lot of miles in a week, in fact up to 125! So her long run is less than 20% of her week.
In fact, the more I research and talk to runners, most do a long run that amounts to between 15-20% of their weekly mileage. Current best marathoner on the planet Eliud Kipchoge, alternates 30 and 40 km runs (almost a full marathon), but he runs 200 km a week, so still 20% or less. When you consider the time it takes them for their longest, long runs it is a little over two hours. Close to, or just more, than their race time, but appropriately proportioned and supported by the other miles run during the week. In addition, that’s all they do - so plenty of time for recovery: sleep, massage, physio, and replenishing the body with sufficient food and hydration in between a variety of workouts.
Now we run much less miles in a week so naturally our long run will be a higher percentage. If you notice at the end of the schedule I calculated what the average percentage of the week the long run is. Most weeks will be more of a fundamental long run, a little less than that 30-35% overall average, and some weeks we go big (more specific), a little more than average, but ideally less than 50% of your week. You never want one very long run to totally dominate a week unless it is race week, after which you have 2-3 weeks to rest!
So I hope this explains a bit more why - in marathon training - we are doing some runs that are only 12-13 miles and not doing multiple 20+ mile runs, and I hope it will give you some guidance as for how far to run long after this training program is over. Continuing to follow exactly the specific marathon workouts, especially the long runs, we will do can be a recipe for burnout or injury.
The Great Bra Event: Ladies, support your girls! The Great Bra Event is this week! There are 3 days for you to choose from - January 28th, 29th, and 30th - for you to make an appointment with one of our Bra Fit Specialists. RSVP Today!
Yoga For Runners: Join Hillary Helt, certified yoga instructor and Fleet Feet Sacramento Fit Specialist on Feb 4th for this 2-hour fun event. Learn why yoga is the perfect compliment to running and join in a 45 min long beginner yoga class designed to meet a runner's specific needs. Learn More and Register Here.
Super Sunday Run Discount: Our friends at the Sacramento Running Association would like to provide our Boston 365 trainees a 10% Discount into the Super Sunday 5k or 10k on February 7th. This is a fantastic offer, though should not be used in place of your weekend long run. Use promo code: FFSTRAIN16SSR at registration and please make sure to let Coach Charlie know so he can make any necessary adjustments.
Facebook Page: We have set up a Boston 365 Marathon Training Facebook page exclusively for our trainees. This is a great spot to communicate with fellow trainees in the program. This is not a coaching site and our coaches are not required to participate on the page. If you have training questions, please email: firstname.lastname@example.org. Please read the page rules as well. Here is how to join: