Your running shoes are your most important piece of equipment. I have found shoes that work for me on virtually every surface while helping to keep me injury free and have worn the same brands of running shoes (Asics, New Balance) for well over 30 years. A terrific article on how to buy running shoes, and covers other aspects of footwear as well, can be found at the following link: http://www.webmd.com/fitness-exercise/how-to-buy-running-shoes-tips-to-treat-your-feet-right?page=1 , it is well worth reading.
For those who may have lost or misplaced the summer training plan I'll publish weeks 5-8 below. Keep in mind your entire program is/was based on your long run capabilities at the outset of your training. Accordingly, many of you will not be as advanced as the plan implies. Whatever your training level, strive for consistency (not speed) at this point in your training. There is a place for everybody on this team, but it is extremely important to establish a base from which you can work starting August 27, a mere 40 days away!!!!!
Week #
5 July 19 – July 25 (23 – 36 Miles)
This week we
bounce back up in mileage. Less
experienced runners should maintain the long run distance. Upperclassmen can increase the long run by a
mile or two at most. If you did not run
a race over the past week, complete your second 4 mile “fitness run check.” Try and have two days between this run and
your long run for the week. These
fitness checks are informative to me, but don’t make a big deal about it. If you are faster that is great. If not, no problem. Be sure to take your day off and hopefully
you are making some progress in the strength development program as well.
Week #
6 July 26 – August 1 (25 – 38 Miles)
If you upped
your long run last week, hold it at the same level this week. If you did not increase your long run, do so
this week by a mile, 2 at the most. Plug
in your hill workout from week 3, or substitute a low key interval workout of 3
X 1 Mile on the road or the track. Push
the pace, but don’t go all out. Don’t
worry about the times but feel the effort.
Take a 3-4 minute recovery job between the 1 mile efforts. This key interval workout will get your heart
rate up and your legs turning you over and get you out of the distance run
rut. Keep stretching, lifting and doing
your core workout. It will pay off!
Week # 7
August 2 – August 8 (27 – 40 Miles)
This week
the experienced runners and those at the higher end of the scale will have TWO
long runs, preferably on soft surfaces.
Space these runs out so your day off and a couple of easy days fall in
between them. Take it very easy on your
recovery runs this week, you will probably feel fatigued. If you are not ready for this don’t worry;
just do the one long run as you have been doing. Don’t break up a long run into two
sessions. The purpose of the long runs
is to develop cardio/pulmonary efficiency.
Week #
8 August 9 – August 15 (23-36 Miles)
This is our
second easy week after a three week buildup.
Your legs are, in all likelihood, not feeling great, but this an
opportunity to give them a chance to recover.
Stay off pavement as much as possible.
If you do feel great, take the down time anyway. It will pay off in the long run. These scheduled down weeks are crucial to
your body recovering and adapting to the workloads you have been building and
will continue to build though our season.
Training camp is just around the corner.
Maintain your long run, take two days off and spread them out. Stick with your strength and core training,
and don’t forget to stretch. All are
critical elements of our training.
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