March 21 - 27

Workout Time and Location

  • Wednesday, March 23rd @ 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 Workout: To be announced later this week - per Charlie.
  • Saturday, March 26th @ 7:00 am - Sunrise location  (workout directions)
    • Meet at our Sunrise location for the longest run of the training plan. 
    • Stay for a post-workout, pre-Easter potluck. Let's celebrate all that you have acheived thus far! 

Note From Coach Charlie

This week is going to entail a race specific speed workout and long run. Wednesday’s intervals will be time based intervals for 1 hour total (12 min run and 3 min recover - 4 times). Saturday will be our longest, long run of 20 miles. There is always much debate about how far to go. Those who say a very long run is best say so because why not get as close to the race distance as possible to know you can do it? Critics of this approach say that doing too much in training is counter-productive because you can risk injury by pushing it too far, there are diminishing returns physiologically beyond a certain point, and that for the actual race day you will be rested and with great crowd support to carry you to a performance greater than what you had trained for. By now most of you know where I stand on this position.

These two workouts are meant to put the final touches on our training before a 3 week taper that includes decreasing miles but also maintaining some intensity to keep us sharpened and ready for the race. Now that is assuming all is well. If not, the race is April 18 not March 23 or March 26 so scale back or skip it if necessary. Most likely if we’re hurting now it is because we’ve pushed it pretty good up to this point and the body needs some recovery. So instead of a 3 week taper it might be 4 weeks. That’s fine, the goal is to get to the line healthy!

Pace on recovery runs will be critical too in the next few weeks. If we want to get the most out of our quality speed and long run workouts (and mid long run) then we need to slow down even more so than before. Now is when we want the body to react with the best it can gives us for race time. So a bigger difference in effort day to day (hard on hard days, and easy on easy days) will provide that kind of supercompensation, training adaptation.

In addition, a snack of 1 gram of carbohydrate per KG of body weight and 10g or more of protein immediately after Wednesday/Saturday workouts will help with recovery process in these final couple weeks. I’m 65 KG so for example after my early workout today I had 2 scoops of GU drink powder in 16 oz (26g carb), a Power Bar protein bar (24g carb, 12g protein) and a kiwi and orange (10g & 11g respectively) for 71g carbs and 12g protein total. In the 1-2 hours after that, I had 1 egg, half a bagel with light cream cheese spread, 1 cup non-fat yogurt - a light breakfast meal of ~310 calories, 8g fat, 19g protein, 41g carbs (23-24-53% fat-protein-carb %s). Some but not a lot of fat, a good amount of protein, and lots of carbs for fuel. And of course, lots of good sleep and maybe treat yourself to some massage too!

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. http://files.www.fleetfeetsacramento.com/Adidas.gif

Yoga For Runners: Join Hillary Helt, certified yoga instructor and Fleet Feet Sacramento Fit Specialist on March 23rd for this fun and informative 2-hour 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.


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