More advanced Training plans

I've put together a more advanced training plan as many of you have requested it having used it before and posted it on the site for those that are game for a more challenging plan. I've used it for a few years now and it's been pretty successful. I however don't recommend it for beginners or those who might be prone to injuries. It's pretty intensive but we could adjust it to fit most.

I built one for Boston and one for Vancouver / Eugene. It can be adjusted for any race obviously.

To me the emphasis is on building strength with 2 hard workouts a week, both of which are fairly long. Not overally fast but there is a fair amount of volume involved. The long runs are also on the longer side with most staying up over 17 miles with the longest being 23.

If you are interested but have doubts I would just keep with the regular plans that are posted, they have server many over the years well. If you have nay questions about these plans please let me know.

Well most of you are on hills for the next few weeks so that's is a sign that the serious stuff is coming down the road for you marathoners. More quality and more volume, you just gotta love it. All of which will pay off.  It might be wise to invest in one of those inexpensive heads lamps that you see everyone wearing since the hills are pretty dark this time of year. Just remember to turn it off when you’re talking to someone. Kind of hurts the eyes.

Let's make sure that you are consistent with these workouts so that you can maximize the benefits of them. Doing them every now and then isn't going to get the job done and I would argue that you are setting yourself up for injury by doing them inconsistently.

Those of you who are running tempo and strides I would put a little more effort into the strides as that will help your transition into hills, which will begin soon.

In the next few weeks there will many races coming up that I think would be a great addition to your training, so I might plan for a few of them, think of them as workouts which are made a bit more fun since they are with a lot of others.  If you miss a long run here and there I wouldn’t worry too much but you might consider getting them in on another day of that week.

Many of you have been able to meet our new Coach Regina.  For you reading pleasure I put her bio on the site. Check it out and you’ll see she has a very impressive background and I’m excited to be able to work with her. I feel that this will really help the group, as it’s always great for me to have someone to bounce ideas off of.  Please make a point of introducing yourself.

Weekend results, Mid week

Ok we had another great weekend of racing with people at the Nookachamps Half and down at Arizona Rock n Roll. I had hoped to venture north to Nookachamps but ended up having car troubles that morning was lucky to make it to Greenlake. I’m sure if the weather had been cooperative in December that most would have run even faster. Even so great job everyone.

The mid-week workouts are posted with many moving to hills as a lot of the earlier spring events are going to be here quick. For those that are thinking, “hey I’m running Eugene and that’s not until May, I’ve got lots of time” sorry your time is running short. Since we pretty much use a 3-4 week taper you can pretty much write that off as training and it’s almost February so you pretty much have about 2 and a half months of training, so time to get going if you are looking for marathon running greatness this spring.

For those that want a more challenging schedule I’m working on that today and should have it up by tomorrow. Those that are I’ll talk to you tonight/tomorrow about it.

I’ve finally moved the t-shirts back to my car, so if you need one let me know, I have plenty left.


P.F. Chang's Rock 'n' Roll Arizona

Amy Roe 3:54:40


Nookachamps 1/2 Marathon

Jason Epstein M 32 1.29.17

DiDi Martiniello F 27 1.31.37

Jeff Bell M 38 1.33.23

Larry Parker M 53 1.34.19

Neil Morton M 42 1.34.19

Daniel Mendes M 49 1.34.50

Sub Bhattacharya M 30 1.35.04

Josh Romoff M 48 1.41.36

Robert Schraeger M 41 1.45.58

Rene Crickenberger F 27 1.46.44

Michelle Taylor F 39 1.49.42

Anand Vijayakumar M 30 1.51.00

Paul Thorndike M 66

Margaret Diddams F 47

Jim Cade 1:53:24

Lisa Wood F 35 1.55.01

Adarsh Rema M 31 1.56.18

Mid Week, Disney Results

I'm back from a nice trip to warm sunny Florida.  While there I went to the finish of the Disney Marathon where I saw several members completing their second leg of the Goofy's Challenge, I spoke to several and all seemed to come away from it just fine.  It was great to see them finish up so strong, especially considering the temps were on the warm side although both days started out pretty cool.

Tonight we will reattempt last weeks workout, now that things have dried out a bit we should be able to get in a good one with even fairly mild temps.Those of you who run on the eastside I'll cook up a workout for you tomorrow night.

I know many of you are running this weekend in Skagit at the nookachamps half marathon. If you're doing this as more or less as a workout I would suggest that you do the workout tonight, if you're planning to try and get a great time I might consider running a bit easier.

Disney Results For Group Members:
2008 Goofy's Challange (in no particular order, the half is listed first followed by the marathon)

PETERMAN, CAROL 43 F 2:09:56 2:08:39 4:26:46 4:24:07
PETERMAN, DAVID 46 M 2:09:56 2:08:38 4:26:46 4:24:08
MASON, DANA 40 F 1:59:34 1:57:40 4:00:15 3:57:35
MOORE, GLEN 60 M 2:06:30 2:05:17 4:33:37 4:30:00
CHAVEZ, MS. BERT 39 F 2:06:30 2:05:17 4:33:37 4:30:00
ZITEK, KYLE 36 M 1:59:34 1:57:38 4:41:18 4:38:38
FRANK, MELISSA 34 F 2:26:36 2:23:05 4:15:12 4:13:55
BACCUS, TIMOTHY 37 M 1:58:04 1:56:10 4:06:27 4:03:48
ANDERSON, HEIDI 31 F 2:28:52 2:25:21 6:16:06 6:11:02
HENRY, BILL 65 M 2:28:52 2:25:20 6:16:06 6:11:02
SOONG, WILSON 35 M 1:57:41 1:55:46 4:10:09 4:07:29
HUFF, RICHARD 38 M 2:25:02 2:21:31 6:02:01 5:58:58

2008 Disney Marathon
CAWARING Rachele  5:26:55      5:31:58

2008 Disney Half
BETHANY RENTZ   2:42:29      2:55:4

Happy New Year!!

Happy New Year!! Thanks to all that were out at the Reso Run on the first, especially those that helped, it was much appreciated and am sure that made it a better event. Considering the weather it ended up being one of the larger ones people wise ones in the years that it has been around.

Tonight is the first mid week workout of the year, also time for the good ole pace run or time trial if you prefer. I would encourage you to get this in and set the year off to good start, you know set the tone for some great training and racing ahead. If you haven't been training like you should due to weather or other issues then still try to get it in, hey you're rested. It's important to get a good read of your fitness as you head into the year, so I always figure that you can only get better.

This week we have a bunch of group members heading down to Florida to participate in Goofy's challenge at Disney. You run the half on Saturday and the marathon on Sunday. Pretty tough challenge ahead for those peeps I feel. There are others just running one of the races. Good luck to all.  I'll be down there as well, but you won't find me running the events, I'll be in meetings and such. Those running at Disney will just run miles at race pace tonight.

Regina will be running the show on Saturday so it will be business as usual, just won't have me around to push around.

Next week is the Nookchamps half Marathon(4 mi and 10k) in Skagit, a very nice low key race that also work s as a god place for a long run.  We usuaully get many people who go up to it and run  and the nice thisg is that it doesn't start until 10:00 I believe so you can actually sleep in a bit and still make it to the race.

Ok so lest'd hit th enew year running as they say