speed work Archives - Lindsey Hein

Speed Sessions Week 2!

OutForARunAdmin — Tue, 18 Jun 2013 16:19:00 +0000

Who: Whoever wants to join- all speeds are welcome!!

What: Speed work- let’s get fast people

When: Wednesdays at 5:30am

Where: Broad Ripple (DUH), on the monon. Meeting in parking lot next to EINSTEIN’S.

Why: To improve running performance while working on speed and stamina

This weeks workout: 6 Mi Total, 3 at Tempo

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Carmel Plan…finally done

GlennHein — Thu, 20 Dec 2012 02:52:00 +0000

The training plan for the Carmel Marathon is finally done! Finally! For those that read the blog somewhat regularly you know that I have been working on it for a while now. I thought about taking a new approach a week or so ago and have now settled on this below.

All the basics of my original skeleton plan remain, in terms of weekly design, basic process flow, 3 day/week core work, and all long runs being done on the course (benefit of racing local) but I have tweaked some of the workouts, recovery weeks, and added some additional high intensity stuff.

Week 1 – 4

You will notice that week 1 and week 3 have Progression type runs for my long runs on Saturdays. This approach will continue throughout the cycle. It will be aggressive but I firmly believe that these runs will help steel my mind and body to by ready come race day. Thanks to Parents on the Run for the workouts. I had been planning on some more traditional type progression runs and one Hanson’s Simulator but I like these workouts a lot more.

One of the other changes that I made was in the ‘off’ weeks I have added a second day Tempo or Speed. One day of each now. I was never fully convinced to implement the full week blocks that I had thought about earlier so I thought this was a good compromise to try and reap some of the benefits without the increased injury risk.

The final change that I have made to the plan is to add three recovery days to every 4th week. Given that I am stepping up the intensity in the build weeks I thought it was important to recover as much as possible in my cut back weeks so that I can fully absorb the prior weeks work and get ready for the next block.

Week 5 – 8

Week 5 will be a big week for me. My first 20 mile with 10 of those miles ran at Marathon Pace. In addition to that I will putting in a speed and tempo session this week.

But the real workout that has me thinking is that long run in week 7. 20 miles with a total of 15 miles at marathon pace.

Week 9 – 12

More of the same as the previous blocks. My highest mileage block of the marathon cycle. The Progression runs on the Long Runs fall on the 16 mile runs in this block with the 20 mile being ran at a steady state pace. For Birmingham last year, my training peaked at 70 miles so to spend three consecutive weeks above 70 is definitely going to be taxing…but I can do it.

Week 13 – 16

Coming off the Week 12 Recovery week I give myself one more huge week before heading into my taper. Week 13 will be the my highest total mileage week of the cycle and contains Speed, Tempo and a Long Run with 15 miles at MP.

Getting through this will definitely be a challenge…much like most of the plan but hey if I want to run a 2:45 at Carmel I have to be willing to put the work in.

I am looking at a two week taper into race week and I think I will need to absorb, repair, and recovery from the three months of pounding I am going to put my body through.

Should everything go as planned I will be ready come race day!

Questions: Am I missing anything? Is it too aggressive? What do your marathon training blocks look like?

Glenn

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Just call me coach

OutForARunAdmin — Mon, 19 Nov 2012 15:23:00 +0000

Shamrock Marathon – Virginia Beach, VA March 16, 2013

This will be Lindsey’s return to racing. By the time this marathon gets here it will be nearly two years since she has had the opportunity to fully race a marathon. I am excited for her to get that opportunity again.

Over the last couple of weeks, really ever since Marshall got here, we had been discussing what her training would like. The consistent theme that I heard was “I want to challenge myself.”

Hearing and saying all that is one thing the important step is how to execute on that goal. A key to making that happen is a plan for how to get there.

Here is that plan:

You will notice in the second week of training Lindsey is going to run a marathon. Probably not ideal but we can make that work. She will be heading out to Delaware for a long weekend with her sisters which will include a “nice and easy” marathon. It will be a good trip. Lindsey being an experienced marathon runner can handle this stress on her body and we just need to modify the first couple of weeks with some additional rest days coming into and out of the marathon and then nothing but easy runs for the remainder of week 3 and all of week 4 to allow her body to recover.

Starting in Week 5 again we will return to a 5 days a week with Easy, Easy, Tempo/Speed, Easy, Long being the pattern of the weeks. This will continue throughout the cycle. You will notice that on all the ‘Easy’ or ‘Long’ days I have given Lindsey a range to stay within. This will help provide her with the mental reassurance that if she is not feeling it one day there is no harm in slowing down a little.

With Lindsey not having raced in slow long it has been sort of a challenge to determine an appropriate pace for some of the Tempo and Speed work but based off the Half Marathon see ran 6 weeks after returning to running and the BQ she ran at the Indy Monumental in early November I am comfortable that we have found the appropriate pace to push her while still providing the needed stimulus to make the “jump”.

You will notice in Week 10 that the long run is calling for a ‘Progression Run’. This is where the first 10 miles or so are ran toward the low end of the Long Run pace and then the second half is run at almost race pace. It approaches race pace but not completely there. These sorts of session are great for mental training and building efficiency and strength your running.

The final block of her training will see another ‘Progression Run’ but at a much shorter distance as to wear her down too much.This block will also begin with the highest mileage week she will see in the entire cycle. Four weeks out will be hard on the body but will provide the needed stimulus to ride that wave to race day while at the same day being far enough out as to not ‘break her ‘before the marathon.

Given everything that has been lied out above and knowing Lindsey’s mental toughness I have full belief that come March 16^th it will be a great day to race and she will see that big break through PR. 3:15:00 will be the easy part…all the work will have already been done.

-Be Consistent.

Glenn

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Mid Week Speed Work – Hurts so good

OutForARunAdmin — Thu, 24 Feb 2011 17:16:00 +0000

My plan all day heading into Wednesday’s workout was to not do the speedwork and just log some miles since we were going over to The Haak’s house to watch the Hoosiers taken on the hated Purdue Boilermakers and I did not really feel the need to up the intensity this close to the race. This week was supposed to be just another training week for us but since the race has been moved up a week it kind of moved all the training up a week so this really this kind of the beginning of the tappering process.

But as the run started my thought process began to change…maybe I will do some tempo or the original speed workout, which was 4 one mile repeats @ 6:10 with half mile jogs in between with a warm up and cool down for a total of 12 miles. My thinking for changing the run back to the original was I would be very bored for 12 miles on a Wednesday and I am still far enough that another tough workout will help come race day. Fast forward 2 mile repeats later and I was cursing my decision as I grunt and suffer up the Monon Trail. The only saving grace was continually repeating that this is what you signed up for and if you don’t put the work in now when no one is looking it will never turn out how you hoped when the bright lights of race day are here. The last two repeats were brutal…there is something about that mile repeat distance without fail with about 400 meters to go you can really start to feel the fatigue in your legs. By the time I reached my front door I was glad to be done and felt great from completing a tough quality workout. I was thinking that my legs might feel a little tight today but they feel pretty freash…so I guess we will see how my 13 goes today after.

In terms of the basketabll game about the only postive to take away was the chili that Steve’s mom made and the nice Thre3e WiseMen IPA that Steve had on tap. Two more years and the Hoosiers will be back and we can shut Purdue up.

Glenn

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