Thursday, October 14, 2010

A Slight Change in Plan

Looks flat, it's not.

I'm running on a pirated version of the Runner's World 'Break 4:30' marathon training plan. Thanks to a local area fellow runner and blogger not named Adam or Lauren. The plans I have used in the past have really only included changes in distance as the M date approaches. This plan ups the distance but also incorporates hill work, Yassos, and a variety of speeds --all in a 4 run per week 16 week program that will spit me out on the starting line of the PF Chang's Rock n Roll AZ on Jan 16, 2011. I have my doubts about a sub 4:30, but dumber stranger things have happened. So far, the training is going well.

I'm in week #4 and I had 4 miles of hills scheduled this morning. Got 'er done. The plan asks me to find the hilliest course possible and try to maintain even pace on the ups as well as the downs. Not so even on the paces. I kept a fairly even sub 10 on the ups, and was much faster on the downs, and slowed as the miles progressed.

When I stopped at the crest of the final hill to photo journal for this blog, I tripped the stop button on my 305 and ended up not recording the final .21 of my route. I hate when that happens. Trust me, I finished the run and am not still up there.

The course of choice is the famous Curry Hills section of town over by ASU. Lauren, Adam, and I trampled this earth a few months back and the memories were fresh. The distance is nearly perfect for hill repeats and there is a park with water and bathrooms at one end of the route. And plenty of other runners and Ironman trainees out there for inspiration.

The hill rises from 1160 to almost 1275 feet in about a 1/4 mile, and back down again in a short .78 miles total. Then the idea is to turn around at the stop light and go back over. I did this twice for a three mile run, took a little walk break and then went up a bit past the top and back to the beginning for four total. This is a good workout and awakened a cardio-vascular me that I wasn't sure existed. Nearly barfed. Much different than the flat canals and neighborhood routes that have been my norm.

Looking South toward Tempe


I have hills once per week for the next 6 weeks then I start doing Yasso 800's instead of hills. This plan is cool and the variety is motivating.

Tonight I go to the Runners Den for a Good Form running class. They will video me twice and offer suggestions for improving my stride, cadence, and overall running form. Look for a blog post in the next couple of days.

8 comments:

Andrew Opala said...

cool - post the video - I know many of us would like to criticize your running style too

RunningLaur said...

If you're doing this 1/week let me know and I'll try to make my way over there - it's my neck of the woods overall!

Jamoosh said...

Hills are good for the soul. Um, trust me on that.

GeorgiaSnail said...

When I lived in beautiful coastal Georgia, I used to tell people how much I loved running hills...Then I moved to Atlanta....Now, not so much!

Johann said...

Hills are the best. They really make you strong. Have a good weekend!

Luke said...

sounds like a good training plan. Look forward to reading your critique on being critiqued.

Her Name is Rio said...

They say the hills make you stronger(, faster, harder). If anything, they make you feel you worked hard!

Adam said...

What program are you using that offers such wiz-bang graphics? I'm still using shitty garmin software. Bleh