Saucony 500 Mile Challenge, Week Nine, Day Two, Tuesday, August 12, 2014:
How did your 4-mile race go? Are you starting to see some differences in
your fitness level? This week, focus on the tempo run and the hill workout.
Remember to drink lots of liquids (water, sports drinks, juices, green tea),
eat well, and remember to have a good snack after long workouts, like 2%
chocolate milk and a PowerBar. Also, if you’re a college athlete, keep your
morning runs to 35-40 minutes on Mon/Wed/Fri.
Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles);
8×150 yards relaxed strideouts on grass, jogging back to the start after
each, no rest between; cool down.
Tuesday: 1-mile warm up; 20-min. tempo run, 1-mile cool down. To
determine your tempo run pace, add a half-minute to your present mile pace
for a 5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05
pace. Add 30 seconds, and your tempo run pace is 6:35 per mile. Recalcu-
late your pace as your fitness improves, perhaps once a month.
Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3
miles); 8×150 yards relaxed strideouts on grass, jogging back to the
start after each, no rest between; cool down.
Thursday: 1-mile warm up; 7 hill repeats (run 200 yards uphill, turn,
jog downhill to the start. Repeat 6 more times, no rests); on the flat at
the bottom of the hill, try for 8×150 yards as easy strideouts, jogging
back to the start, no rest between; 1-mile easy cool down.
Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles);
8×150 yards relaxed strideouts on grass, jogging back to the start after
each, no rest between; cool down.
Saturday: Easy 3-mile run or a walk.
Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 7
miles/300 Mile: 6 miles).
Week 9 Totals: 500 Mile-46miles; 400 Mile-35 miles; 300 Mile-29 miles
Log your miles at 500milechallenge.com
Author
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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