Monday, February 27, 2017
Training On Ramp
by Scott Campbell
We enter right into the beginning of Week 4 in training for the Encinitas Half Marathon. The first 3 weeks have been pretty intense for The Runner's Journey. I had to pick a 9 week training schedule due to procrastinating and work. Here is the training schedule.
It is starting to have it's affects now in Week 4. I am sore all over however when I run I can feel the results of the off season strength training that I did with weights. The strategy has been the first 2 weeks I ran only on the treadmill. I call it the shakeout weeks where I see if I am injury free . Then I start taking it outside. Here in Southern California the winters are mild and for me that means running. I know some of you might be snowed in right now and can't run but that is how it is here in the summer. It's too hot unless one trains early morning or in the evenings. .
So far the runs have been in the San Pasqual Valley. I love running there and have learned that there are more trails out there. This last weekend I ran coming into the valley from the west side . It is an excellent place to run with a broad well graded trail for the first couple of miles.
I could run on trails every time if I could. When I am out in nature running it is the best .
It is now week 6 and I am in what I like to call the hell week of this particular trainig schedule. My take aways are :
- weight training equals better running
- sticking to the training schedule increases chances of PR
- running is fun
When I am running I have begun t push myself and turn almost every training run into a speed workout a some point in the run. I have found that doing this has increased my speed and stamina. I also have completely come off the treadmill and all my running is outside . I prefer that. I havent't been blogging a lot because I am training an dwant to break that 2:10 pace for a half marathon.
Here are some highlights from last Sunday's LSD ( Long Slow Distance ) run. Enjoy
Chelsea King Memorial
It was 7 years ago exactly since she was killed by that monster . You can read about it here
I am a spiritual person so I offered her spirit, if it was there my hand and I told her lets finish your run together. I ran the rest of my run in her honor.
Happy Running to You All !
Thursday, January 19, 2017
How To PR Your Next Race
by Scott Campbell
So you want to make a personal record in your next race, how do you do it? I have asked myself that question many times and have even implemented many of srategities but I still have yet to beat my best time in a half marathon. This time around when I run the Encinitas Half Marathon I am going to PR. Here are some some things I am going to do and you can too.
The Goal Sub 2 Hours
Methods to Achieve it
Run More Miles
Yes that is a must. There is no way around it . The success of you finishing the half marathon is based on your aerobic capacity . The only tried and true method of doing that is running more period. Once you have established a longer running week then you can supplement some of that aerobic activity for different types of cardio work like stair climber, the elliptical or any other type of cross training. The goal is to get your heart rate up over 120 each session.
Add Strides to Your Runs
Add some strides to some of your runs. What are strides in running?
Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race.
I find them very useful and will incorporate them into almost all my runs.
Yes I had to add that one in there. It is not every one's favorite but it will add to your strength and speed.
Push Your Lactose Threshold Pace
What is that? It is the time it takes for your blood to remove the lactic acid in your muscles.It is that pace where you can comfortably run at. You need to push that boundary.
Tempo training is best for this as it gets your body used to operating at that level and practice improves that ability.
Work on Your Race Pace
Get your pace dialed in. Figure out what you will need to run at to beat your PR and work towards running at that pace as long as possible.
My favorite. After getting cleared from your doctor if you are over 50 then you must incorporate strength training into your workout regimen. I like weights but any kind of resistance training will work. You don't have to be an Arnold Swartzenegger you just have to build strength in proportion to yourself.
Study the Course
Get to know where you will be running so you can use that knowledge to better your plan to PR. Go there and run parts of it if possible. Ride it on a bike or car. Look for the hills and places that you know will bog down your pace and work on those weaknesses.
This is my own. I recommend this for anyone. It not only improves your running . It just about improves everything else in your life which indirectly improves your running.