Thursday, June 27, 2013

Rise and Shine - Motivational Video

Here's a great motivational video one of our group's runners sent me recently...


Wednesday, June 26, 2013

Marathon Training - Week 2 Recap

Nothing too exciting during Week 2, which is a good thing depending on how you look at it.

Using bicycle rides for active recovery as opposed to running "junk miles" feels good so I'm hoping that continues to pay dividends as my training progresses.  I had an unexpected rest day due to my family schedule so my overall mileage dipped a bit this week.

Overall things are going well, though, so it's just a matter of staying on course.

Total Mileage:  21 miles

Workouts:

  • One bicycle trainer workout
  • Three-mile interval run
  • Five-mile hybrid run
    • 2.25-mile Time Trial
    • 2.75-mile moderate pace
  • Five-mile maintenance run
  • Eight-mile long run

I'll add the average paces soon to keep it simple to track progress.

Sunday, June 23, 2013

Workout of the Week

I was thinking a good addition to our blog would be to add a workout each week for any of you to try.  I will try to keep things varied to avoid boredom at all costs.  I'll also do my best to provide workouts that can be done easily both indoors or outdoors.

Here is a simple, yet effective, workout anyone can try.  In addition to the time spent on each interval, take note of the recommended intensity.  Intensity is based on a scale of zero to ten, with ten being an all-out sprint you can hold more no more than 30 seconds.  The cumulative time is listed in parentheses for each step; as you can see, you are working out for a total of only 30 minutes, including warm-up and cool-down.

Warm-up:  Five-minute brisk walk / Intensity 3 (5:00)

Seven Rounds of the Following Interval-Recovery Segment:

Interval:  One-minute run / Intensity 7
Recovery:  Two-minute jog / Intensity 4

(8:00, 11:00, 14:00, 17:00, 20:00, 23:00, 26:00)

Cool-down:  Four-minute walk / Intensity 2-3 (30:00)

Another word about intensity:  USE YOUR HEAD!

Don't force yourself to hold a certain pace if your body isn't up to it.  If running at 6mph for one interval feels like a level 7 but that same speed feels too hard on the next interval, adjust accordingly.  It's better to check your ego at the door than it is to run beyond your ability and injure yourself.

Let me know if any of you have any questions!

Tuesday, June 18, 2013

Marathon Training - Week 1 Recap

Well, I'm not quite to that point yet...

Week 1 of my formal training for the Prairie Fire Marathon is in the books.  It feels good to have a finite goal in mind after being rather aimless the last several months.

I plan on modifying a training plan I used in the past from the Hanson Brothers, a pair responsible for the Hanson-Brooks Distance Project.  Their plan is solid as-is (it helped me knock 21 minutes off my PR) but I plan on substituting some indoor cycling for a couple of the short run days.

This should help me get some low-impact active recovery while still reaping endurance benefits.  Previous plans, including the Hanson plan, sometimes leave me feeling a bit too worn-down.  Taking two cycling sessions a week will knock my running down to four days, leaving one day each week for nothing but rest or, at most, stretching and mobility work.

As for training itself, nothing too noteworthy this week:

Total Mileage:  29 miles

Average Pace (Endurance Sessions):  7:56/mile

Average Pace (Speed Session): ~6:07/mile (didn't record exact intervals)

I'll enjoy this training while I can...challenging race-pace runs and longer endurance sessions are just around the corner!

Sunday, June 16, 2013

Prairie Fire Marathon Discounts

I forgot to mention a couple important pieces of info in my last post about the Prairie Fire Marathon.

If anyone is interested in participating in any of the events be sure to reach out to me directly for a discount code!

There are also two great hotels located mere yards away from the start and finish line.  Both offer discounted rates for runners, making them go-to choices for any of us that make the trip.

I'm here to help if anyone has any questions!

Thursday, June 13, 2013

Now I'm Committed...

After weeks of putting it off I finally registered for the Prairie Fire Marathon scheduled in October.  Having run the event in 2011 I originally planned to run it last year but my work schedule derailed my training to the point where I could not perform at level I preferred.

I plan on using the blog to document my training as it progresses, culminating with a race report after the event.  I have found race reports can be very useful tools for not only the runner himself, but also others to get a glimpse of the "good, bad, and ugly" of a race.  If nothing else maybe you'll learn something from my experience so you don't have to learn the hard way!

I encourage any of you to participate in the event, as well.  A half-marathon, 5K, and one-mile Fun Run are available in addition to the full marathon.  Having training partners for the same event always adds a welcome layer of accountability, at least for me.  So if anyone wishes to join me for any of the events at the race I welcome the company!

The race is in Wichita, Kansas, making it a reasonable drive.  I'll also quickly add the courses are all rather flat, making for favorable running conditions.  The event is also well-organized despite being a more modest-sized race.

Click here to go to the race's official website.

Wish me luck!

Jonas

Group Run Scheduled - June 23

Hello everyone...

Let's meet on Sunday, June 23 at 9:00am at Happy Rock Park (NE 76th Street & N Antioch Road in Gladstone) for our next run.  Plan to meet at a parking lot next to tennis courts on the east half of the park, as shown in the picture.

A great trail can be found at the park, including a one-mile loop contained in the park itself.  We can run as many loops as desired or take another route on the trail, eventually ending up on streets to the west of the park.

Here is an out-and-back route for a total of four miles:

Four Miles from Happy Rock Park

Looking forward to seeing you there!

Wednesday, June 5, 2013

1st Annual KCPD PAL 5K

The KCPD's Police Athletic League (PAL) is holding its first PAL 5K on Saturday, June 29 at 10am at the PAL Center (1801 White Avenue).

A $5 donation per runner is recommended but not required. The route will encompass the vicinity of the PAL Center and incorporate obstacles into a hybrid road and trail run.

The top three male and top three female finishers in each of the following categories will be awarded:  12 and under, 13-16, 17-29, 30-39, and 40 and older.

Click here for a registration form.  Simply print the form, fill it out, and bring it on race day.  Registration forms will also be available at check-in.