Sunday 3-7-10

1/2 Marathon Training – Sunday 9 a.m. Shelby Bottoms

By far the most important thing you can do to prepare for a 1/2 marathon is to run long distances.  You can do tons of speed work, lots of yoga, running drills, hard 3 mile runs etc… but if you never do any long runs you are going to have a disappointing 1/2 marathon experience.  (In fact, if you check the training plan, both the intermediate and advanced runners will run more than 13 miles at least once before race day.)

If there was a close second to long runs in order of importance, it would be the long steady state tempo run.  Meaning that you run for 5-10 miles at a medium hard effort (88-90% max heart rate).  This is what we are doing this week.  Take your 3 mile time trial from last week (or a recent 5k race); add 35 seconds per mile.  That is your goal pace for this week’s run.  For example, Zach ran 20:49 last week for 3 miles.  That equates to about 6:56 per mile.  So this week he will run about 7:30 pace.

So determine your pace, and after a 1-2 mile warm-up, you will run 4,5,or 6 miles at this pace, and end with a 1-2 mile cool down.  Side note: I understand that the greenway does not simulate the 1/2 marathon course very well, but we do these runs at Shelby because every quarter mile is marked on the path, and it’s easy to keep a nice steady effort level.

The best water stop ever…

East Nasty and Fleet Feet are going to be responsible for the 12 mile water stop for the Tom King 1/2 marathon on March 12 ..er.. I mean March 13th.  Thanks to the Jones Brothers, this could be the best water stop in the history of mankind.   The water stop is located on Davidson under the Interstate, and the lead runners should be getting there at about 9:30.

More details coming this week…right now all you need to know is:  1) if you are running Tom King, wear your East Nasty gear and prepare to be overwhelmed or 2) be at the water stop  if you are not running and help support the Nasties!

See you on Sunday!

Mark

3 Responses to Sunday 3-7-10

  1. drew says:

    march 13 not 12. you should know this. you’re getting married on the same day.

  2. drew says:

    …and will you really be at the run the morning after you get married? Brother jones be my witness, if you are there i’m gonna kick you in your crotch. i’m gonna be out really late celebrating your wedding so someone else will have to tell me if you were there.

  3. Andy says:

    Any fellow Nasty NOT running Don King willing to lend me an East Nasty logo’d item of clothing that isn’t a sweatshirt can receive a free pint of frothing brown liquid at 3CB on Wednesday in trade.

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