THURSDAY the 4th of March 2010

-7*C and a bit of a breeze out of the South West (not bad).

A tough run this morning. Tough to get out of bed. Tough to start. Tough to keep the legs churning.

Some days are better than others.


Spring is very close. Are you thinking of a 1/2? Eh? Ya? All right!

The Manitoba Marathon is June 20th, 2010; the 32nd anniversary. For a 1/2 Marathon a minimum of 10 weeks is needed for training. That means a start date on the training would be around the week of March 28th. A March 29th start would give you an extra week to spare (in case you have to back off a bit for a sore muscle, knee, ankle, foot, you name it) and so you'd wrap up around the 12th of June. A 10 week training of running 3 times per week (Tuesday, Thursday and Sat. or Sun.) Tuesdays would be speed work. Thursday - tempo runs and the week-end would be long runs.

Speed Work: Varying sessions of 3 sets of 400m, 3 sets of 800m, 3 sets of 1600m. So, if you were doing the 3 sets of 400m on March 29th. It would be something like this: a 10 minute warm up (a mile). Then for 400m (1300 feet or a 1/4 of a mile, maybe 3 hydro poles) run as hard as you can. Then a 2 minute rest (walk) before repeating at the next 3 hydro poles. Makes the legs scream like hell as they build up with lactic acid.

Tempo Run: A moderate distance (not long) but at a quicker pace than your normal. A hard run. A run that pushes you. A "no talking or visiting" run.

Long Run: Week-end stuff. Whenever you can schedule it in. Longer runs that build up to 10 miles. Run at your normal pace. Building up endurance. A water bottle run. A talking and visiting with your partner run.

And that's it!! Repetition. Logging miles. A measly 10 weeks and then you are well prepared to enjoy the big day in Winnipeg on June 20th, 2010. Along with thousands of other runners. Many others from the Valley.

There are many many different training methods right? Some 16 weeks long. Some 4 or 5 days per week of running. All different kinds of training. I like the above as it is only 3 days per week. After 10 weeks of it, it becomes enough.

There are days that are hard. Like today for me for instance. That's when you have to reach down and draw on something. Something that will drive you. Something that will get you out of bed. This morning, while lying in bed, I recalled some mornings when it was much much colder and windy. I told myself that it was only -7*C and that is what made me swing my legs over the side of the bed this morning.

There is still lots of time to prepare for a 1/2. But, keep in mind that it is not just a week-end thing that you can just go and run it. You might get a away with it without preparing but it would have some serious payback stuff like in a very very sore and hurting body (all over). And a long recovery period with a high risk of big time injuries (especially if your an old bugger like me). So, don't do it!

Mark the 28th of March down in your dayplanner, blackberry, calander, whatever and prepare yourself.



Keep give'n'er,
gk

there are rewards to doing a 1/2. Running 13.1 miles is an achievment. A great high in crossing the finish line. A feel good high. A healthy high. A family high.