Endurance: Improve that marathon PR with structured speed work

Improve that marathon PR with structured speed work

I'm helping a few friends of mine improve their marathon times this season. I'm doing this by simply introducing a speed work day into their weekly routine. It is important also to treat the days for what they are. Speed. Don’t run for 30 minutes and then try and get into speed work thinking more is better. More is not always better! You will defeat the purpose. The idea is to get your quick twitch muscles moving.

Although there are many different speed work outs, we are going to focus on 800 meter repeats jogging 2-3 minutes between each repetition. Our goals is to get them where they can do 8 "Bart Yasso Repeats," at their marathon goal. Bart suggests that you run your 800 repeats using the same numbers as your planned marathon time. In other words, if you want to run a 3-hour marathon, you do the 800s in 3 minutes. A 3:10 marathoner does 3:10 repeats; 3:20 marathoner, 3:20 repeats, etc.

In order to run fast, you have to train your body to run fast. Duh.

Technorati Tags: marathon, running, speed

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Big Sur Marathon, April 30, 2006

This marathon was like a polar bear, beautiful from a far, but get to close and it will eat you alive. My brother Gus and I had a blast. It was a great experience and Gus' first marathon. I don't know if this one can be topped. According to Big Sur vets, this was the most perfect weather in its 21 year history. Additionally, we ran Hurricane Point with Dean Karnazes, the Ultramarathon man, and perhaps the best runner in the sport. He won the Badwater 135 multiple times and is best known for running for 350 miles straight foregoing three nights of sleep. For those who love the sport, it would be like playing a couple of holes with Arnold Palmer or Tiger Woods. Unbelievable!!! Big Sur is the largest rural marathon in the world, winding through redwoods, paralleling ranches, and offering stunning views of the Pacific Ocean. I think even Dean would agree that it is tough. You get up and 3 in the morning, and to catch a 4:15 bus out to Big Sur. To prepare, Gus and I drove the course the day before the race. I got tired just driving. Here are our official Big Sur Pre Run notes: Big sur river inn motel 4.5 hill 6 bigger hill. Long 6 through 9 all hill 9 big relief Then you're screwed! Cross the bridge and its the beginning of the end 14 another hill 15 bad hill but only .6m Then good downhill. Good time to tell jokes 18.5 good size hill. By good size I mean friggen huge. Ends 19.2 19.9 roll in the mud Hill from 2O to 22.2. Good luck. You'll need it State reserve only 2 miles left 25 ass kick hill. What you see is what you get

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January 16, 2010

Improve that marathon PR with structured speed work

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