Long Runs and more

Blog Updates: I am having Blog issues (for some reason that sounds gross). I will try to upload some pictures later, but it is timing out on me right now.

Long Runs: I have heard from several of you regarding your performance on the training plan, specifically on the long runs. Frank and I have discussed this and want to give an option that falls between the Novice and the Intermediate plan that will still get you to your goal of completing a marathon.

The least aggressive plan is still the Novice plan, and the most aggressive is still the Intermediate plan. We discussed trying to have multiple options, but felt that three approaches to long runs should meet the needs of everyone. If you are injured, or need more specific tweaks to your plan, let us know. To explain the modification, let me begin by explaining the current options:

• Novice: Designed for very gradual build up of miles. The plan has recovery weeks every third week with the exception of one cycle. There is only one 20-mile training run. This plan also has one less day of running each week, and the Wednesday run is a little shorter.
• Intermediate: Designed for more aggressive build up of miles. This plan begins with recovery every third week, but eventually switches to recovery every other week. This plan has three 20-mile training runs. The Wednesday run is a little longer too.

What we have built now is a modification to the intermediate plan. The only thing that was modified was the long run. The purpose of this modification is to move you from the Intermediate Plan to the Novice plan, without giving up the base you have already gained. It is a gradual shift instead of just jumping from one plan to the other.

• Modified Intermediate: Slightly more aggressive than Novice, but more gradual than Intermediate. This plan will take advantage of the strong base you have already built on the Intermediate plan, but will slow it down and eventually get you on the same plan as the Novice one. There is only one 20-mile training run.

It is important to make a decision as to your plan, so you do not peak too early. If you think three 20-milers is too aggressive for you, you need to adjust now, not in September. I know it seems that the plans may allow too much flexibility, or that you are cheating by making changes (you are not cheating). What is important to remember is that these are guides, and can be customized to your needs.

You do not want to be struggling through your plan now. If you need to tone it down a little, or switch to the Novice plan, that is fine. All plans will prepare you for the marathon. The training is tough, but it should still be enjoyable. Please let Frank, Don, or myself know if you have questions or concerns.

Hill Workouts: A 6:00 a.m. Thursday morning "Hill Group" has started to form. The details are still getting worked out, but I expect this will become a dedicated group in the next few weeks. If you are interested, please let me know. I also plan to try to start a late afternoon group too, but cannot do it this week. I will check with Tracy P. about running from her house (lots of hills) if anyone is interested.

This Saturday: We will leave from the Harris Teeter again on Saturday. Even though the runs are shorter we will still meet at 6:00 a.m. If you are already on the Novice plan, try not to be tempted to add extra miles. You may not feel it yet, but your body will benefit from a shorter weekend run. Routes will be sent out shortly. I have lots more I could write about, but I think this is enough for now.

By the way. . . I ran three miles on the treadmill at lunch and it went great. I am icing my foot as I type as a precaution. I have been so down lately, but after today, I am flat-out-giddy. Keeping my fingers crossed for more good runs.

Just keep running. . . just keep running. . . just keep running, running, running. . .