REVIEW - HM Training Phase II: Strength Work

# of Runs Scheduled: 12 purpose runs + 6 optional runs (3 weeks X 4 runs per week + 2 optional runs per week)

Scheduled Mileage (Achieved Mileage):

*Note: This applies to 6 runs and excludes both hill and tempo workouts, which are not completed according to mileage.

Week #9 = 31 km (11.5 km + 19.5 km) + optional 13 km (6.5 km x 2)

(32 km (12 km + 20 km) + 0 optional runs)

Week #10 = 27.5 km (11.5 km + 16 km) + optional 13 km (6.5 km x 2)

(15 km (5 km + 10 km race) + 1 x 6.5 km optional run)

Week #11 = 27.5 km + optional 13 km (6.5 km x 2)

(27.5 km (11.5 km + 16 km) + 1 x 2.7 km optional run)

TOTAL = 86 km + 39 km (optional)

(74.5 km + 9.2 km (optional))

I ran 4 out of 6 of these runs as scheduled, decreased mileage for one of them, and changed one to a 10 km race.

TEMPO WORKOUT

Week #9 - tempo for 40/40 minutes (check)

Week #10 - tempo for 16/40 minutes

Week #11 - tempo for 30/40 minutes

HILL WORKOUT

Week #9 - 6 + 2 walked repeats / 8 repeats scheduled

Week #10 - 10 repeats / 10 repeats scheduled (check)

Week #11 - 8 repeats / 12 repeats scheduled

Observations:

1. Tempo workouts - I attempted all them. I am disappointed because I would have liked to have seen #1 @6:40, #2 @6:30 and #3 @6:20. It just wasn't in the cards for me during this round of training so I will have to wait until the next round of HM training to try it again.

2. If I were to claim my 10 km race in Ingersoll as a @6:30 tempo, then I did achieve #1 and #2 from above; just not #3 this past week. Semantics!

3. Hill workouts - I attempted all of them. I am more pleased with the 8 solid repeats I did this past week when I was scheduled for 12 than I am of the other two workouts. I know the quality was there. My workout with 10/10 repeats could be claimed as *perfect* but I didn't run the day before so I had an advantage of being rested.

4. I would have liked to have attempted more optional runs, but I really needed the extra rest. I am curious to see during the next round of HM training if I feel "less" tired and can attempt more of these runs as a result of improved fitness.

5. I ran 2 out of the 3 long slow distances. Both my 20 km and my 16 km were strong. :) Once again, I think the "5 km out of 16 km" run is an indication that inserting another recovery week (after Week #8 when Road Work ends and before Strength Work begins) would be ideal.

Half Marathon Training Continues! Phase II: Strength Work

"How to Run a Personal Record: Cover the Ground in Front of You Faster Than Ever Before," by Dave Kuehls, pg. 13-15.

Strength Work exists as a middleman in the training process. It is transitional in nature - getting the runner from Road Work to Track Work - but vital to the overall training plan.

What is it?

Strength Work includes hill climbs and tempo runs.

What does it do for you?

Strength Work gives you strength - in your legs, arms and overall cardiovascular system - strength you will need to "keep the pace" during your race. Strength Work is also a bridge between Road Work and Track Work. By that I mean Strength Work prepares the body (coming from a lot of long, slow runs) for the exertion of track work. Without Strength Work, the abrupt shift from slow to fast could cause an injury that would end the training program.

What workouts does it include?

Several climbs up a gradual hill and tempo runs of 20-40 minutes.

How do I do it?

For hills, start at the bottom of the hill and run up it at a brisk, but controlled pace. For 5Ks and 10Ks, you will do 4-6 repeats. For the half and full marathons, you will do 6-8.

For tempos runs, find a flat stretch of trail of road and run steadily at a pace that 'comfortably close' to PR pace for the distance that you are training for. For 5Ks and 10Ks you will run for 20 minutes. For half and full marathons, you will run for 40 minutes.

What mental approach should I take to Strength Work?

Strength Work is when you really start to focus on effort in your training. You'll need to prepare yourself before each run for the effort and also keep steady during your runs.

What distances for Strength Work should I expect?

Hill Work will amount to a mile or two in total distance; tempo runs of 40 minutes during half and full marathon training can cover four to five miles (6.4 - 8 km).