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30 Post Race Training Note

March 30, 2013March 20, 2016

Hello Ex-beginner Runners,
How do I say thank you? This running season has been so much fun. You are a great group of women. You all made me proud with your recent races. The Reading race was a joy. I almost didn’t notice the icy rain watching Karen run with a big smile on her face. Tess made us all proud in Hastings - shoot, she’s even famous for it (she begrudgingly agreed to keep running with us). We may be stopping from time to time as she signs autographs, but I don’t mind, how about you??? And Bratislava, well, what can I say? It was an amazing weekend with an endless list of bucket list items ticked, goals reached, challenges hurdled, and plain ol’ fun. So congratulations to each of you! But what comes next?????
Ladies, truthfully, I’m not great at this transition business. I’m serious. I can train beginner runners, I can train experienced runners but I’ve never figured out how to help runners comfortably bridge that gap. It’s hard to leave the nest! I’ve tried all kinds of things, but it seems impossible to create the same environment in other running groups. I’ll give you some things to think about, but please ask around to your runner friends. They may have better advice than I do about how to move to a more self-directed running program.
In my opinion, the first thing you need to do is set your next goal. With the beginner group, our goal (the half-marathon) is determined before we start the training. As the months went by, the goal became clearer and it provided a focus for us. We knew how to train because we knew where we were headed. Now that race is behind you, so what’s your next goal? Do you want to:
maintain fitness
go for a faster half-marathon time
shoot for a full marathon
try shorter races
hang up those running shoes and retire from the sport

Let’s think about those goals......

Maintaining fitness - in my opinion, this goal rarely works to motivate people long-term. It’s too vague. When life gets busy or the weather isn’t good, we start to skip training runs. However, it’s can be a wonderful goal for shorter stretches of time (say - the summer). If you are in “maintenance mode”, most experts would suggest you run three times a week. Two of those runs would be 45-60 minutes and one run would be a slightly shorter. If you want to get faster, make the short run a tempo work-out. A tempo run isn’t complicated. If you were doing a 30-35 minute tempo run, you would jog for 5 minutes to get warm, then pick up your pace for 20-25 minutes, then drop back to a comfortable pace for the last 5 minutes. During the “tempo” bit, you shouldn’t be able to carry on a conversation. You might could answer yes/no questions, but that would be about it. Tempo work is also great for weight management. It burns a lot of calories quickly. Hill running provides similar benefits. On Thursday, 25 April, I’ll route us up to Hampstead for a hill running lesson. The M/W/F groups run hills every Friday. Feel free to join them but before you do, read the last paragraph in this note.

A faster half-marathon (in the fall) - If this is your goal, I would recommend giving your body a break for a couple of months. I would follow the “maintenance mode” suggestions above for the month of April (two 45-60 minute runs and one 30-35 minute run each week). For the month of May, I would recommend one 60 minute run, one 45-60 minute run with some hills and one 35 minute tempo run. Beginning the first week of June, start thinking in terms of mileage instead of running time. Begin doing one long run each week (schedule is below), one run with hills, and one tempo run.
Long runs (in miles):
June 6 7 8 7 + 5 mile tempo run + 5 mile hill run
July 8 8 9 6 + 5 mile tempo run + 5 mile hill run
Aug 8 9 10 6 + 6 mile tempo run + 5 mile hill run
Sept 8 10 6 11 + 6 mile tempo run + 5 mile hill run
This is just a guideline schedule. The precise mileage would depend on the date of your race, but this gives you an idea of how it could work. Basically the long run builds then every few weeks, you take a break and cut back mileage.

A faster half-marathon (in the spring) - If this is your goal, I would recommend following the maintenance program through the summer (two 45-60 minute runs and one 30-35 minute run each week). Beginning in August, increase the short run from 30-35 minutes to 35-45 minutes and begin incorporating some hill running if you haven’t already done that. In September, start thinking in terms of mileage instead of running time. Begin doing one long run each week (schedule is below), one run with hills, and one tempo run.

Long runs (in miles):
Sept 5-6 6 7 5-6 + 4 mile tempo run + 4 mile hill run
Oct 6 7 6 6 + 5 mile tempo run + 4 mile hill run
Nov 7 7 8 6 + 5 mile tempo run + 5 mile hill run
Dec 8 8 9 6 + 6 mile tempo run + 5 mile hill run
Jan 9 9 10 6 + 6 mile tempo run + 5-6 mile hill run
Feb 8 10 6 11 + 6 mile tempo run + 5-6 mile hill run

This is just a guideline schedule. The precise mileage (and dates of long runs - this schedule just assumes 4 weeks each month) would depend on the date of your race, but this gives you an idea of how it could work. Basically the long run builds then every few weeks, you take a break and cut back mileage.

Going for a full-marathon - If you’re interested in doing a full marathon, start researching programs/races/training/etc. I can help you find a good race and you are welcome to follow the marathon training program on our website. Because I’m leaving, you might want to also look through other trainer’s programs to find one that feels right for you. Runners World has links to dozens of different programs, there are heaps on programs online, and there are countless books about marathon training. Also in the MWF groups, there are a lot of runners with marathon experience. They will happily share with you the program(s) they followed.

Shorter races - 10ks are the answer for most runners. Here’s the deal - you are fit enough right now to run a 10k race on a moment’s notice. If you’re not sure what you want to do next, sign up for a 10k in the summer and maybe another one in September. There is a series of 10k races in Regents Park (the first Sunday of each month) - the link to register is: www.regentsparkraces.org There are 10k races all over the world on almost any weekend. Check the Runners World website for events in your area (or just google it - there will be a lot of options no matter where you are). If you learn to run hills in late April and May, then you’ll be able to tackle any route.

Retiring from Running - Don’t do it!!! You’ve come too far to stop now.

OK, let’s chat a bit about which group(s) to run with. This is a tricky one. The MWF runners are divided into 4 groups - The Speedsters, The Fast Group, Mid-level I and Mid-level II. The pace depends on what type of run they are doing. These are approximate paces for the long run for each group:
Speedsters - sub 10:00
Fast Group - about 10:00
Mid-level I - about 11:00
Mid-level II - about 12:00
From now until summer (particularly after the April marathons), the groups often mix and run together. It’s fun, it’s laid-back, it’s not competitive at all. Usually after the summer, the groups begin more focused training and the paces fall into the ranges above. It’s hard to say what will happen in the fall, but I’m hoping things will continue in this format (or something similar).
I would recommend staying together as a group and running Tues/Thurs until the end of April then transition to MWF in May and June. Most of the group is away or not running on a regular schedule for the first two weeks of April anyway. We’ll do our hill practice/lesson on Thursday, 25 April, and then you’re ready to make a move (if you want). I know it’s hard to leave your group, but it’ll be easier now than waiting until the fall. If you don’t want to move over by yourself, agree with some of your fellow runners to do it together. Just try it. If you don’t like the pace/format, then you can always go back to your group. If you went to Bratislava, you know a lot of the MWF runners. If you didn’t go on the trip, no worries - they are nice ladies. They want to meet you! It will feel natural to join them for some runs. This time of year the routes are fun and no one is pushing too hard so it’s a great time to join them. I’ll continue to run on Thursdays with whoever stays in that group until I leave (mid-May). I also run with the MWF groups so that’s one familiar face for you!
The MWF runs are different than our beginner runs. There are no coaches, except for myself and that will be ending when I leave. Everyone is responsible for knowing the route. If you’re not good with maps/routes, then you need to run with someone who is. The MWF runners don’t necessarily wait on the back of the pack so it’s even more important to know where you’re going. We rarely start and finish with the same number of ladies. Everyone looks at the route (from the weekly email) and decides whether they’ll run the whole thing or cut it short. It’s not weird at all to disappear in the middle of a run. In fact, if you tell people you only want to run x miles, there usually is someone who wants to do the same. Because not every runner is focused on the same goal, they are individually responsible for making sure they get the training they need. Most of the runners are experienced so they know what they need to do. So, it’s a different feel than being in the beginner group, but it’s still great. It takes a few weeks to figure out who to run with - where in the pack to settle in. If you make the move now, that will be easier (because the groups aren’t so segregated). You’ll end up running beside people from all the different groups so you can see where you feel most comfortable.
I hope that helps. Please let me know if you have questions/concerns. I’m happy to do whatever I can to help you. Let me know what you’re thinking and if you decide to move over to MWF in groups, let me know when you’ll do it so I can give the heads-up to those runners. I’ll tell them to be extra nice and welcoming!!!
Happy Running,
Paula

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