Sunday, March 11: To Centennial Park

1/2 Marathon Training

Important!  Location Change!

Where: Centennial Park!  We meet in the parking area half-way between West End Ave and the Parthenon.

When:  9 a.m.  (We may move up to 8 a.m. soon, but not this week.)

What: Time on your feet.  Just an easy, conversational distance run on the 1/2 marathon course.

Novice: about 10 miles easy

Intermediate: about 11 miles easy

Advanced: 14 miles easy

Note: you need to either know the half-marathon course, or print off a map.  Here is where you can download a map.  You may want to have the map beside you as you read on…

Course:  We are going to run the first 8 miles of the course.  Then, instead of turning right on music row, we will continue on Wedgewood, cross 21st, and turn right on Natchez Trace.  We’ll pass the Vanderbilt track and football stadium on our way back to Centennial Park.  The extra mileage for the intermediate and advanced groups will come from laps of Centennial Park.  The advanced group will do two one-mile laps before the course, and two after.  The intermediate will do one lap before the course run.

No brunch this week, but use this as an opportunity to revisit pancake pantry, or, if you are coming back to the East Side, try  Marche or Sky Blue Cafe – my two brunch-time favorites.

Speaking of eating…

Over the last couple of weeks, I have brought protein recovery drinks out to the long runs.  Why? Because, for some reason, you body readily accepts and processes calories within 30-60 minutes of a workout.  After that, your body starts to slow down the recovery process.  It has also been found that protein and carbs (in a 1g of protein per 4g of carbohydrate mixture) helps even more than just one or the other.   With these longer runs, it is essential that you do everything you can to aid your recovery.  Please consume the cough syrup recovery drink that I bring, or bring something yourself!  (If is topic interests you, here is a great article (Update 3/10 – link fixed…sorry, but this article is definitely worth reading!) from Outside magazine from a long time ago that highlights research by Ed Burke.  The guy who invented Endurox.)

Also, as we complete these longer runs we need to practice taking in calories during the run. As a general rule, if your race is going to be under 90 minutes, calories are not really necessary  In fact, I would recommend against them because they may upset your stomach.  But after 90 minutes, calories are essential to prevent a major bonk.   From now on, we’ll have gatorade out on the course, and for a couple of weeks we’ll have some gatorade gu-type things.   Now is the time (during training) to check out different flavors / types of gels to see what you like, ecause most of us will be out on the course for longer than 90 minutes and you don’t want to be trying something new on race day.   Head over to Fleet Feet or NRC and check out their selection / suggestions or gels, blocks and various other ways to quickly get calories…

See you on Sunday.

Mark

About these ads

7 Responses to Sunday, March 11: To Centennial Park

  1. Edwina says:

    Definitely believe that which you said. Your favorite reason appeared to be on the net the simplest
    thing to be aware of. I say to you, I certainly
    get irked while people think about worries that they plainly do not know about.
    You managed to hit the nail upon the top and also defined out the whole
    thing without having side-effects , people can take a signal.
    Will likely be back to get more. Thanks

  2. Deanne says:

    You really make it seem so easy with your presentation but I
    find this matter to be actually something that I think I would never understand.
    It seems too complicated and very broad for me.
    I am looking forward for your next post, I’ll try to get the hang of it!

  3. Love Quote says:

    After I initially left a comment I appear to
    have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I
    receive 4 emails with the exact same comment. There has
    to be a means you can remove me from that service?
    Thanks!

  4. bird says:

    Right away I am going to do my breakfast, once
    having my breakfast coming over again to read more news.

  5. brainy quote says:

    With havin so much content do you ever run into any problems of plagorism or copyright
    violation? My site has a lot of exclusive content I’ve either written myself or
    outsourced but it appears a lot of it is popping it up all over the web without my
    authorization. Do you know any solutions to help stop content from
    being stolen? I’d genuinely appreciate it.

  6. twins says:

    Howdy! I could have sworn I’ve been to this website before but after
    checking through some of the post I realized it’s new to me.
    Anyways, I’m definitely delighted I found it and I’ll be bookmarking and checking back frequently!

  7. I needed to thank you for this good read!! I certainly
    enjoyed every bit of it. I’ve got you bookmarked to check out new things you post…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 5,501 other followers

%d bloggers like this: