11 – 15 February 2013 Running Info

I’m in Italy and am having trouble with the internet connection.  The computer guy is coming on Monday so hopefully I’ll be back online then. If you have emailed me and haven’t heard back, I’m not ignoring you!!!!  We have wifi in the bar in the village (that’s where I am now) – I’ll stop in here throughout next week if Roberto can’t fix our connection at home. 

Hello Runners,
It’s recovery week!  Yay!  Everyone gets a little mini-break from running next week.  It’s important to “clock your vacation time” with running.  Giving your body a week to rest and recover has huge pay-offs.  Psychologically you’ll be itching to run the following week (hopefully I’m right about that!!!) and your body will thank you for the break.  If you are not able to run at all next week- no worries.  It will be OK.  If you have access to a treadmill, try to get in 2-3 runs of no more than an hour.  If you are staying in London, come out and run with the group.  There are other people who are in town and wanting to run.  Run no farther than 6 miles or no longer than 60 minutes (whichever comes first).  Ideally, you would run 6 miles (or 60 min) once next week then add in another 2 runs of shorter distances (3-5 miles).  Avoid speed/tempo work and even consider running flat on Friday.  I’ll leave route selection up to you, but run somewhere fun!  This week your training should be enjoyable – run somewhere different or do one of those mystery runs where you just head out without a plan in mind.  
To all full-marathon trainees, this is a recovery week for you as well.  Everything above applies to you except the Friday run where you could do an 8 mile hill run (if you want).  It would be better to give yourself a full rest week and follow the advice in the paragraph above but upping the Friday run to 8 miles shouldn’t cause you a problem (particularly if you are not experiencing any aches/pains).
Have a fabulous break and I’ll look forward to seeing you on Monday, 18 February.
                                                          Happy Running                                                           

Posted in: MWF