Asynchrony Runners Blog

Friday, September 29, 2006

On the road to Vegas

Here we are again, back in training for the Las Vegas 1/2. I'm using Hal Higdon's intermediate 1/2 marathon training schedule...the same one used for the Lewis & Clark.

This week so far I had a 4 miler on Tues, Wed and Thurs. A quick workout at the YMCA this morning then the schedule calls for a six miler on Sunday. If anyone's interested, we'll be out at the katie trail at 7:00am Sunday morning ready to run :) The one thing that I didn't follow last time was the interval training. The idea is that if you want to run faster in a race, you need to run faster in training. Intervals are supposed to get you there. As Hal says:

If you want to run at a fast pace, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs. An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K.

Now, the only thing I need to do is figure out what my 5K and 10K pace is :P

Friday, September 22, 2006

Lewis and Clark 1/2 Marathon

Mark and I had a nice run over the weekend out in St. Charles. Mark (2:06) had a much nicer run than me (2:17)...I had a cramp around mile 8 and had to slow down for a bit, but at last finished the race.

It seems like only a week has passed and we're now already back in training for the Las Vegas 1/2 Marathon coming up in December. Several Asynchronites are going out for the run and it should be an amazing event...the most Elvis' in a race in the country :)

This week, I decided that to run faster in December, I have to weigh less. No big suprise when you consider the physics of the situation. Anyway, I've handed my bag of delicious chocolate chip cookies out and am currently snacking on raw almonds. oh, yum! In an effort to actually track the effort this time, I got out my trusty iQue 2600 (Palm OS) and fired up my Diet & Exercise Tracker.

I'll let you know how it goes. I'm looking to shed 15 prior to the race. So that's 11 weeks, 1.35 lbs a week. Hey, I should be able to do that! I'll update the blog with status along the way to try to keep my motivation up. I don't need to share the actual starting and ending weight, but I'll post progress along the way, let's say as a % of goal weight. That's always a good way to do it.

And lastly, I'm thinking we might need some Asynch running shirts for the race, may be like our unbelievably nice softball shirts, but made for running. I'll check into it and let you know what I come up with.