Weekly Training Tips From I-Runs

In the mean time, enjoy the holidays. But also squeeze some runs in between the parties, family get-togethers, and vacations. You’ve worked hard all year to build that base. Don’t let it disappear over the month of December. Hopefully, if you haven’t already done so, you’ll keep up your running with your group.

The following schedule can be used as a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/08/08	12/09/09	12/10/08	12/11/08	12/12/08	12/13/08	12/14/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into the final week of the Second Chance program. A few short runs are scheduled at the beginning of the week to take the edge off your pre-race anxiety. Then it’s plenty of rest. Good Luck.

Below are the suggested workout schedules for this week. Stick with the category of runner in which you trained earlier this year.

Week 1 / 8	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/8/08	12/9/08	12/10/08	12/11/08	12/12/08	12/13/08	12/14/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	33
1st Timer, Exp. Runner	3 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	34
2^nd Timer	4 Miles Easy	3 Miles Easy or Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	36
Experienced Marathoner	5 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	37
Veteran Marathoner	6 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	38

Experienced & Veteran Marathoners

There’s a short tempo run, recovery run, and pace run on the schedule. With these three short workouts and the marathon, you’ll end up with over 35 miles for the week.

3-4 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Lactate Threshold Pace

Mile 3: Lactate Threshold Pace

Mile 4: Long Run Pace

Illinois Runs Marathon Training Program

Tips for the Week of 12-01-2008

Planning for 2009

Some of you may still have a December marathon or a frosty 5K coming up but for most runners the 2008 season is coming to an end. How did you do? If you’re one of those runners who keep a detailed training log, then you’re probably already reviewing your 2008 results, totaling up your annual miles, and making comparisons to previous years.

It’s not too early to start planning for 2009. Setting training goals, selecting specific races to run, and determining target race times are all great motivators for keeping up your training during the winter.

Training Goals

Training goals for marathon runners usually relate to weekly mileage and the length or pace of the workouts. For example, runners who have just completed their first marathon may set a goal of going into the 2009 summer marathon program with a weekly mileage base of 25 miles and a long run distance of 8 miles. These would be increases over the 20 miles per week base and the 6 mile long run distance that they had going into the 2008 program.

Training goals can also relate to non-running areas. If you haven’t incorporated strength training exercises into your regimen, then starting them in 2009 would be a great goal. They will benefit any level of runner. If you’re looking for faster times, then inserting a speed training workout into your weekly schedule is a must. If you’re already doing these workouts, then increases in repetitions and intensity should be goals.

2009 may be the year to expand into other sports. Consider joining a masters swim club, entering and training for a cross-country ski race, working your way up to a century bike ride, or trying your first triathlon.

Specific Races

Start picking the specific races that you would like to run in 2009. Then, you can work backwards to create training schedules for those races. We’ve recommended the following websites before. They both have calendars with races well into 2009.

The Chicago Athlete calendar has all kinds of sporting events, but you can limit the search to just running races. You can also select races by region and date.

http://www.chicagoaa.com/calendar/smu.html

The Marathon Guide has calendars for both US and international races. They also have an interactive map that allows you to point and click on races in a region. If you’re hooked on marathons, then you already know that running in races outside the Chicago area can make for a great start or end to a vacation and are a good way to explore other cities and regions.

http://www.marathonguide.com

Target Race Times

If you’ve followed our program before, then you know that the first step that we ask runners to take is to establish a target race time. Based on this target, runners can then determine the types of workouts that are needed. They can also determine the distance and pace of each training run. The key to this exercise is to choose a realistic time goal. Based on your most recent race performance, you can set a preliminary goal of perhaps a 5 to 15 percent decrease in your finishing time by next fall. If your training goes well, you can always adjust your target time later in the year. Also, keep in mind that runners who are new to marathoning typically see greater improvement in their finishing times than the more experienced runners. Many experienced runners improve to a point where they “plateau” and the improvements in finishing time are harder to achieve.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/01/08	12/02/08	12/03/08	12/04/08	12/05/08	12/06/08	12/07/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 7 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted two weeks before the Bank of America Chicago Marathon.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

There is less than a week to go until the marathons that are scheduled for the weekend of December 6-7. If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

Week 2 / 7	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	12/01/08	12/02/08	12/03/08	12/04/08	12/05/08	12/06/08	12/07/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	21
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	23
2^nd Timer	4 Miles Easy	5 Miles Easy or Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	25 to 26
Experienced Marathoner	5 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	26 to 30
Veteran Marathoner	6 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 31

Experienced & Veteran Marathoners

This week’s workout will be a short tempo run. We’re tapering and some of you will be coming off a 10K race over the weekend. We’re cutting back on distance, but maintaining some of the intensity.

5 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Target Marathon Pace.

Mile 3: 20 Seconds Fast than Marathon Pace

Mile 4: Lactate Threshold Pace, (20 Seconds Faster)

Mile 5: Long Run Pace.

Illinois Runs Marathon Training Program

Tips for the Week of 11-24-2008

Racing and Speed Training

Happy Thanksgiving! Why not start out the day with a Turkey Trot. You’ve rested after the marathon and slowly built up your weekly mileage and long run distance. You should be able turn in a fairly decent race performance. The forecast calls for sunshine and a high temperature of 41 degrees. So unless you live in the Indiana snow belt, it should be a good day to run. At a minimum, go out for a morning run. That will provide minimal justification for the several thousand calories that you will be consuming later in the day.

If you don’t have access to a treadmill or indoor track, you may be having trouble getting in that speed workout. If so, try moving it to the weekend when you can run when it’s light out. Since your weekend long run is a moderate distance and done at a slower pace, you shouldn’t have a problem doing the speed workout on the other weekend day.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/24/08	11/25/08	11/26/08	11/27/08	11/28/08	11/29/08	11/30/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 6 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted three weeks before the Bank of America Chicago Marathon.

The taper has started. The focus of the next two or three weeks will be on pace work and rest (cut backs in mileage and intensity). You can also continue with strength workouts and cross-training. The experienced runners should also continue with some limited speed work, and possibly run a predictor 10K race on Thanksgiving or this coming weekend.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

There are two weeks to go until the marathons that are scheduled for the weekend of December 6, 7. If you are running your marathon that weekend, then you should shorten the long run this weekend to 8 miles and do very few miles next week.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

Week 3 / 6	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/24/08	11/25/08	11/26/08	11/27/08	11/28/08	11/29/08	11/30/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	28
1st Timer, Exp. Runner	5 Miles Easy	Rest	8 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	30
2^nd Timer	4 Miles Easy	6 Miles Easy or include 8 x 200M Hill	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train	25 to 30
Experienced Marathoner	5 Miles Easy	12 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race or 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	25 to 33
Veteran Marathoner	6 Miles Easy	16 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race or 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 35

Experienced & Veteran Marathoners

The speed workout this week will be an interval workout of short hills.

Start with a one-mile warm-up at long run pace. Take a short rest. Do some light, active stretching.

Run 3 sets of 4 x 200 meter hill at 5K race pace. This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 3 minute break. Get water during the break.

The veteran marathoners may choose to do a fourth set.

End the workout with a one mile cool-down at long run pace.

Illinois Runs Marathon Training Program

Tips for the Week of 11-17-2008

No ZMW’s

As was mentioned last week, you’re now in the part of the year when you should focus on maintaining your base mileage and long run distance. Depending on your winter and spring race schedule, this period could last anywhere from one month to several months. A typical week might include several shorter runs, a slightly longer weekend run, core strength workouts, cross training, and possibly a shorter distance speed workout. Because of the weather conditions, a tempo run is the easiest speed workout to do outside in the winter. Inside, on a track or treadmill, you can add more variety to your speed workouts.

With the shorter days, colder weather, and holiday conflicts your incentive to work out is going to be diminished. The one thing you want to avoid is a ZMW or Zero Mileage Week. It’s natural to want to cut back after pushing yourself all summer, but skipping workouts can become habit forming. It’s pretty discouraging to have to record a zero in your running log and it will make it that much harder to start back up in the spring.

You should be able to squeeze in at least three runs a week. Join a running club. The clubs usually have group runs on the weekend and one weekday evening. Having a group to run with will increase the likelihood that you’ll make it out the door.

The following schedule can be used a template for any week during the off-season. Pick and choose the workouts, but try to get in at least 15 miles of running per week.

Off Season Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/17/08	11/18/08	11/19/08	11/20/08	11/21/08	11/22/08	11/23/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 5 of the program which will prepare you for another marathon this year. This week’s schedule is identical to the one that was posted four weeks before the Bank of America Chicago Marathon. Keep in mind the previous warnings about weekly mileage above 40 miles. With the greater weekly mileage comes a greater risk of injury from over-training. Higher weekly mileage does play a factor in achieving optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.

There are three weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are four weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is the last build week. The taper begins next week.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 4 / 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/17/08	11/18/08	11/19/08	11/20/08	11/21/08	11/22/08	11/23/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	10 Miles Easy	4 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	38
1st Timer, Exp. Runner	6 Miles Easy	Rest	10 Miles Easy	5 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	41
2^nd Timer	5 Miles Easy	6 Miles Easy or include 8 x Quarter Mile	Rest	10 Miles Pace	4 Miles Easy	20 Miles Easy	Rest or Cross Train	45
Experienced Marathoner	6 Miles Easy	12 x Quarter Mile	Rest	10 – 11 Miles Pace	5 Miles Easy	20 - 22 Miles Easy	Rest or Cross Train, or 4 Miles Easy	46 to 53
Veteran Marathoner	7 Miles Easy	16 x Quarter Mile	Rest	10 - 13 Miles Pace	6 Miles Easy	20 - 23 Miles Easy	Rest or Cross Train, or 5 Miles Easy	49 to 60

Experienced & Veteran Marathoners

This week’s workout is 1/4 mile repeats at 5K or mile race pace. This is a shorter workout. You should be able to complete 12 quarters, regardless of your weekly mileage. Veteran Marathoners can run 16. Be careful with the pace though, the rest interval is very short.

Start with a one-mile warm-up and some stretching.

The quarters will be run in 3 sets of 4 repeats.

Follow the first, second, and third quarters in each set with a one-minute rest interval. Follow the fourth repeat with a slightly longer rest and a water break, before starting the next set.

Finish the workout with a one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 11-10-2008

Back to Normal

After four weeks of recovery, you should now be back to same or slightly higher weekly mileage that you had in June. First Timers are now Second Timers with weekly mileage in the low 20’s. Second Timers may have set a PR and have weekly mileage in the mid 20’s. And experienced runners may have qualified for Boston and have weekly mileage in the high 20’s.

Unless you have a winter or spring marathon in mind, you’ve entered a period of training where you’ll probably want to coast for a while. You’ve just come off a significant time commitment and physical effort. The weather is getting colder and the days are getting shorter. There are fewer races scheduled and weekends start to get filled up with holiday activities. Because of these factors it’s going to be harder to stay motivated and schedule your workouts.

However, you shouldn’t shut down your training completely. At a minimum, you should be focusing on maintaining your base mileage and weekend long run distance. This shouldn’t be too difficult. You’ve already built both of these back up to June levels. By running just 3 or 4 times a week, you should be able to average at least 18 miles per week.

With the recovery over, you may want to resume your speed training and try some late fall races.

Now is also the time to resume your core strength workouts. If these workouts haven’t been part of your training regimen, then it’s the perfect time to try them. A short running warm-up followed by core strength exercises is an easy workout to fit in. You don’t need special equipment and the exercises can be performed indoors. Here is the workout that personal trainer J.P. Bordeleau put together for our group.

JP’s Workout

No equipment is necessary for this workout. It can be performed inside or out on the running path. It begins with a series of warm-up exercises that are described in written detail (and Quicktime videos) at the Verstegen core performance link:

http://www.coreperformance.com/movement/workouts/A_Better_Warm-up.html

They include Knee Hug, Leg Over, Glute Bridge-Marching, Walking Quadriceps Stretch, Forward Lunge + Twist, Hip External Rotation-Sidelying and Lateral Side Squat. Each of these exercises is performed 6 times.

These warm-ups are followed by the following bodyweight core exercises described in written detail and photographs at the above Pfitzinger link:

http://www.pfitzinger.com/cc.shtml#top

Prone Plank: Hold the position for 10-60 seconds (or until body shakes) and repeat once more. If able, perform the advanced version with one leg off ground, once for each.

Side Hover (or side plank): Hold the position for up to 20 seconds and repeat once more on each side. If able, perform the advanced variations as well.

Bodyweight High Bridge: 8-10 repetitions holding for 5 seconds in the high bride position. If able, perform the advance variations as well.

Add the following two exercises from http://www.brianmac.demon.co.uk/corestabex.htm

Superman: Hold each for 20 seconds. Perform 5 sets

Sidelying Hip Abduction: Perform 2 sets of 20 repetitions

Suggested Weekly Training Schedule

Below are the suggested workout schedules for this week. The First-Timers from this year should be now be training as Second Timers. Strength and speed workouts have been resumed and can be considered optional. This week’s schedule can be used a template for all weeks during this period of training. You may want to vary the types of speed work, but the tempo run is the easiest to do outdoors during colder weather or indoors on a treadmill. The main focus should be on maintaining your base mileage.

Post Week 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/10/08	11/11/08	11/12/08	11/13/08	11/14/08	11/15/08	11/16/08	Total Weekly Miles
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo or Easy	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	7 - 8 Miles Easy	Cross Train	20 - 23
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Cross Train	24 – 27
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Cross Train	27 - 29

Second Chance Marathon

We’re into week 4 of the program which will prepare you for another marathon this year.

There are four weeks to go until the marathons that are scheduled for the weekend of December 6, 7. There are five weeks to go until the marathons that are scheduled for the weekend of December 13, 14. This week is a rest week. Next week is the last tough week. Then the taper begins.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

The following cautions are worth repeating. You should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.

Week 5 / 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/10/08	11/11/08	11/12/08	11/13/08	11/14/08	11/15/08	11/16/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	29
1st Timer, Exp. Runner	5 Miles Easy	Rest	9 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	31
2^nd Timer	4 Miles Easy	6 Miles Easy or include 6 x Half Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train	31 to 34
Experienced Marathoner	5 Miles Easy	10 x Half Mile	Rest	9 – 10 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	33 to 41
Veteran Marathoner	6 Miles Easy	12 x Half Mile	Rest	10 - 12 Miles Pace	Strength & 2-3 Miles Easy or Rest	12 Miles Easy	Rest or Cross Train, or 5 Miles Easy	36 to 46

Experienced & Veteran Marathoners

It’s a rest week, but the speed workout is tough and long: 10-12 half-mile repeats at 10K pace. This workout is based on the Yasso 800’s. Check out the description of this workout at the Runners World web site.

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

This workout can also be used as a marathon predictor by adding a couple of zeros to end of your average split for the half-mile repeats. For example, if you average 4:00 minutes for your splits, then it’s predicted that you should be able to run 4:00:00 (four hours) for the marathon. If you can make it through at least 10 half-mile repeats and you’ve been doing okay on your long runs and pace runs, you should feel fairly confident about your marathon target time.

We will run a modified version of this workout. The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.

Start with a one-mile warm-up at long run pace. Take a short rest and do some light, active stretching.

Base the number of half-mile repeats that you run on your weekly mileage.

35 miles per week: 6 to 8

36 to 45 miles per week 8 to 10

Over 45 miles per week: 10 to 12

Take a 1:30 rest between repeats. Take a slightly longer rest and get water after each set of 4.

Illinois Runs Marathon Training Program

Tips for the Week of 11-3-2008

One More Week of Recovery

You’re probably starting to feel pretty good after three weeks of low, easy mileage. Take it easy for a least one more week, just to be safe. Next week you can consider resuming some harder workouts and even a race. While they are not listed, it’s not too early to resume some core strength workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/03/08	11/04/08	11/05/08	11/06/08	11/07/08	11/08/08	11/09/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	6 Miles Easy	Cross Train	18
1st Timer, Exp. Runner	3 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Cross Train	19
2^nd Timer	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Cross Train	20
Experienced Marathoner	5 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	7 to 8 Miles Easy	Cross Train	23 to 24
Veteran Marathoner	5 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	9 Miles Easy	Cross Train	26

Second Chance Marathon

We’re into week 3 of the program which will prepare you for another marathon this year.

It’s a build week and the distance of the long run is back into the 18 to 20 mile range. While the weather is significantly cooler than this summer, the long runs should still be done at a slow, easy pace. For experienced marathoners, this pace should be 30 to 60 seconds slower than your marathon target pace. Don’t get carried away and leave your best efforts out on the path.

The weekly mileage for some runners is now over 40 miles again. As we mentioned earlier this year, with the greater weekly mileage comes a greater risk of injury. Higher weekly mileage does play a factor in optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 6 / 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	11/03/08	11/04/08	11/05/08	11/06/08	11/07/08	11/08/08	11/09/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy, Rest or Cross Train	Rest	18 Miles Easy	Rest or Cross Train	31 to 35
1st Timer, Exp. Runner	5 Miles Easy	Rest	9 Miles Easy	5 Miles Easy, Rest or Cross Train	Rest	18 Miles Easy	Rest or Cross Train	32 to 37
2^nd Timer	Strength & 2-3 Miles Easy	7 Miles Easy or include 3 X Mile	Rest	9 Miles Pace	3 Miles Easy, Rest or Cross Train	20 Miles Easy	Rest or Cross Train	38 to 42
Experienced Marathoner	4 Miles Easy	5 x Mile	Rest	9 – 10 Miles Pace	Strength & 2-3 Miles Easy or Rest	20 Miles Easy	Rest or Cross Train, or 4 Miles Easy	40 to 48
Veteran Marathoner	5 Miles Easy	6 x Mile	Rest	10 Miles Pace	Strength & 2-3 Miles Easy or Rest	20 Miles Easy	Rest or Cross Train, or 5 Miles Easy	43 to 51

Experienced & Veteran Marathoners

This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace. If you are running this workout in the evening, select a course that is well-lit and has good footing.

Start with a one-mile warm-up at an easy pace. Take a short rest. Do some light, active stretching.

Mile Repeat 1: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 2: 10K Race Pace. 2 minutes rest.

Mile Repeat 3: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 4: 10K Race Pace. 2 minutes rest.

Mile Repeat 5: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 6: 10K Race Pace

Finish with a one-mile cool-down at an easy pace.

Base the number of mile repeats you run on your weekly mileage.

Low thirties: First 3 repeats.

Mid thirties: First 4 repeats.

40 – 45 Miles: First 5 repeats.

Over 45 Miles: All 6 repeats.

Illinois Runs Marathon Training Program

Tips for the Week of 10-27-2008

Gradual Return to Higher Mileage

Your legs are probably still a little stiff and sore. You won’t have that spring back in your step for a while. This week, extend a couple of your runs by one mile. It’s still all easy running during this recovery period. Even if you’re feeling good, stay away from speed workouts and racing for a few more weeks.

Running the marathon wreaks havoc on your immune system. It’s also the start of cold and flu season. Sleep, hydration, and good nutrition are especially important during the recovery period. Getting a flu shot isn’t bad idea either.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/27/08	10/28/08	10/29/08	10/30/08	10/31/08	11/1/08	11/2/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	17
1st Timer, Exp. Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	17
2^nd Timer	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Cross Train	19
Experienced Marathoner	4 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	6 to 7 Miles Easy	Cross Train	20 to 21
Veteran Marathoner	5 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	8 Miles Easy	Cross Train	24

Second Chance Marathon

We’re into week 2 of the program which will prepare you for another marathon this year. And it’s already a rest week. If you’re unfamiliar with this program, check out last week’s tips.

If you haven’t already noticed, there isn’t anybody out on the path passing out Gatorade. And in some areas, the drinking fountains have been or will soon be turned off. This means that you will have to bring your own replenishment fluids. If you don’t own one, purchase a bottle belt that can be used to carry water and Gatorade on your long runs. We suggest the kind that has several smaller bottles. This enables you to carry more than one type of fluid and the weight is distributed better around your waist. Nathan and Fuel Belt are two of the major brands.

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

Once again, you should only be considering this schedule if you did not run the Chicago Marathon all out. If you are still feeling tired and sore, then stay with the schedules that are listed at the beginning of these tips, or replace running workouts with rest and cross training.

If you are running your marathon this weekend, then do only a few short runs in the beginning of the week and take 3 or 4 days off before the race.

If you are running your marathon the following weekend, then you should shorten the long run to 8 miles.

Week 7 / 2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/27/08	10/28/08	10/29/08	10/30/08	10/31/08	11/1/08	11/2/08	Total Weekly Miles
1^st Timer, Novice Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	4 Miles Easy, Rest or Cross Train	Rest	12 Miles Easy	Rest or Cross Train	20 to 27
1st Timer, Exp. Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	5 Miles Easy, Rest or Cross Train	Rest	12 Miles Easy	Rest or Cross Train	20 to 28
2^nd Timer	Rest, 2-3 Miles Easy, or Cross Train	5 Miles Easy or include 4 X Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train	25 to 28
Experienced Marathoner	Strength & 2-3 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 31
Veteran Marathoner	Strength & 2-3 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Rest	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	28 to 32

Experienced & Veteran Marathoners

This week’s workout will be a mix of long intervals. It will include a set of ½ mile repeats, a one-mile run, and a second set of ½ mile repeats.

Unless you can do this workout during the day, you will need to find a well-lit course on which to run. If you can get onto a high school track, that would be optimal. Otherwise, find a section of the running path that has suitable conditions and has marked mileage. The workout can also be done indoors on a treadmill. As the weather gets colder, you may choose that option anyway. As a last resort, replace the workout with a tempo or fartlek run.

Start with a one-mile warm-up at an easy pace.

Follow this with a set of 2 half-miles at 10K pace. Take a 1:30 minute break between repeats. Take a 3-minute break after the second half-mile.

Next, run one mile at Lactate Threshold (LT) pace. For a quick estimation of your LT pace for one mile, double your earlier half-mile split and add 15 to 20 seconds. Follow the mile with another 3 minute break.

Next, run another set of 2 half-miles at 10K pace with a 1:30 minute rest between repeats.

Finish the workout with a one-mile cool-down.

Illinois Runs Marathon Training Program

Tips for the Week of 10-20-2008

Continued Rest & Recovery

Hopefully, you’re getting back into the swing of things. If you ran Chicago as an all out effort then you should be focusing on continued rest and recovery for the next several weeks. Over the next month, you should gradually build your weekly mileage back to somewhere between 20 and 30 miles, and your long run distance to between 5 and 10 miles. Choose a level of training that you are comfortable with and that you can maintain consistently through the end of the year. This is also a good time to focus on some low-impact cross training and core strength exercises.

A common prescription for recovery from a race is one day of recovery for every mile raced. Therefore, in the case of the marathon the recovery period is about 4 weeks. Sometime in November, you can consider returning to some harder workouts. You might also want to run a shorter race, such as a 5K or 10K later in the November.

If you continue running at an I-Run site or with a local club, you should have no problem finding training partners. It seems that during the off-season, the post-race breakfast is a higher priority than the training. You’ve been pounding the pavement all summer and fall. Cut back on the mileage and enjoy the rest.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week, if you ran the marathon all out.

Post Week 2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/20/08	10/21/08	10/22/08	10/23/08	10/24/08	10/25/08	10/26/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	3 Miles Easy	Rest	4 Miles Easy	Cross Train	15
1st Timer, Exp. Runner	3 Miles Easy	Rest	3 Miles Easy	3 Miles Easy	Rest	4 Miles Easy	Cross Train	15
2^nd Timer	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Cross Train	16
Experienced Marathoner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	5 to 6 Miles Easy	Cross Train	17 to 18
Veteran Marathoner	5 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Cross Train	21

Second Chance Marathon

If you skipped the Bank of America Chicago Marathon, or intentionally slowed your pace significantly and treated it as a long training run, then you may want to consider trying another marathon this fall or winter. Below is a training schedule that will prepare you for another race this year. This schedule will point towards marathons during the first two weeks of December. If you choose a marathon on the weekend of December 6-7, then it will be a 7-week schedule with a 2-week taper. If you choose a marathon on the weekend of December 13-14 then it will be an 8-week schedule, with a 3-week taper. The focus of the training will be to gradually rebuild your weekly mileage and to complete one or two additional 20-mile runs.

If you end up selecting a marathon to run before December, then follow the schedule until two weeks before your race and then take a 2-week taper. Scale back your weekly mileage significantly and make your last long run, the week-end before, an 8-miler. The week of the marathon run a couple of short runs early in the week and take 2, 3, or 4 days of rest before the race.

If you are looking for a new and different challenge, then consider the Chicago 50K / 50 Miler on Saturday, November 1. This field is limited to 300 entrants, so if you’re interested then register early. Check it out at http://www.chicagoultra.org .

If you end up selecting a marathon to run after the first of the year, then follow the post- race schedule that is listed above, gradually rebuilding your long run distance and weekly mileage. When you reach 12 weeks prior to your event, use the same I-Run training schedules for weeks 12 down through 1 (marathon week) that were used this summer.

The following is a look at the long run schedule and a list of possible marathons. For a more complete list of marathons check out the calendar at

http://www.marathonguide.com

Long Run Mileage Progression & Late Fall Marathons

Week	Start Date (Monday)	Long Run Distance	Weekly Mileage	Marathons This Week
8 / 1	10/20/08	14 – 16	1^st Timer 22 – 30 2^nd Timer 29 – 34 Experienced 34 – 39 Veteran 35 – 40	Niagara Falls, 10/26/08 Marine Corps, 10/26/08
7 / 2	10/27/08	12	Cut Back	Chicago Ultra, 11/01/08 Indy Classic, 11/01/08 New York City, 11/02/08
6 / 3	11/03/08	18 - 20	Build	Harrisburg, 11/9/08
5 / 4	11/10/08	12	Cut Back	Richmond, 11/15/08 San Antonio, 11/16/08
4 / 5	11/17/08	20	Build	Nashville, 11/23/08 Philadelphia, 11/23/08
3 / 6	11/24/08	8 - 12	Taper	Atlanta, 11/27/08 Seattle, 11/30/08
2 / 7	12/01/08	8 or 26.2	Taper or Race	Kiawah Island, 12/06/08 Memphis, 12/06/08 Las Vegas, 12/07/08 Tucson, 12/07/08
1 / 8	12/08/08	26.2	Race	Rocket City, 12/13/08 Dallas, 12/14/08 Honolulu, 12/14/08

Below are the suggested workout schedules for runners who are looking to compete in another marathon this year. Stick with the category of runner in which you trained earlier this year.

The schedules are similar to the ones that were used 8 weeks prior to the Bank of America Chicago Marathon. You should only be considering this schedule if you did not run the Chicago Marathon all out.

Week 8 / 1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/20/08	10/21/08	10/22/08	10/23/08	10/24/08	10/25/08	10/26/08	Total Weekly Miles
1^st Timer, Novice Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	4 Miles Easy, Rest or Cross Train	Rest	14 Miles Easy	Rest or Cross Train	22 to 29
1st Timer, Exp. Runner	Rest, 2-3 Miles Easy, or Cross Train	Rest	8 Miles Easy	5 Miles Easy, Rest or Cross Train	Rest	14 Miles Easy	Rest or Cross Train	22 to 30
2^nd Timer	Rest, 2-3 Miles Easy, or Cross Train	7 Miles Easy or Tempo	Rest	8 Miles Pace	Rest	14 to 16 Miles Easy	Rest or Cross Train	29 to 34
Experienced Marathoner	Strength & 2-3 Miles Easy	7 Miles Easy or Tempo	Rest	9 to 10 Miles Pace	Rest	16 Miles Easy	Rest or Cross Train, or 3 Miles Easy	34 to 39
Veteran Marathoner	Strength & 2-3 Miles Easy	7 Miles Easy or Tempo	Rest	10 Miles Pace	Rest	16 Miles Easy	Rest or Cross Train, or 4 Miles Easy	35 to 40

Experienced & Veteran Marathoners

This week’s workout should look familiar. It’s the 7-mile ladder that we did during week 8 of the summer program. The pace will increase from Marathon Target to Lactate Threshold (up the ladder) and then decrease back (down the ladder) to Marathon Target Pace. If you are still feeling beat up from Chicago, then run the 7 miles at an easy pace, or shorten the run to 5 or 6 miles.

Mile 1: Long Run Pace, Warm Up

Mile 2: Marathon Target Pace

Mile 3: 15 to 20 Seconds Faster than Marathon Target

Mile 4: Lactate Threshold Pace

Mile 5: 15 to 20 Seconds Faster than Marathon Target

Mile 6: Marathon Target Pace

Mile 7: Long Run Pace, Cool Down

Illinois Runs Marathon Training Program

Tips for the Week of 10-13-2008

Congratulations to all who ran on Sunday. It was a little warmer than we would have liked, but certainly not as bad as 2007.

Rest & Recovery

There’s not much training advice for this week except to take some well-earned rest. There’s really no reason to run the first part of this week. The schedule calls for easy 3-5 five mile runs later in the week. You can also continue with any cross-training and strength training that doesn’t involve a lot of leg work. Walking and light stretching are good recovery exercises for Monday, Tuesday, and Wednesday.

Continue to run throughout the fall and winter. Don’t do anything strenuous in the next few weeks, but keep active going into the off-season. Sometimes runners stop training completely after the marathon, and then find it difficult to start up again in the winter or spring.

Resist the urge to run any races in the next four weeks. Even though the leg pain will go away after several days, there’s probably some muscle damage for which you need to allow time for repair. If you don’t allow sufficient time for full recovery, you may end up with an injury. Around Thanksgiving, you might want to try one of the Turkey Trots.

First Timers

You probably now realize why we had you focus on just running comfortably rather than any particular time goal. The marathon is a tough and sometimes humbling event. You know you’ve really accomplished something when you get done. You should be proud. You stuck with the 18-weeks (or more) of training and competed in your first marathon.

Contingency Marathon

If you didn’t make your goal, don’t be discouraged. As we’ve said before, marathoning is a sport that requires lots of patience. There are so many variables that can affect race performance.

Earlier tips mentioned the need to have a contingency marathon, in case things didn’t work out at Chicago. For those of you who weren’t satisfied with your Chicago marathon performance, now is the time to go to that Plan B. If you ran hard on Sunday, be sure to allow for sufficient recovery. December may about the earliest that you should consider racing another marathon. It may involve some travel, but there are some great marathons to choose from at that time of the year. For those of you who held back at Chicago, a marathon in November or even late October may be possible. Check out next week’s tips for more information.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Post Week 1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/13/08	10/14/08	10/15/08	10/16/08	10/17/08	10/18/08	10/19/08	Total Weekly Miles
1^st Timer, Novice Runner	Rest	Rest	Rest	2 Miles Easy	Cross Train	3 Miles Easy	Cross Train	5
1st Timer, Exp. Runner	Rest	Rest	Rest	2 Miles Easy	Cross Train	3 Miles Easy	Cross Train	5
2^nd Timer	Rest	Rest	Rest	3 Miles Easy	Cross Train	5 Miles Easy	Cross Train	8
Experienced Marathoner	Rest	Rest	Rest	3 Miles Easy	Cross Train	5 to 6 Miles Easy	Cross Train	8 to 9
Veteran Marathoner	Rest	Rest	Rest	3 Miles Easy	Cross Train	7 Miles Easy	Cross Train	10

Experienced & Veteran Marathoners

Stay away from the speed workouts for a while. Take the recovery seriously.

If you qualified for Boston, check out the registration process on the Boston Athletic Association’s website: www.bostonmarathon.org .

It’s never too early to get your travel and hotel reservations. With 20,000 runners expected, everything will be filling up quickly. If rooms are still available and you don’t mind spending more money, staying at a hotel near the finish line is the way to go. If you can’t find anything or want someone else to do the work for you, check out one of the tour groups. These companies will have already reserved blocks of rooms at hotels at many price ranges and locations.

Here’s one of the first and largest tour companies:

http://www.marathontour.com/index.shtml

Look for a group to train with over the winter. Most, if not all, of the groups will continue to meet during the off-season.

Illinois Runs Marathon Training Program

Tips for the Week of 10-6-2008

Final week! Good Luck to all.

Last Bits of Advice

Here are a few important reminders.

Don’t do anything that you haven’t practiced during training. Race day is not the time to experiment. You’ve just spent 18 weeks perfecting what you plan to do on race day.

Make the last adjustments to your target time based on the weather. The long range forecast is calling for highs in the mid-fifties, with high-thirties at the start. If that forecast holds, it’s going to be a good day to run. Be careful though. Once it gets above sixty degrees, you may have run at a slower pace than planned.

If it’s in the thirties or forties on race day, then plan to wear some throw-away clothes to the start line. Have your support crew (family and friends) carry extra clothing in case you need it later in the race. Don’t forget to set up your exact meeting places along the course.

Stick with your planned pace. Don’t get carried away and start out too fast. The first few miles will set the tone for the race. We don’t recommend a strategy of “putting time in the bank”. Most of the elite marathoners will run the second half of the race slightly faster than the first half. In setting a new world record of 2:03:59 at the Berlin Marathon recently, Haile Gebrselassie ran 62:05 for the first half and 61:54 for the second half. Now that’s consistency.

Don’t pass up the aid stations. Even though it’s likely to be a cool day, staying hydrated is still an issue. The Gatorade and gels will help maintain your energy and electrolytes.

Develop a checklist of stuff that you might want to bring on race day. Start packing your bag now. Here are some suggestions.

Race Number

Timing Chip

Directions to race and parking information

Throw-away clothes to wear at the start if it’s cold.

Garbage bag to be used as a poncho if it’s raining at the start

Hat and gloves

Water bottle belt or fanny pack

Water bottle, Gatorade

Energy gels, hard candy

Body Glide or Vaseline

Band-aids, nip guards

Hair ties

Sunscreen

Lip balm

Money

Watch

Disposable Camera

Sunglasses

Tissues

Safety pins (if you haven’t already pinned your number on your shirt)

Towel

Change of socks, shoes, clothes for after the race

Check your gear at the Illinois Runs tent. The tent is the first place you are going to want to go after the race to get warm and change into dry clothes. Have your family and friends meet you there.

You might save this link for next week, Final Race Countdown and Marathon Strategy:

http://www.marathontraining.com/marathon/m_mday.html

First Timers

Your first goal has been achieved: You made it to the starting line well trained and healthy. This enables the achievement of your second goal on Sunday: Finish your first marathon safely and comfortably. Run a smart race. Stick with the comfortable pace that you’ve practiced all summer long. Take your time and enjoy the day. You’ll have plenty of chances to improve on your finishing time in future marathons.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	10/6/08	10/7/08	10/8/08	10/9/08	10/10/08	10/11/08	10/12/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	33
1st Timer, Exp. Runner	3 Miles Easy	Rest	3 Miles Easy	2 Miles Easy	Rest	Rest	26.2 Miles	34
2^nd Timer	4 Miles Easy	3 Miles Easy or Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	36
Experienced Marathoner	5 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	37
Veteran Marathoner	6 Miles Easy	3 Miles Tempo	Rest	3 Miles Pace	Rest	Rest	26.2 Miles	38

Experienced & Veteran Marathoners

There’s a short tempo run, recovery run, and pace run on the schedule. With these three short workouts and the marathon, you’ll end up with over 35 miles for the week.

3-4 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Lactate Threshold Pace

Mile 3: Lactate Threshold Pace

Mile 4: Long Run Pace

Illinois Runs Marathon Training Program

Tips for the Week of 9-29-2008

Two weeks to go. You’re probably getting antsy. That’s normal during the taper period. Go on some shorter runs, but keep up the intensity to take the edge off your anxiety.

Cold and flu season is starting and your immune system is probably worn down from your training. Get lots of rest and sleep. Eat right and stay hydrated. Keep up the stretching to maintain your flexibility.

Confidence

It’s normal to get nervous before the marathon. You may wonder if you’ve trained enough. You want to be confident that you’ve chosen a realistic marathon target time. A good way to build that confidence is to review your training log and race results and then reevaluate your marathon goal.

If you’ve run a recent 10K (or even 5K) race, then you can go back to the tables in the Illinois Runs Workbook and determine a range of marathon finishing times that you should be considering. If you remember, we also did this exercise the first week of the program to determine the paces at which to run your workouts. You’ll end up with a range of marathon paces: faster (optimistic), mid-range, and slower.

Another quick way to estimate your marathon pace is to add one minute to your per-mile pace for a 10K race. For example, if you ran a 10K race in 50 minutes, then the per-mile pace was 8:03. By adding one minute, your estimated per mile pace for the marathon would be 9:03. That would bring you to the finish line in 3:57:30. This method works pretty well for anyone in the three to four hour range of finishing times.

If you raced a half marathon this summer or fall, then you can estimate your marathon finishing time by doubling your half marathon time and adding fifteen minutes. For example, if your half marathon finishing time was 1:45:00, then your marathon finishing time should be around 3:45:00.

You can also use the McMillan Running Calculator at www.mcmillanrunning.com.

Enter a recent race time (preferably a 10K to half-marathon). You will get predictions for various races, including the marathon.

If you didn’t race recently, then another way to estimate your marathon finishing time is to review the results of the 12 times a half-mile workout that you did a few weeks ago. Calculate the average time that it took you to finish the half-mile repeats. Add two zeros to the right side to come up with a projected marathon time. For example, if your average half-mile split was 4:00 (4 minutes) then your projected marathon time would be 4:00:00 (4 hours).

Obviously, the accuracy of predicting marathon performance based on times for shorter distances is dependent on what you did during training. So the second step in this reevaluation process is to review your training log and adjust your marathon goal based on your findings.

Check out the form at the bottom of these tips. You’ll find a list of variables that can affect your marathon performance. How many twenty milers did you do? How many miles per week did you average? Were you consistent with your speed and strength workouts? Were you comfortable on your longer pace runs? Have you had a recent injury or illness? Will you be running in a fairly fresh pair of shoes? (around 75 miles) Adjust your projected marathon time faster or slower based on each piece of information.

The final variable that can affect race performance will be the weather. Make any last minute adjustments to your target time on the morning of the race. If it’s too cold, too warm, too humid, or even too windy you may have to plan on running a slower pace. If it’s 40 degrees, not raining, and calm, then you will not have the weather as an excuse for a less-than-perfect race.

If you just have to know what the Chicago weather has been on October 12 over the last 10 years, check out this site. It looks like ideal running weather, but this is Chicago...you never know.

http://www.wunderground.com/history/airport/KMDW/1972/10/12/PlannerHistory.html?dayend=12&monthend=10&yearend=1972&req_city=Chicago&req_state=IL&req_statename=Illinois

First Timers

There are no calculations needed for estimation of your finishing time. You should plan on running the same relaxed, conservative pace that you’ve maintained on your long runs. As we have stated often: your goal is to finish your first marathon. Time should not be an issue for you.

A frequently asked question by first time marathoners is “How can I expect to run 26.2 miles, when I have only run 20 miles in training?”

The first and most important reason is the taper. By cutting back on mileage and resting the final weeks before the race you are replenishing your energy stores and allowing your body to recover completely from the previous 15-16 weeks of hard training.

The Bank of America Chicago Marathon is a big, exciting event. You’re going to be pumped up. The adrenaline will be flowing. You’ll be motivated the entire 26.2 miles by the enthusiasm of your fellow runners and the support from spectators and volunteers.

You’ll be putting in your maximum effort on race day. Unlike a training run, there is no tomorrow to consider. You will not be running again for a while; not on Monday, and maybe not at all during the following week. This is what you’ve trained for. It’s the final test.

The weather on October 12 should work in your favor. While you trained all summer when it was in the 60’s, 70’s, and 80’s with high humidity, on race day it will probably be in the high 30’s or low 40’s with low humidity at the start. It may get into the mid 50’s or low 60’s by the time you finish. There are no guarantees, but those are the normal conditions for early October, and they are perfect for running.

And finally, a lot of what it takes to complete a marathon is mental. Think positive. Remember all of the training runs that you completed in the summer heat and humidity. The long runs were improving your conditioning, but they were also preparing you psychologically for the marathon. You just spent 18 weeks training for this race. You’re going to have a successful and exciting marathon.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	9/29/08	9/30/08	10/1/08	10/2/08	10/3/08	10/4/08	10/5/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	21
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	8 Miles Easy	Rest or Cross Train	23
2^nd Timer	4 Miles Easy	5 Miles Easy or Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	25 to 26
Experienced Marathoner	5 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	26 to 30
Veteran Marathoner	6 Miles Easy	5 Miles Tempo	Rest	6 Miles Pace	Strength 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train, or 3 Miles Easy	27 to 31

Experienced & Veteran Marathoners

5 Mile Tempo Run

Mile 1: Long Run Pace

Mile 2: Target Marathon Pace.

Mile 3: 20 Seconds Fast than Marathon Pace

Mile 4: Lactate Threshold Pace, (20 Seconds Faster)

Mile 5: Long Run Pace.

Illinois Runs Marathon Training Program

Work Sheet for Adjusting Marathon Pace Estimate

Mid-Range Marathon Target Time

Factor

Measurement

Rating

Adjustment

Number of 20 Milers

Long Run Pace

Speed Work

Strength Work

Pace Work

Highest Weekly Mileage

Tapering Period

Hydration

Glycogen Level

Flu, Cold

Injury

Race Day : Temperature

Race Day : Humidity

Race Day : Wind

Race Day : Rain

Shoes

Total Adjustment

Adjusted Marathon Target Time

1. Record your Mid-Range Marathon Target Time that was based on your most recent race and time trial results.

2. Enter a measurement for each line item based on your training log and the predicted race day weather conditions. Rate each item based on the criteria from the Checklist. Decide if an adjustment towards either your Fastest Marathon Target Time or your Slower Marathon Target time is needed.

3. Add up the adjustments and apply them to the original Mid-Range Marathon Target. The Adjusted Marathon Target Time should be a fairly good predictor of your performance.

Illinois Runs Marathon Training Program

Checklist for Adjusting Marathon Pace Estimate

	Great	Good	OK	Marginal
Long Runs
Number of 20 Milers	3+	3	2	0-1
Pace(seconds > race pace)	30-90	90-120	120-150	<30, >150
Speed Work
(Intervals, Tempo,Hills,Races)	2 per week	1 per week	biweekly	infrequent or > 2 per week
Strength Work (Core Strength, Circuits)	1 per week	biweekly	infrequent	never
Pace Work (5-10 mile run at marathon pace)	2 per week	1 per week	biweekly	infrequent
Highest Weekly Mileage	55 +	45-50	35-40	< 30
Tapering Period (30% - 40% per week)	3 weeks	2 weeks	2 weeks	1 week
Diet
Hydration	high	high	high	low
Carbohydrates	high	high	high	low
Personal Health
Flu, Cold	none	none	last week	last few days
Injury	none	none	4-6 weeks ago	< 3 weeks ago
Race Day Weather
High Temperature	40-55	35-40, 55-60	30-35,60-65	<30, >65
Humidity	low	low	med	high
Wind	low-med	low-med	med	high
Rain	none	none-light	med	heavy
Shoes	50-150 miles last long run	150-300 miles last long run	300-400 last long run	New shoesor > 400 miles

Rating	Description	Time Adjustment
Great	No problems. Adjust estimate towards optimal pace.	Down
Good	Slight adjustment towards optimal pace.	Down Slightly
OK	Should finish OK. Stick with mid-range pace estimate.	Neutral
Marginal	Add lots of time. Adjust estimate towards conservative pace.	Up

Illinois Runs Marathon Training Program

Tips for the Week of 9-22-2008

There are 3 weeks to go until the Bank of America Chicago Marathon. We had nice weather for the last 20-mile weekend. Congratulations to all. You’ve made it through some tough training runs. Let the taper begin.

Tapering

The focus of the next three weeks will be on pace work and rest (cut backs in mileage and intensity). You can also continue with strength workouts and cross-training. The experienced runners should also continue with some limited speed work, and possibly run a predictor 10K race this coming weekend.

It has taken 15 weeks of progressively longer and harder workouts to get your body conditioned for the marathon. Take a look back on the mileage progression. It has been build weeks followed by rest weeks. You’ve pushed yourselves harder during the build weeks and then allowed yourself to recover during the rest weeks. Including rest weeks has helped avoid injury and burn-out.

The taper is the final rest period. You’ve reached a point of diminishing returns; when the hard training is ending because there is little to be gained from it in the short time before the race. You are where you are in terms of conditioning. Any high-stress workouts that you do in the last two to three weeks are more likely to hurt you than help you on race day. By not allowing for rest, you risk leaving your best efforts out on the training path. You’ll go into the marathon fatigued.

Check out this article by Bob Cooper for more information on the three week taper.

http://www.runnersworld.com/article/printer/1,7124,s6-238-244-255-5958-0,00.html

Race Day Planning

Start developing your race day plan. How are you going to get there? If you’re driving, plan on getting there early. Getting into one of the Grant Park garages can take time. Why not take the train? Some of the commuter lines will have special early trains for marathoners. Your family and friends can drive or take the train down later to watch you run. Check out Metra’s and CTA’s websites.

http://www.metrarail.com

http://www.transitchicago.com

Speaking of family and friends, you should start lining up your support team. You need to identify the exact spots (down to the square foot) on the course where they will meet you. You will then be able to pick them out as you approach. They will almost never be able to pick you out because of the large number of runners. Pick spots on the inside of the course. That way they won’t have to cross in front of runners to get to the meeting spot (an almost impossible task).

In addition to a large, obnoxious support sign, have them bring anything you think you might need during the race that isn’t provided at the aid stations (energy gels, body glide or Vaseline, band-aids, a change of socks). And finally, let them know where the Illinois Runs tent will be. That’s where your gear will be and that’s where they should meet you after the race. Stay away from the marathon’s family reunion area. It’s a mad-house.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	9/22/08	9/23/08	9/24/08	9/25/08	9/26/08	9/27/08	9/29/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	28
1st Timer, Exp. Runner	5 Miles Easy	Rest	8 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	30
2^nd Timer	4 Miles Easy	6 Miles Easy or include 8 x 200M Hill	Rest	8 Miles Pace	Rest	12 Miles Easy or 10K Race	Rest or Cross Train	25 to 30
Experienced Marathoner	5 Miles Easy	12 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race	Rest or Cross Train, or 3 Miles Easy	25 to 30
Veteran Marathoner	6 Miles Easy	16 x 200M Hill	Rest	8 Miles Pace	Rest	10K Race	Rest or Cross Train, or 3 Miles Easy	27 to 32

Experienced & Veteran Marathoners

This is the weekend to run a marathon predictor race. Check out the tips from the week of 9-08-2008 for more information. Next week’s tips will have instructions on how to use your race results to predict a marathon finishing time.

If you are racing this weekend, the schedule calls for running a shorter speed workout during the week and skipping the 12-mile run on the weekend. If you don’t want to miss the 12-mile easy run, then move it to the night that you normally do your speed workout. Skipping the regular speed workout is fine, since the race is considered a speed workout. If you are not racing, then run the easy 12-miler with your regular pace group.

The speed workout this week will be an interval workout of short hills. This is the same workout that we did back in week 15.

Start with a one-mile warm-up at long run pace. Take a short rest. Do some light, active stretching.

The veteran marathoners may choose to do a fourth set.

End the workout with a one mile cool-down at long run pace.

Illinois Runs Marathon Training Program

Tips for the Week of 9-15-2008

Only four weeks to go until the marathon. This is the last build week and it’s the toughest. This week-end’s 20-miler is the culmination of 15 weeks of hard work. It is also the last chance to effectively practice everything that you plan to do the weekend of the marathon. This includes activities like meals and sleep the few days before the run. Consider this week-end’s long run as the last review exercise before the final exam. After the twenty-miler, you should be feeling pretty confident that you’re going to pass the test. Get ready to rest up. “Cramming” in the last few weeks before the marathon is not recommended.

Why not 26.2 in Training?

A common question from first-timers is: “Why don’t we run the full 26.2 miles in training?” Some runners do, but Illinois Runs only recommends it for the most experienced runners. In fact, some experienced runners may use one marathon as a long training run in preparation for a later marathon. They will run the first marathon at a much slower pace than their normal marathon pace. This allows them to practice everything in a real race environment.

As mentioned in previous tips, the drawbacks to running longer (for both weekly mileage and weekend long runs) are injury and being fatigued going into the race. For first-timers, this is especially true. Coming into the 18-week program with their low base-mileage, typical first-timers are not prepared to safely increase their long runs past 20 miles. They would either break down or be hopelessly tired on race day from too many 20-mile-plus training runs.

But even for first-timers who are experienced runners or who started their base-building back in January, there are non-physiological reasons for not running the full 26.2 miles in training.

Obviously, the primary motivating factor for first-timers, during training and on race day, is to complete the 26.2 mile course. It’s a major accomplishment that will put them in an elite group. It’s what keeps runners going in the last few miles of the marathon. And, crossing the marathon finish line is always a special experience, especially for first-timers. If first-timers complete the full marathon distance in training, then they risk taking away from that race day motivation and experience. Remember the feeling of accomplishment that you’ve had each week when you completed yet another long run for a new personal distance record. Well, multiply that by about 100 and that’s how you’re going to feel on race day as you round the turn from Roosevelt Road on to Columbus Drive and approach the finish line.

You Know You're A Runner When...

Ellen Kuksuk, from last year’s Half Marathon Program, put together the following check list. After weeks and weeks of training, how many items can you relate to?

you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
you have a favorite ice pack
you laugh about chaffing
you have an exact 'prestart routine' for all runs: the same stretches in the same place for the same amount of time before you take off
you buy Gatorade by the truck load
you get back from vacation and the first thing you tell people about is how the running was
your friends think they need to practice more before they can run with you
you call 4 miles an easy day
your socks come in two categories: running socks and others
you consider pasta to be a food group
you have to make a real effort to remember to talk to your (non-running) family and friends about something other than running
your boss tells you to go run because your having a bad day at work
your non-running family and friends know the differences between feet that are neutral, over-pronating, and supinating
you run so much that your family has a separate laundry basket for your running clothes
people stop asking you if you are going to run today, but rather ask you when
your friends buy sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
you smirk at people who tell you that you run too much or are crazy for enjoying a run
you know how to pronounce (correctly) Plantar Fasciitis
your friends know that if you don't answer your phone, you're probably running
you try to convince people to run a 5k because it's "only" 3 miles
you pass on going out with your friends on Friday night because you have to get up early and run
you no longer have to explain to your friends why cotton isn't the best choice for running attire
you come back after a 1 hour run and your spouse says 'That was fast. I didn't expect you back so soon.'
you dream about running
your spouse begs you to go for a run because you are in a bad mood
you brag about losing toenails

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	9/15/08	9/16/08	9/17/08	9/18/08	9/19/08	9/20/08	9/21/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	10 Miles Easy	4 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	38
1st Timer, Exp. Runner	6 Miles Easy	Rest	10 Miles Easy	5 Miles Easy	Rest	20 Miles Easy	Rest or Cross Train	41
2^nd Timer	5 Miles Easy	6 Miles Easy or include 8 x Quarter Mile	Rest	10 Miles Pace	4 Miles Easy	20 Miles Easy	Rest or Cross Train	45
Experienced Marathoner	6 Miles Easy	12 x Quarter Mile	Rest	10 to 11 Miles Pace	5 Miles Easy	20 to 22 Miles Easy	Rest or Cross Train, or 4 Miles Easy	46 to 53
Veteran Marathoner	7 Miles Easy	16 x Quarter Mile	Rest	10 to 13 Miles Pace	6 Miles Easy	20 to 23 Miles Easy	Rest or Cross Train, or 5 Miles Easy	49 to 60

Experienced & Veteran Marathoners

Start with a one-mile warm-up and some stretching.

The quarters will be run in 3 sets of 4 repeats.

Follow the first, second, and third quarters in each set with a one-minute rest interval. Follow the fourth repeat with a slightly longer rest and a water break, before starting the next set.

Finish the workout with a one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 9-8-2008

Only five weeks to go until the Bank of America Chicago Marathon. This week is a rest week. Next week is the last tough week. Then the three-week taper begins.

Fall Racing

With your improved conditioning, cooler weather, and some rest you might be tempted to run some shorter races in the next few weeks. Here are a couple of suggestions regarding fall races.

Other than the marathon, the Illinois Runs training calendar has only two races scheduled. They are listed as options for the experienced marathoners in the first week of training and two weeks before the marathon. These races are meant to be used as an evaluation of your current fitness level and as predictors of your marathon finishing time. The schedule lists 10K races because they are a fairly reliable predictor. 5K races can also be used, but they are less reliable. Longer races like the half-marathon are reliable predictors, but they are harder on your body and require more recovery time. This can interfere with your training schedule and even lead to an injury.

The Racing and Training Pace chart in the I-Run workbook can be used to estimate your marathon finishing time based on a 5K, 10K, or half-marathon race time. There will be more information on using the results of your predictor race in another set of tips, closer to the marathon.

At this time of year, there are several races to choose from on any given weekend. The weekend of 9-27-08 and 9-28-08 would be the best weekend to run a predictor 10K. You will have already started your taper, so you’ll be well rested going into the race. And because there will still be two weeks until the marathon, you’ll have plenty of time to recover. Reviewing the racing calendar, here are two local races to consider that week-end.

Highland Park District 112 Fun(d) Run (10K), Highland Park, 9-27-08, 8:00 AM

http://www.active.com/page/Event_Details.htm?event_id=1619329&assetId=e4ea9b21-a143-464f-98ac-e41acbaa548b

PAWS Chicago’s Run for Their Lives (8K), Chicago, 9-28-07, 9:00 AM

http://pawschicago.kintera.org/faf/home/default.asp?ievent=272373

If neither of these races is convenient for you, check the calendar for a 5K race. Here’s the link to the Chicago Athlete calendar.

http://www.chicagoaa.com/calendar/smu.html

A 5K or 10K race is your speed workout for the week. You should schedule a rest day before the race and a recovery day after it. Also, running a weekend race will conflict with your long training run. The long run is still your most important workout and shouldn’t be skipped. Therefore, if you end up racing, it’s recommended that you move the weekend 12-miler to the day on which you normally do your speed workout.

The Chicago Half Marathon

The Banco Popular Chicago Half Marathon is coming up this weekend. Again, because of the long recovery time, racing a half-marathon during the training season can be risky. Only the most experienced runners should be considering running it all out. Instead of racing it, treat this race as a either your easy long run or your marathon pace run. Use it to practice everything that you plan to do on October 12th. If you use this race as your pace run for the week, then move the easy 12 mile long run that is scheduled for the weekend to earlier in the week.

First Timers

As we’ve mentioned before, we recommend that you stay away from racing during your training. There will be plenty of time after the marathon to run shorter races. Allowing several weeks of recovery, a November race, like one of the “turkey trots”, would be about right for you.

Once you’ve completed the twenty-miler, it will be time to start the taper. Resist the urge to race and enjoy the rest. You will have earned it and you will need it.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	9/8/08	9/9/08	9/10/08	9/11/08	9/12/08	9/13/08	9/14/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	29
1st Timer, Exp. Runner	6 Miles Easy	Rest	9 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	32
2^nd Timer	4 Miles Easy	6 Miles Easy or include 6 x Half Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train	33 to 34
Experienced Marathoner	5 Miles Easy	10 x Half Mile	Rest	9 to 10 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	35 to 41
Veteran Marathoner	6 Miles Easy	12 x Half Mile	Rest	10 to 12 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 5 Miles Easy	40 to 46

Experienced & Veteran Marathoners

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

We will run a modified version of this workout. The rest interval is shorter and some of the experienced runners may do 12 repeats instead of 10.

Start with a one-mile warm-up at long run pace. Take a short rest and do some light, active stretching.

Base the number of half-mile repeats that you run on your weekly mileage.

35 miles per week: 6 to 8

36 to 45 miles per week 8 to 10

Over 45 miles per week: 10 to 12

Take a 1:30 rest between repeats. Take a slightly longer rest and get water after each set of 4.

Illinois Runs Marathon Training Program

Tips for the Week of 9-01-2008

There are 6 weeks to go before the Bank of America Chicago Marathon.

It’s another build week. And this weekend’s run will be the first 20-miler for the Second Timers. This week and the week after next are the hardest weeks of the program. That’s why we will sandwich a cut back mileage week between them.

Suggestions for the 20 Miler

The I-Run Workbook lists several strategies for running the 20-milers. Here’s a brief recap.

The first strategy is to run the entire 20 miles at the same slow, comfortable pace that you’ve been running all summer. This is the method that will be used by the group leaders. It’s also the method that we recommend for first-timers.

The second strategy is to run the 20 miles slow enough so that the entire workout, including water stops, will take the same amount of time that you estimate that it will take you to complete the marathon. As well as training you physiologically, the long run is also preparing you psychologically for the marathon. Doing anything continuously for 3, 4, 5 or 6 hours, including driving, watching TV, and most certainly running, can be mentally challenging. Method 2 will better prepare you mentally for marathon day. Because you’re running slower than you plan to on race day, the physical stress is less and you will be able to recover quickly. If you can’t get other runners in your group to try this method, you may want to switch to a slower pace group.

The third strategy is designed to simulate how it will feel to maintain your target pace during the later stages of the marathon. This method involves running the first 16-18 miles at the normal easy pace for your group. The last few miles are then run at your target marathon pace. Because the bulk of the miles are done at a slow pace, and you’re only running 20 miles, you will be able to recover quickly. This method should only be used by the experienced marathoners. If you want to experiment with this method, see if other experienced runners in your group would be willing to join you.

First Timers, stick with method 1. Run the same pace that you’ve been running all year. This should also be the pace at which you plan to run the marathon. Keep your training simple. Focus on finishing safely. You can experiment with some of these other techniques when training for your second marathon.

And don’t forget to practice everything that you plan to do on the weekend of the marathon. Have you bought those shoes yet? You should have about 50 - 75 miles on your marathon shoes, including one long run, preferably a 20 miler.

Weekend Runs Longer than 20 Miles & Pace Runs Longer than 10 Miles

The published training schedules give experienced runners the option of extending the week-end runs past 20 miles and the mid-week pace runs past 10 miles. The obvious reason for extending these workouts is to better prepare for the marathon. This is especially important to runners looking for that optimal marathon. However, there is a breaking point for every runner, no matter how experienced. Running longer on the pace run and the weekend run is a lot like increasing your weekly mileage. There is a training benefit, but there is also the increased risk of injury.

The bottom line is we don’t recommend extending the long run or pace run unless you are an experienced marathoner with a big mileage base.

If you are going to extend these runs, make sure that you are not running faster than the recommended pace. For the long run, that pace should be a comfortable one that is 30 to 90 seconds slower than marathon pace. The pace runs obviously should be run at your target marathon pace.

Over training (too many miles, at too fast a pace) can also lead to being over-tired. While you may be fortunate enough to avoid an injury, you may end up wearing yourself down to the point where even the three-week taper prior to the race is not enough time to fully recover from training and to be properly rested for the marathon. So, be careful. You don’t want to find out on race day that you’ve left your best efforts out on the running path.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 6	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	9/1/08	9/2/08	9/3/08	9/4/08	9/5/08	9/6/08	9/7/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	9 Miles Easy	4 Miles Easy	Rest	18 Miles Easy	Rest or Cross Train	35
1st Timer, Exp. Runner	6 Miles Easy	Rest	9 Miles Easy	5 Miles Easy	Rest	18 Miles Easy	Rest or Cross Train	38
2^nd Timer	Strength & 2-3 Miles Easy	7 Miles Easy or include 3 x Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	20 Miles Easy	Rest or Cross Train	40 to 42
Experienced Marathoner	5 Miles Easy	5 x Mile	Rest	9 to 10 Miles Pace	Strength & 2-3 Miles Easy	20 to 21 Miles Easy	Rest or Cross Train, or 4 Miles Easy	44 to 50
Veteran Marathoner	6 Miles Easy	6 x Mile	Rest	10 to 12 Miles Pace	Strength & 2-3 Miles Easy	20 to 22 Miles Easy	Rest or Cross Train, or 5 Miles Easy	48 to 56

Experienced & Veteran Marathoners

This week’s workout will be mile repeats that will vary between Lactate Threshold pace and 10K Race Pace. It’s getting darker much earlier now. If you are running this workout in the evening, select a course that is well-lit and has good footing.

Start with a one-mile warm-up at an easy pace. Take a short rest. Do some light, active stretching.

Mile Repeat 1: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 2: 10K Race Pace. 2 minutes rest.

Mile Repeat 3: Lactate Threshold Pace. 2 minutes rest.

Mile Repeat 4: 10K Race Pace. 2 minutes rest.

Mile Repeat 5: Lactate Threshold Pace. 2 minutes rest.

Finish with a one-mile cool-down at an easy pace.

Base the number of mile repeats you run on your weekly mileage.

Low thirties: First 3 repeats.

Mid thirties: First 4 repeats.

Over 40 Miles: All 5 repeats.

Illinois Runs Marathon Training Program

Tips for the Week of 8-25-2008

There are 7 weeks to go before the Bank of America Chicago Marathon.

It’s a well earned rest week. Listen to your body. If you’re feeling a little beat up, take extra rest or do more cross-training instead of running. Hydration, good nutrition, sleep, and stretching are now especially critical to staying healthy and injury-free. There are only two more build weeks left, but they are the toughest. So really rest this week!

Labor Day Week-End

Labor Day weekend is coming up and many of you may be out of town. It’s one of those weeks when you have to be flexible with your training schedule. As mentioned in earlier tips, the long run and mid-week pace runs are the most important workouts. You need to fit them in with the rest of your activities.

This quote from Bob Glover, author of The Runner’s Handbook and The Competitive Runner’s Handbook, sums it up perfectly.

"The single most important ingredient to marathon success is the long run. "Going long" is a hallowed weekend tradition that is despised and loved, feared and revered, bragged about and complained about. Whether you like long runs or not, one thing remains clear: You have to run them if you want to maximize your potential on marathon day. The long run can make you physically and psychologically stronger or it can destroy you, turning running into a painful task. The long run mirrors the marathon itself: it demands attention and respect.”

If you can’t run with the group on Labor Day week-end then you have a number of options. You can run on your own when you’re out of town. It’s a great way to explore a new area. However, measuring a course, getting water and Gatorade during the run, and just finding a few hours for the run can all be challenging.

Another option is to move the long run to Thursday or Friday. You can then move the pace run to the week-end. It should be a lot easier to fit in the shorter pace run while you’re out of town. If you plan on doing this, see if someone from your regular group would be willing to run long with you on Thursday or Friday.

If you end up running by yourself, you’ll need to make plans for fluid replacement. Choose a course that has water fountains on it. That way, you only need to worry about Gatorade. You can set up your own aid station by dropping off Gatorade ahead of time and then run a loop that allows you to pass the station several times. A better option is to carry Gatorade with you on the run. A belt, such as those from Nathan Sports, allows you to carry water, Gatorade, and gels. The extra weight is evenly distributed around your waist. Check out their web-site for some examples.

http://www.nathansports.com/our_products/hydration_nutrition/race_speed.html

With any of these options, you could end up running many of the miles by yourself. If at all possible, make it to a scheduled group run on Saturday or Sunday.

Universal Sole Half Marathon

The inaugural running of this race is coming up on Labor Day, 8-01-08. Many runners, especially the experienced ones, will be tempted to enter it. Fortunately, it follows a weekend with cut-back mileage. However, racing it will additional stress on your body. There is a 18-20 mile run coming up the following weekend. If you plan to run this race, here are a few recommendations.

Treat the race as a long pace run and use it to practice everything that you plan to do on the day of the marathon. The distance of next week’s pace run for the experienced runners is 9 to 10 miles. So, move the mid-week pace run to Monday and substitute a shorter workout in place of the pace run later in the week. Run the first 3 to 4 miles at an easy pace and the rest of the race at your target marathon pace.

As mentioned in previous tips, the long runs and mid-week pace runs have now become high-stress workouts. They need to be followed by rest or easy days. So if you’re running the half marathon, do your long run on Saturday, allowing Sunday to be a rest day. Also, if you are running the weekly speed workouts, run a scaled down version of the workout on Tuesday, 9-02-08, or move that workout to later in the week.

First Timers

Did you ever think that you would consider a 12-mile run to be a cut-back? You’re conditioning has been improving slowly but surely since June. However, don’t get over-confident and try to do too much. Take the rest week seriously. Stay away from racing, no matter how good you feel.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 7	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	8/25/08	8/26/08	8/27/08	8/28/08	8/29/08	8/30/08	8/31/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	27
1st Timer, Exp. Runner	4 Miles Easy	Rest	8 Miles Easy	5 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	29
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or include 4 X Half Mile	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train	29 to 31
Experienced Marathoner	4 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	31 to 35
Veteran Marathoner	5 Miles Easy	2 x Half Mile, One Mile, 2 x Half Mile	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 4 Miles Easy	32 to 37

Experienced & Veteran Marathoners

This week’s workout will be a mix of long intervals. It will include a set of ½ mile repeats, a one-mile run, and a second set of ½ mile repeats.

Start with a one-mile warm-up at an easy pace.

Follow this with a set of 2 half-miles at 10K pace. Take a 1:30 minute break between repeats. Take a 3-minute break after the second half-mile.

Next, run another set of 2 half-miles at 10K pace with a 1:30 minute rest between repeats.

Finish the workout with a one-mile cool-down.

Illinois Runs Marathon Training Program

Tips for the Week of 8-18-2008

There are 8 weeks to go before the Bank of America Chicago Marathon.

It’s another critical build week. The long run and pace run distances have increased. And it’s the first 20-miler for the experienced group. Next week we’ll cut back on the mileage.

Practice, Practice, Practice: Gels, Breakfast, Shoes, Clothing

There are only a few long runs left on which to practice and perfect all the things that you plan on doing on race day. Here are a few of those things to consider.

Gels & Other Energy Supplements

You’ve already had plenty of practice with the water and Gatorade. If you haven’t tried them yet, you should start experimenting with some other energy supplements. Start with Power Gel, since it will be available at 17.75 miles in the marathon. Pay attention to which types contain caffeine. Some of you may want the caffeine, some may not. You’ll need to drink water with each packet, so plan on taking the gels during your water stops.

The new formula Power Gel and E-Gel contain significantly higher levels of sodium than GU, Clif Shots and the other gels on the market. If Gatorade causes you stomach or intestinal distress, these are good options as you can stick with the gels and water only. Check out the manufacturer recommendations for use:

http://www.powerbar.com/Products/PowerGel/

http://www.cranksports.com/products/eGel/

Most of you will probably want to start using the gels before mile 17, so you will have to come up with a way of carrying them. Some running shorts come with side pockets or netting. You also can pin the packets to your singlet and then tuck them inside the waistband of your shorts. If it’s not uncomfortable for you, a fanny pack can be used.

Some runners prefer something more solid like Power Bars or hard candy. Some of the aid stations during the marathon will also offer bananas. What ever you decide on, you need to practice taking it on the long training runs. Some runners will stick with just Gatorade. That’s fine. Just don’t decide on marathon day to try something that you haven’t tested on a long run.

Start the marathon with enough gels to get you to mile 17 and then use the Power Gel station to replenish your supply. Obviously, if you choose a supplement other than Power Gel, then you’ll need to bring that supplement to the race.

Breakfast

The marathon will start at 8:00 AM. That’s at least an hour later than the start of the training runs. If you’ve been skipping breakfast before the training runs but plan on eating breakfast on race day, then you need to start eating breakfast before your long runs now. Some runners in our group actually get up early in the morning (3 or 4 am), eat breakfast, and then go back to bed. This gives them a couple of hours between eating and running. Stick with something light (plain toast, bagel, banana).

Shoes

Sometime in the next few weeks, you’ll need to purchase the shoes in which you will run the marathon. Unless you’ve experienced problems with your current pair of shoes, you should stick with the same model. You’ll want them to be broken in and tested, but you’ll also want them to be fairly fresh for the race. At a minimum, start using the new pair on some shorter runs and then use them for the last 20-mile run.

Clothing and Chafing

Over long distances, the constant rubbing of your clothing on your skin will cause chafing in several areas. Wear clothing that is designed for running. This clothing is made of light weight, breathable, synthetic materials that wick moisture away from body. Also apply Body Glide to areas that are likely to chafe. Generic petroleum jelly works also, but it can stain your clothing.

Here’s a note from Keith Kijek, the site coordinator at the Niles location. It’s for the men only.

“Over the past couple of weeks we have had a few situations of the bleeding nipple syndrome. Most of you have not experienced that, but may have had some tenderness in that area. Now is the time to work on prevention. Over the next few weeks with our increasing mileage, the heat and high humidity things are only going to get worse. No matter how soft that shirt may feel at the start you add constant motion and perspiration and it becomes sandpaper on your chest. They are several ways to combat this: Body Glide (applied very generously), band aids (the type designed to stick in wetness) and Nip Guards. Different methods work for different people so now is the time to experiment not on marathon day."

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 8	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	8/18/08	8/19/08	8/20/08	8/21/08	8/22/08	8/23/08	8/24/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	8 Miles Easy	4 Miles Easy	Rest	16 Miles Easy	Rest or Cross Train	32
1st Timer, Exp. Runner	6 Miles Easy	Rest	8 Miles Easy	5 Miles Easy	Rest	16 Miles Easy	Rest or Cross Train	35
2^nd Timer	Strength & 2-3 Miles Easy	7 Miles Easy or Tempo	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	18 Miles Easy	Rest or Cross Train	38 to 40
Experienced Marathoner	4 Miles Easy	7 Mile Tempo	Rest	9 to 10 Miles Pace	Strength & 2-3 Miles Easy	18 to 20 Miles Easy	Rest or Cross Train, or 3 Miles Easy	41 to 47
Veteran Marathoner	5 Miles Easy	7 Mile Tempo	Rest	10 Miles Pace	Strength & 2-3 Miles Easy	20 – 22 Miles Easy	Rest or Cross Train, or 4 Miles Easy	44 to 51

Experienced & Veteran Marathoners

A while ago, an optional easy run was added on Sunday in place of cross-training or rest. This week’s schedule shows Monday’s strength workout being replaced by an easy run. These changes enable you to increase your weekly mileage. You should consider these changes optional. As mentioned in last week’s tips, if you want to limit your weekly mileage to the low or mid 40’s then you can keep the strength training, cross-training, and/or rest days in your schedule. Increased weekly mileage is a factor in optimal marathon performance, but also increases the risk of injury.

This week’s workout will be the last of the scheduled Tempo Runs. It’s a 7-mile ladder. The pace will increase from Marathon Target to Lactate Threshold (up the ladder) and then decrease back (down the ladder) to Marathon Target Pace.

Mile 1: Long Run Pace, Warm Up

Mile 2: Marathon Target Pace

Mile 3: 15 to 20 Seconds Faster than Marathon Target

Mile 4: Lactate Threshold Pace

Mile 5: 15 to 20 Seconds Faster than Marathon Target

Mile 6: Marathon Target Pace

Mile 7: Long Run Pace, Cool Down

The weather forecast calls for continued high temperatures. Take a water break somewhere in the middle of the run.

Illinois Runs Marathon Training Program

Tips for the Week of 8-11-2008

There are 9 weeks to go before the Bank of America Chicago Marathon. It’s a critical build week. Some of you are getting close to maximum training distances for the weekend long run and the mid-week pace run. These runs have become high-stress workouts, and should be followed the next day by rest or a low-stress workout.

An old proverb from India says that “Only mad dogs and Englishmen go out in the noonday sun”. An appropriate paraphrase could be, “Only dedicated marathoners will go for a training run on a hot, humid day”. We’ve been through some hot (and wet) stretches and there are likely to be a few more. Play it safe by slowing down, running shorter distances, running indoors on the treadmill, and running at cooler times of the day. And stay hydrated! This hot weather training will hopefully pay off on a much cooler October morning. It can’t possibly be as hot on race day as it was last year!

Quality versus Quantity

By following the schedules in the workbook, some of you (Experienced and Veteran Marathoners only) could end up with 50, 55, 60 miles or more per week by late summer. At this point in the training, most of you are probably in the low to mid-thirties for weekly mileage but some may have already reached 40 miles per week. With the greater weekly mileage comes a greater risk of injury from over-training.

Higher weekly mileage does play a factor in achieving optimal race performance. However, you can still run a successful marathon on 40 to 45 miles per week. The critical (quality) workouts are the weekend long runs, mid-week pace runs, and to some extent, the mid-week speed workouts. You need to complete these workouts for a successful marathon. However, you can substitute cross-training, strength workouts, or rest days for some of the other (quantity) runs. By doing so, your weekly mileage will peak in the low to mid-forties, but you will not be taking on the greater risk of injury. If you’re looking for that optimal race and your body can take it, go for the extra miles. But unless you’ve been running for several years and have built up a significant base, stick with the lower weekly mileage. Also, if you’re feeling like an injury is looming, then go the lower mileage route.

First Timers

Your goal is to finish your first marathon. Your finishing time should not be a major concern. If you started the program with a 20-mile per week base, then 15 weeks later you will peak around 40 miles for your single highest weekly mileage. This is a sufficient base for completing the marathon at a slow, comfortable pace.

Half Marathons

Some of you may be planning on running some of the upcoming longer distance races such as Oak Brook or Banco Popular half marathons. We recommend that you treat these events as long runs, not races. The long run is the most critical training component of your program. Since you’ll be replacing your long run with the half marathon, use your warm-up and cool-down to get the mileage up to the published long run distance. Keep the same comfortable pace that you run with the group on weekends. Use the event to practice marathon activities like a high carbohydrate dinner and packing your bag the night before, breakfast, parking, bathrooms, and water stops. Go for a personal record at a different time of the year.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 9	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	8/11/08	8/12/08	8/13/08	8/14/08	8/15/08	8/16/08	8/17/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	15 Miles Easy	Rest or Cross Train	30
1st Timer, Exp. Runner	6 Miles Easy	Rest	7 Miles Easy	5 Miles Easy	Rest	15 Miles Easy	Rest or Cross Train	33
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or include 6 x 400M Hill	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	17 Miles Easy	Rest or Cross Train	34 to 36
Experienced Marathoner	Strength & 2-3 Miles Easy	8 x 400M Hill	Rest	8 to 9 Miles Pace	Strength & 2-3 Miles Easy	17 to 19 Miles Easy	Rest or Cross Train, or 3 Miles Easy	35 to 43
Veteran Marathoner	Strength & 2-3 Miles Easy	10 – 12 x 400M Hill	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	19 – 21 Miles Easy	Rest or Cross Train, or 4 Miles Easy	38 to 46

Experienced & Veteran Marathoners

This week is the final scheduled hill workout for the year. Like three weeks ago, the workout is 1/4 mile hill repeats. The only difference will be that you can increase the number of hill repeats, if your weekly mileage (base) has also increased.

The number of hill repeats you do is dependent on your weekly mileage.

30 Miles or less: 6 hills

30 - 35 Miles: 8 -10 hills

More than 35 miles: 10 – 12 hills

You should run 5K pace up the hill and jog down. The workout is continuous running. When you reach the bottom of the hill, you go right into the next uphill repeat. Include a mile or two at an easy pace for the warm up and cool down. Run the hills in sets of 4, taking a 4-minute water break between sets.

For those of you looking for an extra 20-miler, you can turn your 19-miler into a 20-miler this week-end. If you’re running these at the recommended slow, comfortable pace, the risk from running an extra mile is minimal. Even though it’s only one extra mile, it can be a great confidence builder and psychological boost to have the extra 20-miler. To compensate for the extra mile, you can cut mileage from some other workout, substitute a cross-training workout for an easy run, or take an extra rest day.

Illinois Runs Marathon Training Program

Tips for the Week of 8-4-2008

There are 10 weeks to go before the Bank of America Chicago Marathon. It’s a rest week. At the end of this week, we’ll be half way to the marathon: 9 weeks down and 9 weeks to go. Three weeks before the marathon we’ll start to taper and cut back on our mileage. So that means that after this week, we will have only 6 weeks until the taper, and two of those weeks are rest weeks. However, the weeks with the longest runs and highest weekly mileage are still ahead of us. So take advantage of this rest week. If you’re feeling tired or injured take some extra rest days or cross train.

CDC Half Marathon Program

Check out the final week’s schedule at the end of these tips.

What to Do When You Are Injured

Now is the point in training when injuries start popping up. Previous tips have mentioned ways to avoid over-training and about getting into the right pair of shoes. Over-training and improper shoes for your foot type and gait, or those with too many miles on them, are the most common causes of injuries. And despite taking the precautions that are covered at the injury prevention clinics and that are listed in the workbook, you may still develop an injury.

If you feel an injury’s onset, the workbook describes the self-treatment remedies of rest, ice, compression, and elevation (RICE). Taking anti-inflammatory medications after a run is okay if you have no medical contraindications. We don’t recommend taking them before or during a run because they could mask pain that shouldn’t be ignored.

When you have persistent pain that prevents you from running or simply won’t go away, you should seek help from a sports medicine professional. Illinois Runs is affiliated with AthletiCo, which offers a free screening for sports related injuries.

AthletiCo therapists are frequently at the long runs on weekends. If they have not introduced themselves, ask your group leader or site coordinator about them. You can also call AthletiCo at 1-877-284-5384. Or check out their services and locations through their web site: http://www.athletico.com .

The local sports publications, such as Chicago Athlete, also have sections for physician referrals.

It’s no substitute for an evaluation from a medical professional, but the web can provide some useful information about injury prevention and treatment. For an example, check out the following link: http://www.runningnetwork.com/trainingtips/injuryindex.html .

The first recommendation for recovery from a running related injury is usually rest. This means taking some time off from running. However, you’ve set your sites on October 12, 2008 and you don’t want to lose the conditioning that you’ve built up over the spring and summer. You can maintain your conditioning by switching to low-impact, aerobic alternatives to running. Check out the tips from Week 13 (July 14) about cross training. Swimming is an excellent aerobic alternative. It does require good technique and uses a different set of muscles from running. If you are not a good swimmer, many coaches suggest water-running for training with an injury. This involves “running” in the deep end of a pool while wearing a flotation device such as the AquaJogger. A specially designed Aquatic Training Shoe, with water outlet holes and fins, has also been developed for this activity. Walking is also good aerobic alternative. It just takes longer. Bicycling or “Spinning,” if your injury will allow it is also a good substitute.

If you fall behind in your training schedule, then you have a few options. The first is to revise your marathon goal. That is, you should plan on running the race slower. The course will be open for at least 6 hours. And there is nothing wrong with walking during the race. In fact, as mentioned in a previous tip, many participants incorporate walking breaks in their training and races.

And finally, if you end up losing significant amounts of training time, then you may have to skip Chicago and run a different marathon later in the year. It’s not a bad idea to always have a back-up marathon in mind. Check out the calendar of marathons in the US and Canada at Marathon Guide. Runner comments and ratings are included for each race. http://www.marathonguide.com/races/races.cfm

First Timers

Injuries are sometimes part of running, especially marathon running. This is why we ask first time marathoners to focus on just getting through the 26.2 miles and not worry about their finishing times. There are so many factors that go into training for and finishing your first marathon that you don’t need to pile on extra ones related to running fast. This applies to first-timers with some running experience, as well as to the novices. The first-timers with some running experience may be able to train comfortably at a faster pace than the novices, but they still need to approach their first marathon cautiously. That is why their recommended weekly mileage is only slightly higher than the novices.

Get to the starting line healthy and run an easy, comfortable pace during the marathon. No matter how much time it takes you to finish, it’s going to be a Personal Record.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 10	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	8/4/08	8/5/08	8/6/08	8/7/08	8/8/08	8/9/08	8/10/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	7 Miles Easy	3 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	23
1st Timer, Exp. Runner	4 Miles Easy	Rest	7 Miles Easy	4 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	25
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or include 4 x Half Mile	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	11 Miles Easy	Rest or Cross Train	28 to 30
Experienced Marathoner	Strength & 2-3 Miles Easy	8 x Half Mile	Rest	8 to 9 Miles Pace	Strength & 2-3 Miles Easy	11 to 12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	29 to 36
Veteran Marathoner	Strength & 2-3 Miles Easy	10 x Half Mile	Rest	9 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train, or 3 Miles Easy	32 to 37

Experienced & Veteran Marathoners

This week for the speed workout we’re back to half-mile repeats at 10K pace. What makes this workout tough is the shortened rest interval. The key to finishing the workout is to not run at too fast as speed.

Estimate your 10K pace by lopping off the two right-most zeros from your Marathon Target Time. This will give you a half-mile split that is pretty close to your 10K pace.

Run the repeats in sets of four, so that you can get water during the workout. The first three half-mile repeats are followed by a 1 minute and 30 second rest. Follow the fourth repeat with a 3 minute break.

Base the number of repeats on your weekly mileage.

25 Miles per week: 6 repeats or less.

30 Miles per week: 6 - 8 repeats

35 Miles or more: 8 - 10 repeats

CDC Half Marathon Runners

This is the final week of the training program. The race is finally here. Good Luck to all. The hard work is over. Get some extra rest and run a smart race.

Novices

As a beginning runner, you’ve trained at a slow comfortable pace. Stick with that pace, no matter how much adrenaline is flowing through your veins. You can’t expect to run fast, for very far, if you didn’t train at a faster pace. And, if you used the run/walk method during your training runs, it’s perfectly okay to do that during the race also.

Experienced Runners

Since they’ve been through the routine before, the biggest concern for the experienced runner is selecting a pace. A key to running a successful race, no matter what the distance (quarter-mile to the marathon), is picking the right pace. A fairly consistent pace is optimal. You don’t want to take it out too fast and then have to slow down significantly. But you also don’t want to finish the race thinking you could have pushed it a little harder. Use your splits from recent workouts to determine a target pace for the race.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five levels runners for this week. The schedules are flexible. You can move the workouts around to different days. But make sure to allow some rest days after the harder workouts.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	8/4/008	8/5/08	8/6/08	8/7/08	8/8/08	8/9/08	8/10/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy and/or Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	Rest	CDC Half Marathon	15 – 19
1st Timer, Exp. Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	Rest	CDC Half Marathon	18 to 22
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo	Rest	4 Miles Easy	Rest	Rest	CDC Half Marathon	23 to 24
Experienced Racer	Strength & 2-3 Miles Easy	4 Miles Tempo	Rest	5 Miles Easy	2-3 Miles Easy	Rest	CDC Half Marathon	26 to 27
Veteran Racer	Strength & 2-3 Miles Easy	4 Miles Tempo	Rest	6 Miles Easy	2-3 Miles Easy	Rest	CDC Half Marathon	27 to 28

Illinois Runs Marathon Training Program

Tips for the Week of 7-28-2008

There are 11 weeks to go before the Bank of America Chicago Marathon. It’s another build week.

It’s taper time for the CDC half-marathoners. Check out the separate schedule if you’re in that training program. It’s time to start resting up for the race. Every level of runner is scheduled to do a 6 mile run this weekend. We’re done with the longer distances. Any hard workouts in the last ten days are likely to do more harm than good. So take it easy.

Marathon runners burn up a lot of calories, so consequently they need to consume more calories. They need to “eat to run”. Coincidently, most runners seem to enjoy eating. In fact, you might say that a lot of them “run to eat”. We’ve heard of some pretty unusual pre-race favorites over the years, including: Pop Tarts and Diet Coke (diet?), and Egg McMuffins. However, being a marathoner does not necessarily give you complete freedom in the food department. So what is the right formula? Check out the nutrition tips below that were put together by Bob Horwitz, our 9:30 pace leader in Lincoln Park.

Whatever combination that you come up with, make sure that you practice it during training. This includes dinner the night before the run, breakfast the morning of the run, fluids and gels during the run, and a post race meal. Don’t plan on trying anything during race week that you haven’t practiced.

Nutrition for Runners

The energy needs for runners are high, with the average runner burning approximately 100 calories per mile. To meet these energy requirements, it is important to eat the correct fuel in sufficient quantities at the appropriate times. Thinking of food as “fuel for your engine” will help you make the right choices.

Runners should aim for a well balanced diet consisting mainly of unprocessed foods, starting with fruits, vegetables, whole grains and lean proteins. During training, you require more carbohydrates for energy and protein for muscle repair. The runner’s diet should consist of about 60% carbohydrates, 20% protein and 20% fats (mostly mono and polyunsaturated). There are a wide variety of carbohydrate sources. Many athletes are now replacing a portion of their traditional white flour pastas and breads with fruits and vegetables and other whole grains. Marathon training and low carbohydrate diets do not work, and dieting during marathon training in an attempt to lose weight is a mistake that will adversely affect running performance and health.

Runners need to eat the right foods at the right time to keep the “fuel tank” from running low. In general, eat often to keep blood sugar levels even throughout the day. Do not skip breakfast, but allow time between meals and your runs. Although a diet high in fiber is recommended for general health, you may want to limit fiber intake the night before, and the morning of the long run. Skip that new box of cereal that advertises, “All your daily fiber in one bowl” before your 20 miler. J Consume easily digested carbohydrates, such as energy gels and sports drinks, during longer runs. Immediately following your run, when muscle glycogen is depleted, is an appropriate time to consume simple sugars. Eat a few hundred calories within 30 minutes following your runs. It is suggested that a ratio of 4:1 carbohydrates to proteins will help in restocking muscle glycogen and aiding in muscle repair. Although there are a variety of specialty recovery drinks on the market, here are some other options: yoghurt, low-fat chocolate milk, fruit smoothies with added soy milk or soy or whey protein, bananas and peanut butter. Diabetic and hypoglycemic runners should check with their health care providers regarding their dietary needs during training.

Here is an excellent “Top Ten” nutrition list.

http://www.realbuzz.com/en-us/running/index?pageID=1360

Many athletes are now choosing a vegetarian diet for a variety of reasons. There are, however, a few additional considerations for the vegetarian runner. Without meat, the vegetarian athlete needs alternate protein source. Non-vegans do not have to worry too much. Dairy, beans, whole grains and nuts can supply sufficient protein needs. Without dairy or eggs, vegans have to plan more carefully. Soy is a complete protein source. Besides tofu, there are various meat substitutes made from soy, including soy burgers and soy dogs. Rice (brown rice is a good choice) or pasta (again whole grain pasta is a good option) and beans, will in combination, provide a complete protein. It is now believed that that these incomplete sources no longer have to be consumed together at one meal.

Vegetarians also need to be sure to get enough iron, zinc, B12 and calcium. Non-vegans do not have much to worry about here if they consume dairy and green leafy vegetables. Again, vegans need to be more thoughtful in their planning to obtain all necessary nutrients otherwise found only in animal products (B12 for example).

Here is good article for Vegetarian Athletes

http://www.runtheplanet.com/trainingracing/nutrition/vegetarian.asp

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Note that the CDC Half Marathon program now has different schedule for the next two weeks.

Week 11	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/28/08	7/29/08	7/30/08	7/31/08	8/1/08	8/2/08	8/3/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	13 Miles Easy	Rest or Cross Train	27
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	5 Miles Easy	Rest	13 Miles Easy	Rest or Cross Train	29
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	15 Miles Easy	Rest or Cross Train	32 to 34
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	7 to 8 Miles Pace	Strength & 2-3 Miles Easy	15 to 17 Miles Easy	Rest or Cross Train, or 3 Miles Easy	32 to 40
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	17 to 20 Miles Easy	Rest or Cross Train, or 3 Miles Easy	35 to 43

Chicago Distance Classic Half Marathon Schedule

Week 11	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/28/08	7/29/08	7/30/08	7/31/08	8/1/08	8/2/08	8/3/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	19
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	5 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	22
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	22 to 24
Experienced	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train, or 3 Miles Easy	23 to 28
Veteran	Strength & 2-3 Miles Easy	6 Mile Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train, or 4 Miles Easy	24 to 30

Experienced and Veteran Marathoners

This week’s speed workout is a 6-mile progressively faster Tempo Run.

This workout is similar to the Lactate Threshold run from 3 weeks ago. However, instead of a consistent LT pace for most of the run, the pace will get faster for each successive mile.

Mile 1: Long Run Pace, Warm Up

Mile 2: Marathon Target Pace

Mile 3: Midway between Marathon Target and Lactate Threshold

(20-30 seconds faster per mile than Marathon Target Pace)

Mile 4: Lactate Threshold Pace

Mile 5: 10K Race Pace

Mile 6: Long Run Pace, Cool Down

Illinois Runs Marathon Training Program

Tips for the Week of 7-21-2008

There are 12 weeks to go before the Bank of America Chicago Marathon.

This is a critical build week. Distances increase for almost all workouts. Hopefully, you got a good rest last week. If it’s hot, run in the early morning or the late evening. Run indoors on the treadmill for the shorter workouts. Slow down if you need to. Stay hydrated.

Keeping Up With the Schedule and Your Group

Inevitably, sometime during the marathon season, vacation, work, family, or bad weather (the past two Saturdays for example) will conflict with your training schedule. If you can’t rearrange your schedule, you may end up missing a workout. It may even be the long run or the pace run. A tendency of some runners is to try and make up the missed workout during the next week. This will cause an excessive increase in weekly mileage, which can then lead to stress and injury. You’re better off letting it go. It’s “water under the bridge”.

Because of hot weather or because of a low mileage base coming into the program, some runners may be having trouble keeping up with their group on the weekend runs. For those runners, here are a couple of suggestions for getting through the workouts.

The most obvious solution is to move to the next slowest group. You may stay with that group for the rest of the season, or go back to your original group when the heat lets up or your conditioning improves. Don’t feel bad about slowing down. The weekend run is supposed to be long, slow, distance.

Another option is to take walking breaks every few miles. This is a training method that has been promoted by Joe Henderson and Jeff Galloway for many years. Joe Henderson claims that you should be able to make it over 70 miles in one run, let alone 26.2, using this technique.

Most of our volunteers and runners prefer to run continuously. However, all of the groups do take water breaks every couple of miles. If you want to insert short walking breaks into your runs, be the first one out of the water stop and start walking. Then, when your group catches up to you, start running again. Depending on the size of the group, your walking breaks could be one to several minutes long.

“The best results come when you train to a comfortably tired state, knowing as you finish that the training could have been harder. Keep always in mind that you can never run too slowly but you can run too fast.” – Arthur Lydiard (renowned running coach)

Second Pair of Shoes

If you don’t already do this, consider buying a second pair of running shoes and alternate your pairs from workout to workout. Even identical models of shoes will have a different wear pattern. The result will be to vary the stress during your runs on different parts of your feet, legs, and hips. Shoes will lose much of their cushioning and support after several hundred miles. Keep track of your mileage in each pair of shoes and replace them before they cause problems. Running is a fairly inexpensive sport. Don’t cheap out on the most critical piece of equipment.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 12	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/21/08	7/22/08	7/23/08	7/24/08	7/25/08	7/26/08	7/27/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	6 Miles Easy	3 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	25
1st Timer, Exp. Runner	5 Miles Easy	Rest	6 Miles Easy	4 Miles Easy	Rest	12 Miles Easy	Rest or Cross Train	27
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or include 4 x 400M Hill	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	14 Miles Easy	Rest or Cross Train	29 to 33
Experienced Marathoner	Strength & 2-3 Miles Easy	8 x 400M Hill	Rest	7 to 8 Miles Pace	Strength & 2-3 Miles Easy	14 to 16 Miles Easy	Rest or Cross Train, or 3 Miles Easy	29 to 37
Veteran Marathoner	Strength & 2-3 Miles Easy	10 x 400M Hill	Rest	8 Miles Pace	Strength & 2-3 Miles Easy	16 to 19 Miles Easy	Rest or Cross Train, or 3 Miles Easy	33 to 40

Experienced & Veteran Marathoners

This week’s speed workout is 1/4 mile hill repeats. You should run 5K pace up the hill and jog down. The workout is continuous running. When you reach the bottom of the hill, you go right into the next uphill repeat. Include a mile or two at an easy pace for the warm up and cool down.

The number of hill repeats you do is dependent on your weekly mileage.

Mid 20’s: 4 repeats

High 20’s to Low 30’s: 6-8 repeats

35 Miles or more: 8-10 repeats

Illinois Runs Marathon Training Program

Tips for the Week of 7-14-2008

There are 13 weeks to go before the Bank of America Chicago Marathon.

Take advantage of the rest week. The distances of the long run, pace run, and mid-week speed workout all increase next week. Take an extra rest day or do some cross-training in place of an easy run. Don’t worry about the reduced weekly mileage.

Cross Training

Cross training for running can be any exercise that is aerobic and low-impact. The most common types are walking, cycling, and swimming. Cross training allows you to continue your conditioning while giving your legs and joints a break from the constant pounding that comes with marathon training. Some types of cross training can also improve your core strength and flexibility.

Because it’s low impact cross training can be done at high intensity. However for purposes of this program, it is recommended that cross training be approached as an easy recovery workout. The Illinois Runs training schedules, for all levels of runner, include one day of cross training on the weekends. If cross training is treated as an easy workout, it can be used as a substitute for any easy running workout during the week. If you’re one of those runners who prefer to keep the mileage low, cross training is perfect for some of your easy days. We’ll have more to say about weekly mileage, as we approach the 40-mile per week threshold.

The length of cross training workouts will vary, but one-hour seems to be about right. That’s 3 miles of walking, 10 to 15 miles of cycling, and 2500 to 3000 meters of swimming. A few Sundays ago, a couple of our runners participated in a century (100 mile) cycling event. That’s a bit excessive, but because it was low impact, it had little effect on their running workouts. Obviously, they had also been training on the bicycle for some time.

Walking is certainly the simplest form of cross-training. No extra equipment is needed. You can buy walking shoes, but your running shoes will suffice. It can be done anywhere. If it’s an option for you, walk to or from work on a day when you’ve scheduled an easy workout.

Cycling requires an extra piece of equipment or access to a stationary bike at a health club. But like walking it can be done anywhere. If you’re interested in higher intensity cycling, then try a spinning class at the health club or ‘Y’. Check out this article in Runner’s World:

http://www.runnersworld.com/article/0,7120,s6-238-263-266-11759-0,00.html

Cycling is a great way to explore new trails. For those of you living in the city, try cycling the entire lakefront path from the South Shore Cultural Center at 71^st Street to Hollywood on the north side. The suburbs are crisscrossed with bicycle paths that were once railways. Illinois Runs has training groups on three of them: the Greenbay Trail, the Prairie Path, and the Great Western Trail. For links to several of the trail organizations, check out the Chicagoland Bicycle Federation website:

http://www.biketraffic.org/content.php?id=112_0_6_0

Or link to the following site for a list of trails and maps in Illinois

http://www.mikebentley.com/bike/illpaths.htm

Swimming is one of the best types of cross-training since it’s zero-impact except for pushing off the wall, it will improve core and upper-body strength, and it can improve flexibility. It’s also probably the hardest for runners. First, it requires the right technique and a lot of practice to become proficient. Secondly, it requires access to a pool or lake (hopefully with a life guard). Check out the beach at Ohio Street near Navy Pier. It’s got a long stretch of shallow water that is patrolled by life guards. As you run by on weekend mornings, you’ll see athletes training there for the triathlon. Be careful, the water can be very cold.

If you need coaching, check out one of the local swim or triathlon clubs such as the

Chicago Tri Club.

http://www.chicagotriclub.com/events/swimworkouts.html

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 13	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/14/08	7/15/08	7/16/08	7/17/08	7/18/08	7/19/08	7/20/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	19
1st Timer, Exp. Runner	5 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	21
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or 8 x Quarter Mile	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 25
Experienced Marathoner	Strength & 2-3 Miles Easy	12 x Quarter Mile	Rest	6 to 7 Miles Pace	Strength & 2-3 Miles Easy	9 to 10 Miles Easy	Rest or Cross Train	24 to 28
Veteran Marathoner	Strength & 2-3 Miles Easy	16 x Quarter Mile	Rest	5 Mile Tempo or 7 Miles Pace	Strength & 2-3 Miles Easy	10 Miles Easy	Rest or Cross Train, or 4 Miles Pace	25 to 31

Experienced & Veteran Marathoners

This week’s speed workout is 1/4 mile repeats at mile race pace (V-VO2 Max). These are short, fast repeats with a short rest interval. The entire workout will be 3 to 6 miles long, including warm-up and cool-down. Refer to the Racing & Training Pace chart for guidelines on pace for these workouts.

This is our fastest workout. Because we are training for the marathon, we rarely run this fast a pace. However, regardless of the target race, this type of workout will benefit you. It will increase your running economy (amount of oxygen needed), your leg and core strength, and your running form.

This workout is best run on a track, but can be run on any measured course. Because of the faster pace, it is also our most dangerous workout. You need to watch your footing and the other runners in your group. If you’re new to speed workouts, then run a slower pace. Also, pay attention to track and path etiquette. Run single file or two abreast. Stay off the track or path during the rest intervals.

This is also one of our more complicated workouts.

The workout will be divided into sets of four quarter-mile repeats. Each quarter-mile repeat will be followed by a 45 second rest interval. After 4 quarters (1 set) there will be a 3 minute rest interval. Get water during the break.

The number of sets you do is dependent on your weekly mileage.

20 Miles per week: 1-2 sets

25 Miles per week: 2-3 sets

30 Miles or more: 3-4 sets

Illinois Runs Marathon Training Program

Tips for the Week of 7-07-2008

There are 14 weeks to go before the Bank of America Chicago Marathon. It’s another build week. Hang in there. Next week is a rest week.

Over Training, Rest, and Sleep

The number one cause of injury is over-training. While Illinois Runs conducts clinics on injury prevention, here are a few basic reminders.

For many first timers, each progressively longer weekend run is a personal distance record. Since many first-timers are also fairly new to the sport of running, over-training is simply trying to do too much too soon. Stick with a slow steady increase in mileage. And stay with the easy, comfortable pace. Until you’ve built up a strong running base and completed your first marathon, keep to the basics. Running marathons is a sport that requires lots of time and patience.

Choose a realistic goal and train accordingly. An unrealistic time goal will cause you to train at too fast a pace and over-stress your body.

Your body needs rest to recover from your training. The training schedule for this program establishes a consistent workout regimen for runners. A key component of the program is also scheduled rest. In addition to taking days off, rest can also include cutting back on the distance of runs, scaling back the intensity, and switching to low-impact cross-training for some workouts. Cross training and strength training are good alternatives to another training run. They will improve aerobic capacity and overall fitness. Choose low-impact activities such as swimming, bicycling, and walking. In addition to preventing injury, these will also be a welcome change to all the running.

Listen to your body. It’s usually right. Stiffness and small aches are the result of the increased mileage. Stretching and cross training will alleviate some of these problems. However, if you’re feeling “run down” from the increase in mileage or intensity, don’t feel guilty about taking some extra rest days. Most marathon runners are goal-oriented and driven. They don’t want to let up for fear of falling behind. It’s okay. You won’t achieve your marathon goal if you’re tired and injured.

Several weeks into the program, many first-timers will start going through a bit of a lifestyle change; especially the twenty-somethings. The prospect of waking up earlier than you do on weekdays and then running 10 miles or longer definitely makes you think twice about closing down the bars the night before. Burning the candle at both ends will eventually lead to burn-out, exhaustion, even injury. With the additional stress of marathon training, you will need additional rest.

Much of your body’s repair takes place while you’re sleeping. Developing a good sleep routine can play a significant role in the success of your training program. The following blog contains a pretty good check list for helping you sleep well. Although by reading some of the comments, you’ll see that what works for some runners, doesn’t work for others.

http://completerunning.com/archives/2007/03/14/sleep-on-this/

Do you think you’re getting enough sleep? Check out the following article.

http://health.msn.com/centers/sleep/articlepage.aspx?cp-documentid=100164755

It’s very easy for experienced runners who are looking for that extra edge, to get carried away. These runners especially need sleep in order to maintain their heavy training schedule. However, it appears that too much intensity can result in insomnia. Pete Pfitzinger notes that “a change in sleeping habits is an early sign of over-training.” Read more about this anomaly is the following article.

http://www.pfitzinger.com/labreports/sleep.shtml

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 14	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/7/08	7/8/08	7/9/08	7/10/08	7/11/08	7/12/08	7/13/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	22
1st Timer, Exp. Runner	5 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	24
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train	28 to 30
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 to 7 Miles Pace	Strength & 2-3 Miles Easy	12 to 14 Miles Easy	Rest or Cross Train	28 to 33
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	14 to 17 Miles Easy	Rest or Cross Train	31 to 36

Experienced Runners (No Novices Please)

This week’s speed workout is a 6-mile lactate threshold run. That’s a mile longer than the tempo run from three week’s ago. Check out the tips from 6-16-2008 for a write up on Tempo Runs.

Your Lactate Threshold pace is roughly equivalent to your 10-mile or half-marathon race pace. If you’ve raced either of those distances this spring then you should have a good feel for this pace. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate. If you refer to the Racing and Training Pace chart in the Illinois Runs Workbook, you’ll see that the pace is 40-50 seconds faster than your Marathon Target pace and only slightly slower than your 10K race pace.

On LT runs you should feel like you’re on cruise control. But beware. One runner in our group commented that the LT pace should also be called the Marathon “Bonk” pace. If you try to run the marathon at this pace, you’ll feel great for the first 15 to 17 miles, but then things will start to fall apart.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace for each mile. Use the first mile for a warm-up. Run each subsequent mile at a progressively faster pace, up to Lactate Threshold. Maintain this pace for several miles. Use the last mile for a cool down. Slow down and stop for water if it’s hot.

This workout should not be that difficult for you unless you’ve picked an unrealistic Marathon Target Time, you’ve never raced or trained at these faster paces, or it’s hot out.

If you’re having trouble with these runs then switch to the next slower group.

Illinois Runs Marathon Training Program

Tips for the Week of 6-30-2008

There are 15 weeks to go before the Bank of America Chicago Marathon. This is a build week. The long runs this coming weekend will be 2 miles longer than two weeks ago.

Half Marathoners

You are running the same schedule as the marathoners for the first several weeks. Most if not all of the tips apply. In that period you will build your long up to 12 to 16 or more miles, depending on your training profile. Strength training and cross training are important to all levels. Experienced runners should consider doing some speed work. One difference from the marathoners is that after 7 weeks, you will take a two-week taper going into the race on Sunday, August 10^th. Those schedule changes will be posted in later tips. Another difference from the marathoners is the speed of the mid-week pace run. See the next tip.

Pace Runs

This is also the week that one of the mid-week easy runs becomes a pace run. These runs are to be done at your target marathon pace. Half marathoners will do the first half of the run at a marathon pace and the last half of the run at their projected half-marathon race pace.

For first-timers, there’s really no change in pace, because we recommend that your target marathon pace be the same easy pace that you’ve already been maintaining on all of your training runs. Remember that you should be more concerned about completing your first marathon than about a specific finishing time.

For the experienced marathoners the pace of these runs will be 30 to 60 seconds faster than your long run pace on the weekends. If you’ve chosen a realistic marathon target time, then the mid-week pace runs shouldn’t be too tough for you.

For experienced half marathoners, these runs will be more like a slower Tempo run. They should start the run out an easy, long distance pace and increase the pace to their target race pace. About half of the run should be at that target race pace.

The distance of the pace runs will be slowly increased until it reaches 10 miles. Veteran marathoners may extend the distance to as long as 13 miles.

Hydration

With the long runs now taking well over an hour and the morning temperatures on the rise, staying hydrated during the long runs is imperative. Dehydration can lead to dizziness, cramps, heat exhaustion, and heat stroke.

Like the water stops in the marathon, the water breaks on our weekend long runs are spaced about 2 miles apart. During each break, drink at least 8 ounces of water. You should also start taking fluid replacement drinks. Later this summer, when the runs get longer, you should start trying some of the energy gels. Amby Burfoot of Runner’s World presents a detailed chart of fluid needs based on individual sweat rate:

http://www.runnersworld.com/article/0,7120,ssss6-242-302--10084-2-1-2,00.html

Some runners will have problems with the electrolyte drinks and gels. These supplements can cause indigestion, nausea, and other discomfort. You need to try these supplements on the long runs if you plan to take them during the race.

Illinois Runs will provide Gatorade Endurance Formula on the long runs. This is the drink that will be available at the Bank of America Chicago Marathon. If you plan to use some other fluid replacement during the marathon, then you should bring that drink with you to each long run.

And finally, during the rest of the week, moderate your consumption of caffeine and alcohol. They are diuretics and can cause dehydration.

First Timers

In addition to practicing hydration on the long runs, you should also be practicing everything else that you plan to do on race day. This includes dinner the night before the run, breakfast on morning of the run, which clothes and shoes you will be wearing on race day, and applying Body Glide or Vaseline to prevent chaffing. Now is the time to experiment. On race day, you don’t want to be trying anything that you haven’t successfully tested on your weekend training runs.

Ask your group leaders for additional tips. They’ve seen and/or experienced everything that can happen on race day.

Summer Racing

This time of year there are plenty of shorter races that will attract your attention. These races have a lot of appeal, despite the fact that it’s usually hot and humid.

Some like Four on the Fourth, http://www.4on4th.com/4on4th/index.html , which is put on by the Elmhurst Running Club, are run in the relative cool of the morning. Others like the Bastille Day 5K, http://www.chicagoevents.com/event.cfm?eid=100 , are run in the evening and have parties afterwards that may go late into the night.

If you plan to run one of these races, here are a few suggestions.

Short races like the 5K are speed workouts. Therefore, if you are racing one these, you should skip the regular speed workout for the week. You should schedule rest or easy workouts the day before the race and the day after the race. Always warm up at least a mile or more before the race. Do your regular stretching after the warm-up and maybe run some strides. Go into the race well hydrated. Take water at the aid stations and slow down if it’s hot.

If you are a first timer, we recommend that you stay away from racing while you’re training for the marathon. If you are going to participate in these events, then do them for fun, not time. Don’t let summer races conflict with your long run on the weekend. Take them easy and use them as a substitute for one of the mid-week runs. Remember that the number one goal is to get to the marathon starting line well-trained and free of injuries.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 15	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/30/08	7/1/08	7/2/08	7/3/08	7/4/08	7/5/08	7/06/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	20
1st Timer, Exp. Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	22
2^nd Timer	Strength & 2-3 Miles Easy	8 to 12 x 200M Hill	Rest	5 Miles Pace	Strength & 2-3 Miles Easy	11 Miles Easy	Rest or Cross Train	24 to 27
Experienced Marathoner	Strength & 2-3 Miles Easy	12 x 200M Hill	Rest	5 to 6 Miles Pace	Strength & 2-3 Miles Easy	11 to 13 Miles Easy	Rest or Cross Train	25 to 30
Veteran Marathoner	Strength & 2-3 Miles Easy	16 x 200M Hill	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	13 to 16 Miles Easy	Rest or Cross Train	29 to 34

Experienced & Veteran Marathoners

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

In addition to building aerobic capacity, hill workouts also develop leg strength and improve running mechanics. They are like intervals in that there are several repetitions at a fast pace followed by rest intervals. The uphill portion will be run at 5K pace. The downhill portion will be jogged.

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200's (2 times around a 400 meter or 1/4 mile oval track). The hill adds some extra stress.

This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 2 1/2 to 3 minute break. Get water during the break.

This workout is adaptable to the different levels of runners in our group by adjusting the number of repeats. Base the number of repeats on your weekly mileage.

20 Miles per week: up to 8 repeats. (Two sets of 4)

25 Miles per week: up to 12 repeats. (Three sets of 4)

30 Miles or more: up to 16 repeats. (Four sets of 4)

Illinois Runs Marathon Training Program

Tips for the Week of 6-23-2008

There are 16 weeks to go until the Bank of America Chicago Marathon. This is week 3 of the summer training program.

Rest Week

Our first rest week has already arrived. The basic progression of the program follows a pattern of 2 build weeks, followed by a rest week. During the build weeks, a mile is added to both the week-end long run and a mid-week run. This allows for a slow, steady, and safe build up of the two most important workouts. During the rest weeks, the mileage for these runs is reduced. This allows the body to recover from the increased mileage and to prepare for the next build week.

Take the rest weeks seriously. Cutting back on the long run this weekend may not seem necessary. But remember, during the week after this one, the long run will increase to 9, 11, or 13 miles depending on your running profile. Also, keep in mind that your number one goal is to get to the starting line healthy. A slow increase in mileage with some cut-back weeks will help you achieve that goal. And finally, you will really appreciate these cut-backs later in the summer, when the long run distance for the rest week is 12 miles!

Following this progression over the first 15 weeks of the program, the long run distance is increased to 20 miles and the mid-week pace run distance reaches 10 miles. You can expect your weekly mileage to double during this period. So, if you started the program with 20 miles a week, you can expect to be running 40 miles in the fifteenth week.

Stretching

Bob Horwitz, our resident stretching guru, has put together the following tips on stretching. Bob leads group stretching sessions after the weekend long runs on Saturdays in Lincoln Park. These sessions are also conducted at other sites.

Flexibility, in addition to endurance and strength, is a key component of a fitness program. Stretching, when done correctly, increases range of motion, promotes relaxation, improves performance, and reduces muscular soreness.

We will concentrate on two forms of stretching; static and dynamic. Static stretching follows your run and cool down, while dynamic stretching may be incorporated into you pre-run warm-up.

Static Stretching involves a slow, controlled lengthening of the muscle though a full range of motion and is held for 30-60 seconds in the furthest comfortable position. At the greatest range of motion, this may produce a feeling of pulling, or at the most, very mild discomfort, but not pain. You should never go past the point of, “it hurts so good.” Overstretching an injured muscle may cause additional damage.

All the major leg and hip muscles should be stretched. Many runners stretch the calf and hamstring muscles, but neglect the important muscles around the hip and gluteals. Always work both sides, e.g., left and right hip flexors, left and right gluteal muscles.

These articles include sample static stretching routines:

http://www.mayoclinic.com/health/stretching/SM00043

http://exercise.about.com/cs/flexibility/l/blstretch.htm

http://www.coolrunning.com/engine/2/2_1/126.shtml

The following interactive website demonstrates a stretch for various areas of the body:

http://news.bbc.co.uk/sportacademy/bsp/hi/games/3d_body/3dbody.swf

Dynamic Stretching uses momentum and active muscular effort to stretch. However, unlike ballistic stretching (which is not considered a safe form of stretching,) dynamic stretching avoids bouncing motions and it incorporates more sport-specific (e.g., running) movements

Leg kicks and walking or running high-knees are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing the action of hip extension.

These articles include sample dynamic stretching routines:

http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibilty.htm

The following dynamic warm-up was previously highlighted two weeks ago in our introduction to core workouts:

http://www.coreperformance.com/workout.php?p=1&s=2&id=2

When to Stretch

Never stretch a cold muscle. A pre-stretch warm-up of 5 to 10 minutes involving the same muscles as the workout ahead is recommended. A slow jog is a great warm-up for runners.

Dynamic stretching before your run (after the warm-up) improves dynamic flexibility and prepares the muscles for the workout ahead.

Static stretching after your run promotes muscle relaxation, restores pre-run muscle length and reduces muscle soreness.

If you’re willing to stay after the long runs on weekends, some of the group leaders will be conducting static stretching sessions.

Injuries

If you have any question regarding injuries or injury prevention, contact AhtletiCo at 1-877-ATHLETICO. Physical therapists will also be at our weekend training sites.

Other Marathons

If you missed the cut-offs for the Bank of America Chicago Marathon and the Lakefront Marathon in Milwaukee, there are plenty of other fall marathons to run. You may have to travel a bit, but it’s a great way to see another city, region, or even country.

Check out the following web site to pick a race.

http://www.marathonguide.com/races/races.cfm

The site also has an international calendar.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 16	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/23/08	6/24/08	6/25/08	6/26/08	6/27/08	6/28/08	6/29/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	16
1st Timer, Exp. Runner	4 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	17
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or include 4 x ½ Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy	6 to 8 x ½ Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 to 8 Miles Easy	Rest or Cross Train	22 to 25
Veteran Marathoner	Strength & 2-3 Miles Easy	8 x ½ Mile	Rest	5 Miles Tempo	Strength & 2-3 Miles Easy	8 to 10 Miles Easy	Rest or Cross Train	25 to 27

Experienced & Veteran Marathoners

The speed workout for this week is 4 to 8 times ½ mile at 10K pace.

This workout should not be run all out. You can refer to the Racing and Training Pace chart in the workbook for your 10K pace. Or, an easy way to estimate your 10K pace for these ½ mile repeats is to lop off the two right-most zeros from your Marathon Target Time. This will give you a 2 mile split that is pretty close to your 10K pace. For example: if your Target Marathon Time is four hours (4:00:00) then your ½ mile repeat time would be 4 minutes (4:00).

The rest interval between repeats should be fairly short: 1:15 to 1:45. This should be just enough time to allow your heart rate to recover to near its resting rate. A longer rest interval should be taken if it’s hot out or if you’re new to these types of workouts.

Base the number of repeats that you run on your total weekly mileage. The amount of up-tempo mileage should be equal to about 10 percent of your total weekly mileage.

20 - 25 Miles per week: 4 repeats

25 - 30 Miles per week: 4-6 repeats

30 Miles or more: 6-8 repeats

We will repeat this workout periodically throughout the summer. By September, the number of repeats will have increased to as many as 12.

Illinois Runs Marathon Training Program

Tips for the Week of 6-16-2008

There are 17 weeks to go before the Bank of America Chicago Marathon. This week we begin the slow but steady build up of mileage. A mile is added to the weekend long run and, depending on your running profile, a mile or two is added to a mid-week run. The total increase in mileage for each week will be limited to around 10 percent per week to avoid over-training and injury.

Scheduling and Balancing Your Workouts for the Week

Each runner comes into the program with different schedules (work, family, social, etc.), athletic ability, training background, and marathon goal. When you review the Suggested Weekly Training Schedules in the Ilinois Runs Workbook you will find recommendations for all types of workouts, including distances and paces. You will need to take these recommendations and tailor a program that fits your personal needs and fits into your personal schedule.

It’s easy for first-timers to customize their schedules because there is very little to customize. The distances vary but the runs are all done at an easy pace. Cross training and core strengthening can be included, but they are low-stress, low-impact workouts that can be inserted almost anywhere because they don’t require a lot of recovery time. Unless they have a work, family, or other scheduling conflict, first timers will probably follow the schedules as published.

It’s harder for the more experienced marathoners to balance their training schedules because there is a lot of variation in the workouts. There are a number of decisions to be made such as whether to do speed training, the number of strength workouts to include, and how many miles to run per week. Also, high-stress workouts like speed training and the long pace runs need to be balanced with low-stress workouts.

At the start of the week, review the suggested schedules and identify the workouts that you plan to do. Then fit them into your schedule of other activities. Always follow a harder workout, like the long run or speed training, with an easy workout or rest day. Easy workouts include short recovery runs, cross-training, and strength training.

This program offers group runs for the two required workouts: the long run and the mid-week pace run. The group long runs are scheduled for Saturday or Sunday depending on the training site. The day for the mid-week pace run also varies depending on the training site. Speed workouts are also conducted at several locations. So, if you’re running these group workouts, then much of your week is already scheduled. Then it’s just a matter of inserting a combination of rest days, cross-training, strength training and easy recovery runs between the group workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 17	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/16/08	6/17/08	6/18/08	6/19/08	6/20/08	6/21/08	6/22/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	18
1st Timer, Exp. Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	7 Miles Easy	Rest or Cross Train	20
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Easy or Tempo	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 25
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Mile Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 to 11 Miles Easy	Rest or Cross Train	24 to 28
Veteran Marathoner	Strength & 2-3 Miles Easy	5 Mile Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	11 to 14 Miles Easy	Rest or Cross Train	28 to 33

Experienced & Veteran Marathoners

The speed workout for this week is a 5-mile Tempo Run. This is a one mile increase over last week’s Tempo Run. This includes a two mile warm-up and a one mile cool-down, so it’s really only 2 miles at an up-tempo pace. By the end of the season, the Tempo Run distance will increase to 7 or 8 miles, with 4 to 5 miles at an up-tempo pace.

Link to the following Runners World article, by American marathoner Ed Eyestone, for descriptions of lactate threshold, types of tempo runs, and tempo run pace.

http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html

For this week’s tempo run, after a short warm-up and some light stretching, run each mile at the following paces:

Mile 1: Long Run Pace (warm up)

Mile 2: Marathon Target Pace

Mile 3: Lactate Threshold Pace

Mile 4: Lactate Threshold Pace

Mile 5: Long Run Pace (cool down)

Stretching can be done before and after a run. A brief dynamic stretching routine, preceded by a short warm-up run, prepares the muscles for the workout ahead. A complete static stretching routine should be done following the workout.

Although we did stretching exercises together as a group last week at the speed workout in Lincoln Park, most days the speed training coaches will expect you to do stretching on your own. These workouts will always start with at least one mile of slow running for a warm-up anyway.

More information about Tempo Runs

Bob Horwitz, the 9:30 Pace Leader at the Lincoln Park site, put together these additional tips about tempo runs.

The following information was derived from a number of sources including , Greg McMillan, www.mcmillanrunning.com, Ed Eyestone’s article in Running Times, http://www.newrunner.com/article/0,7120,s6-238-263-265-6141-0,00.html, John Hanc’s article in Runners World, http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html, Advanced Marathoning, Pete Pfitzinger, Daniel’s Running Formula, Jack Daniels, Ph.D., and http://www.k-b-c.com/daniels.htm, Jack Daniels, Ph.D.

For those who want a quick summary:

A tempo run is a sustained effort at faster than normal training pace. The traditional tempo, or lactate threshold, run consists of 20 minute of continuous running at 25-30 seconds slower than 5K race pace (or 15 seconds slower than 10K pace). This is preceded by a warm-up and followed by a cool down. Slower paced tempo runs (up to half- marathon pace) may go to 60 minutes.

More Detail:

What is lactate threshold (LT)? It is the point at which lactic acid, a metabolic by- product accumulates in the blood, tiring the muscles and slowing you down. LT runs raise the point that lactic acid starts to build up in your blood. The addition of LT runs in your training allows you to run at a greater pace and for longer distances before tiring. Short tempos are run at LT pace.

How do you determine your LT pace? There are several ways, some very scientific and some not-so scientific, but quite good. Few of us will get our lactate threshold measured in a lab. If you monitor your heart rate, your LT runs should fall between 85 and 90% of max. This is useful, however, only if you really know your maximum heart rate. More simply, LT pace is a comfortably hard pace you can maintain for about an hour. You probably would rate it 8 on a perceived effort scale of 1-10. You can talk, but not always in complete sentences. Another way to estimate this pace is about 15-20 seconds slower than your 10K race pace effort (the pace itself may be affected by the wind and other factors) or about 30 seconds slower than your 5K race pace effort, or about 45-50 seconds faster than your marathon pace. In general, the tempo pace will be slower than 10K and up to half marathon pace.

Here are examples for a 4 hour marathoner:

Marathon 9:10 pace -45 seconds = 8:25

5 K 7:55 pace + 25-30 = 8:20-8:25

10K 8:13 +15 = 8:28

These results are pretty close. So, for this 4 hour marathoner, a 20 minute traditional tempo run (Lactate Threshold) would be around an 8:25 mile. Estimate your own pace, by using the

The McMillan Running Calculator, http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm.

Enter a recent race time, and your training and projected race paces are calculated. If you check our 4 hour marathoner example, you will see the tempo pace range of 8:20 – 8:42. Our suggested 8:25 is near the fast end of the range and may be used for the traditional 20 minute (2-3 miles) tempo. The 8:42 is the predicted half-marathon pace.

There are benefits to running longer tempo runs, anywhere from 20 to 60 minutes. The longer runs are generally run as slower than LT pace. Again, let’s make this simple, but not exact.

Let’s call the traditional 20 minute (2-3 Miles) tempo (Lactate Threshold) run a short Tempo. As you increase the mileage you will run slower than true lactate and may be running your half marathon pace. So, let’s add about 10-15 seconds for a Mid Tempo pace and another for a Long Tempo Pace.

Example: 4 Hour Marathoner

Short Tempo (Lactate Threshold) (2-3 Miles) =8:25 pace

Mid Tempo (4-5 Miles) add 10 seconds per mile = 8:35

Long Tempo (6-7) Miles add another 10 seconds = 8:45

If you run longer than an hour, you will probably go to your Marathon Pace, which can be considered a long tempo run.

Tempo Run Workouts:

The following workouts are time based, but may also be distance based. Use Miles instead of Minutes:

Traditional Lactate Threshold Run

10 Minute Warm-up

20 Minutes at LT pace (Short Tempo)

10 Minute Cool Down

Sustained Tempo

10 Minute Warm-Up

30 Minutes at Mid Tempo Pace

10 Minute Cool Down

Tempo Pyramid

10 Minute Warm-Up

10 Minute Long Tempo Pace

20 Minute Mid Tempo Pace

10 Minute Long Tempo Pace

10 Minute Cool Down

If you are forced inside due to a thunderstorm, you can try a Tempo Pyramid on the treadmill. Look for the Treadmill Tempo Pyramid workout among these Runner’s World videos:

http://www.runnersworld.com/video/?cm_re=HP-_-Homepage%20Video-_-Video

Tempo Ladder

10 Minute Warm-Up

10 Minute Long Tempo Pace

10 Minute Mid-Tempo Pace

10 Minute Short Tempo Pace

10 Minute Cool Down

Cruise Intervals

Cruise intervals are series of intervals run at LT pace with short recoveries between each. They allow for longer tempo workouts, but with less sustained effort. An example might be series of 3 miles at LT pace with a 60 second recovery between each mile.

Illinois Runs Marathon Training Program

Tips for the Week of 06-09-2008

There are 18 weeks to go before the Bank of America Chicago Marathon. This is the first week of the summer training program.

The kick-off clinics have been held. Hopefully, you made it to one. Lots of valuable information was covered. The group training runs start this coming weekend. Check out the Chicago Marathon page of this website for specific dates, times, and locations. Try out the program for the first few weeks for free to see if it fits your schedule and training needs.

Types of Marathoners

Every runner is unique, but in order to develop a manageable training program Illinois Runs has divided marathoners into five categories: First Timer(Novice Runner), First Timer(Experienced Runner), Second Timer, Experienced Marathoner, and Veteran Marathoner. These categories are described in the Illinois Runs Workbook. You can also check out the Tips for the Week of 4-21-2008 for similar information. Check out the Tips for the Week of 4-28-2008 for the typical goals of each type of marathoner. You should be able to place yourself in one of the categories.

Choosing a Pace Group for the Weekend Long Runs

Most first-timers are probably wondering what pace group to join.

The pace for the weekend long runs should be slow and easy, for all levels of runners. This is a pace at which you should be able to talk comfortably. If you’re out of breath on the long runs, then you should switch to a slower pace group.

For first timers, their long run pace will also be the pace at which they will run the marathon. For experienced runners, their long run pace should be 30 to 90 seconds slower than their target marathon pace. Experienced runners will practice their target marathon pace in other workouts during the week.

Critical Workouts

Consistency is a key factor in training for a successful marathon. The weekend long run and the mid-week pace run are the workouts that you really shouldn’t skip. That’s one of the reasons that we run them together as a group. If you can’t make it to a group run, then rearrange your schedule so that you can always complete these two workouts sometime during each week.

Also, every level of runner should be including some sort of core strength exercises in their training. They are listed on Mondays and Fridays for the experienced runners. These workouts don’t require any additional equipment, can be combined with an easy run, and don’t take a huge amount of time. Illinois Runs recommends that you make a habit of including these exercises in your weekly regimen. After a while, you wouldn’t think of skipping them.

The recommended format is: running warm-up, active stretching, core strength exercises, running cool-down. See the Tips for the Week of 5-26-2008 for examples of these types of workouts.

First Timers

First Timers are obviously focusing on finishing their first marathon. Consequently, their main training goals are to increase their long run distance and their base mileage. Because finishing time is a not a priority, the workouts should be run at an easy, comfortable pace. High stress speed workouts should be avoided. They aren’t listed in the schedule for first timers, but low-impact, core strength workouts can be included for First Timers.

Second Timers

By slightly increasing weekly mileage and the number of 20-milers run this year, second-timers will most likely see an improvement in their marathon time and performance. If they think that they can handle it, they should consider adding one speed workout to their weekly schedule. It doesn’t have to be anything really fast. Longer intervals at Lactate Threshold or 10K pace will be sufficient. “Speed” is relative to your marathon target. For example, a 9-minute mile would be considered an easy pace for a three-hour marathoner, but would be considered a pretty speedy, or even impossible, pace for a 5-hour marathoner.

Experienced & Veteran Marathoners

The training schedules for these runners are the most complicated because of the different types of workouts. Weekly mileage will vary between runners, depending on the distances chosen for the individual workouts and the training approach. Weekly mileage is a factor in marathon performance. However, the risk of injury increases with the number of miles run. Good marathons can be run on 40 to 45 miles per week. That’s why many experienced runners will stick to the low-end of the weekly mileage range. These low-mileage runners typically substitute low-impact, aerobic cross-training workouts for some of their runs.

If you have already built the distance of your weekend long run to 10 miles or more, then a cut-back to 10 miles isn’t necessary this week. Starting this week with an 11, 12, or 13 mile long run will enable you to run one or two additional 20-milers later in the season. You will probably have to run the extra mileage on your own before or after the group run, as the farthest distance that most of the pace leaders will be doing is 10 miles.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 18	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/09/08	6/10/08	6/11/08	6/12/08	6/13/08	6/14/08	6/15/08	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	16
1st Timer, Exp. Runner	4 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	6 Miles Easy	Rest or Cross Train	18
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	20 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	4 Mile Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 to 10 Miles Easy	Rest or Cross Train	22 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	4 Mile Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 to 13 Miles Easy	Rest or Cross Train	26 to 31

Experienced Runners (No Novices Please)

If you have been following the I-Run program this spring, then hopefully you ran a 10K race recently. Racing a 10K is a good way to evaluate your current fitness level and to come up with a realistic target time for your marathon. Check in the Illinois Runs workbook for a method of extrapolating your target marathon time from a 10K race time. A quick method for estimating your marathon per-mile pace is to add 60 seconds to your 10K per-mile pace.

The speed workout for this week is a 4-mile Tempo Run. While the tempo runs from this spring were longer than this, the distance has been shortened this week for runners who are just starting the speed workouts. If you have been doing the speed workouts all spring, then you can add one or two miles at LT pace to this week’s tempo run.

Run each mile at the following paces:

Mile 1: Long Run Pace (warm up)

Mile 2: Marathon Target Pace

Mile 3: Lactate Threshold Pace

Mile 4: Long Run Pace (cool down)

Because of the shorter distance, this would also be a good workout in which to incorporate some core strength exercises. To do this, follow the mile warm-up with some active stretching and the core exercises. Then finish the rest of the workout. Check out the Tips for the Week of 5-26-2008 for a detailed list of warm-up and strength exercises.

Illinois Runs Marathon Training Program

Tips for the Week of 06-02-2008

There are 19 weeks to go before the Bank of America Chicago Marathon. This is the last week of the base and strength building phase of training. The 18-week summer program starts next week.

The last of the clinics for the summer marathon program will be held this week. The first training runs will be the weekend of June 14 – 15. There are several locations for the clinics and runs. Check out the Chicago Marathon page of this website for specific dates, times, and locations. Try out the program for the first few weeks for free to see if it fits your schedule and training needs.

Missed the cut-off for the Bank of America Chicago Marathon? As mentioned in previous tips, there are numerous fall marathons throughout the Midwest, United States, and the world.

The most comprehensive calendar of marathons in the US and Canada is found at Marathon Guide. Runner comments and ratings are included for each race.

http://www.marathonguide.com/races/home.cfm

This is a great resource. A link to this site can also be found on the Illinois Runs website under Running Resources.

Spring Recap

An evaluation of your spring training and race results should be used to determine a realistic marathon goal and workout schedule for the coming weeks. Training goals from last April are listed below. Hopefully, you have been able to keep up a consistent training regimen and have hit your targets. Be honest in your evaluation.

First Timer, Novice Runner

- Spring Long Run Goal: 7 Miles

- Spring Weekly Mileage Goal: 18 to 20 Miles

- Spring Race: 10 Kilometer

First Timer, Experienced Runner

- Consider including core strength workouts in weekly schedule.

- Spring Long Run Goal: 8 Miles

- Spring Weekly Mileage Goal: 20 Miles

- Spring Race: 10 Kilometer

Second Timer

- Introduction of speed workouts: once a week, low mileage, low intensity.

- Introduction of strength workouts.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 9 Miles

- Spring Weekly Mileage Goal: 25 Miles

- Spring Race: 10 Kilometer

Experienced Marathoner

- One speed workout a week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 10 to 11 Miles

- Spring Weekly Mileage Goal: 30 Miles

- Spring Race: 10 Kilometer or 10 Miles

Veteran Marathoner

- One or even two speed workouts per week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 11 to 12 Miles

- Spring Weekly Mileage Goal: 35 to 40 Miles

- Spring Race: 10 Kilometer or 10 Miles

If you haven’t had a chance to race, here are a couple of 10K’s that will be run this weekend.

Run for the Animals 10K, Saturday, June 7, Wheaton

Indian Boundary Commit to Be Fit 10K, Sunday, June 8, Downers Grove

Check out this week’s speed workout. It’s an optional 1-mile time trial.

Your race and time trial results can be used to gauge your current level of fitness and to make an initial prediction of your marathon finishing time. The Illinois Runs work book that is handed out to participants has a table that can be used for this prediction. Another tool for predicting marathon and other race performances is the McMillan Running Calculator.

Go to http://www.mcmillanrunning.com. Input your time from a recent race, and predicted equivalent performances for various race distances, as well as training paces, are calculated.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 19	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/2/08	6/3/08	6/4/08	6/5/08	6/6/08	6/7/08	6/08/08	Total Weekly Miles
1^st Timer, Novice Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	6 Miles Easy	Rest or Cross Train	15 to 16
1st Timer, Exp. Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy	Rest	4 Miles Easy	7 Miles Easy	Rest or Cross Train	17 to 19
2^nd Timer	Strength & 2-3 Miles Easy	1-Mile Time Trial	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	22 to 24
Experienced Marathoner	Strength & 2-3 Miles Easy	1-Mile Time Trial	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	25 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	1-Mile Time Trial	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

The suggested speed workout for this week is a one mile time trial. An alternative is to do a 5 to 7 mile tempo run.

Start with an easy two or three mile warm-up followed by some strides, active stretching, or other warm-up drills. Check out last week’s tips for some examples or go to the following link.

http://www.momentumsports.co.uk/TtDrillsWarmUp.asp

The mile time trial should be evenly paced. Again, the Illinois Runs work book chart or the McMillan calculator will give you a one-mile target pace based on your 5K and 10K race times. To facilitate your pacing, the time trial is best run on a quarter mile track or a marked trail. Divide your target mile time by four and try to run each quarter at that pace. If you are running on a track, be mindful of other runners.

Once the time trial is completed, finish the workout with a two or three mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 05-26-2008

There are 20 weeks to go before the Bank of America Chicago Marathon.

The clinics for the summer marathon program will be held over the next two weeks. The first training runs will be the weekend of June 14 – 15. There are several locations for the clinics and runs. Check out the Chicago Marathon page of this website for specific dates, times, and locations. Try out the program for the first few weeks for free to see if it fits your schedule and training needs.

Missed the cut-off for the Bank of America Chicago Marathon? As mentioned in previous tips, check out Milwaukee’s Lakefront Marathon. But do it soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

Recovery Week & Strength Training

If you raced over the weekend, then you need to take a few days to recover. So it’s the perfect week to focus on some core strength workouts. If you haven’t added these workouts to your weekly training regimen yet, it’s not too late to start. These workouts are typically low impact, so you can continue with them throughout your marathon training. And because they are low impact and low mileage workouts, all level of runners from novice to veteran marathoner can make good use of them. They can be used on low-stress days following hard workouts like the long run or speed training.

Bob Horwitz, the 9:30 pace leader for our Lincoln Park group, has put this week’s tips together.

The core includes the abdominal and back muscles and the muscles around the hips and pelvis. These muscles keep your trunk stable and provide balance. When your core is weak, other muscle must do extra work, leading to inefficient running and potential injury. The exercises demonstrated through the links below are merely suggestions. If you are currently working with a trainer or are practicing Pilates or Yoga, you may have developed your own runner’s core routine.

Pete Pfitzinger, a well known running coach and author of Advanced Marathoning, presents a core program for runners developed by John Lythe, a conditioning specialist and strength coach who trains runners and triathletes. Included are both bodyweight and Swiss Ball exercises.

http://www.pfitzinger.com/cc.shtml#top

Additional Swiss ball exercises are demonstrated at:

http://www.jumpusa.com/swissexercises2.html

An additional core strength routine is shown at:

http://www.brianmac.demon.co.uk/corestabex.htm

A number of exercises demonstrated at these sites are included in this week’s workout.

Many of us head out the door and just start running. A series of warmup exercises will better prepare your muscles for the run ahead. Mark Verstegen, author of Core Performance Endurance, presents the following pre-training warmup routine for endurance athletes.

http://www.coreperformance.com/workout.php?p=1&s=2&id=2

Illinois Runs recommends that all of our runners include some core conditioning in their marathon training program. The routines will help you maintain good running form, even while tiring, and also help prevent injury.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 20	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/26/08	5/27/08	5/28/08	5/29/08	5/30/08	5/31/08	6/01/08	Total Weekly Miles
1^st Timer, Novice Runner	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest or Cross Train	13 to 14
1st Timer, Exp. Runner	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	Rest	4 Miles Easy	5 Miles Easy	Rest or Cross Train	15 to 16
2^nd Timer	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Rest	Strength & 2-3 Miles Easy	4 Miles Easy	6 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	21 to 23
Veteran Marathoner	Rest	Strength & 2-3 Miles Easy	5 Miles Easy	7 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	24 to 26

Experienced Runners (No Novices Please)

If you raced this weekend, then replace the speed workout with a core strength workout. If you didn’t race, then run a 5 to 6 mile tempo workout. If you are doing the tempo workout, try incorporating at least a few of the warmup exercises below.

No equipment is necessary for this workout. It can be performed inside or out on the running path. It begins with a series of warmup exercises that are described in written detail (and Quicktime videos) at the Verstegen core performance link (previously shown above): http://www.coreperformance.com/workout.php?p=1&s=2&id=2

These warmups are followed by the following bodyweight core exercises described in written detail and photographs at the above Pfitzinger link (previously shown above): http://www.pfitzinger.com/cc.shtml#top

Prone Plank: Hold the position for 10-60 seconds (or until body shakes) and repeat once more. If able, perform the advanced version with one leg off ground, once for each.

Side Hover (or side plank): Hold the position for up to 20 seconds and repeat once more on each side. If able, perform the advanced variations as well.

Bodyweight High Bridge: 8-10 repetitions holding for 5 seconds in the high bride position. If able, perform the advance variations as well.

Add the following two exercises from http://www.brianmac.demon.co.uk/corestabex.htm

Superman: Hold each for 20 seconds. Perform 5 sets

Sidelying Hip Abduction: Perform 2 sets of 20 repetitions

Illinois Runs Marathon Training Program

Tips for the Week of 05-19-2008

There are 21 weeks to go before the Bank of America Chicago Marathon.

Race Strategy for this Weekend

We’ve targeted the upcoming weekend for a race. The weekly mileage is reduced again and the speed workout is the shortest and fastest of the season. Cut back on the strength training and use cross-training or rest the day after the race.

If you haven’t decided on a race yet, see the tips from last week for races in the Chicago area.

The beginning runners have already covered the 10K distance in training this spring. They should run the 10K race at the same comfortable pace that they used on their training runs. The 10K gives the beginner a first look at race day activities and is a confidence builder going into marathon training. For experienced runners, the 10K serves as a gauge of current fitness level and can be used to determine a realistic marathon goal going into the summer program. Some of the experienced runners may decide to do a 10-mile race instead.

Novices

For many novice runners, this may be their first race experience. It may seem chaotic, but there’s a similar organization to most races. If you can locate the following items, in order, and in a reasonable amount of time, you’ll have a great time.

Parking: Arrive early and don’t plan on parking anywhere near the starting line. Check the race’s website or literature for specific parking instructions. There’s nothing like the sinking feeling you’ll encounter when the starting gun or horn goes off while you’re busy parallel parking your car in front of a fire hydrant about a mile away.

Registration / Packet Pick Up: If you haven’t pre-registered and picked up your packet before race day, this is another reason to arrive early. About 10 minutes before the race all of the procrastinators will be fidgeting in one of these lines vowing to register online next time. Bring a check or exact cash, in case they don’t take credit cards. And by the way, check to see if the race even has race day registration. Some races don’t.

Gear Check: After packet pick up you’ll now have an extra t-shirt and usually a bag with lots of stuff in it. Also, you’ll probably want to get rid of the sweatpants that you put on earlier in the morning. Take advantage of the gear check if the race has it. Your other option is to take your gear back to your car.

Bathrooms: You will find that bathrooms are always a concern with every runner at every race. Welcome to the world of portable toilets with catchy names. Get in line early, so that you’re not in the port-a-potty when the race starts.

Starting Line: Stay away from the front. The elite runners won’t appreciate it and you will end up starting out too fast while you try to avoid being trampled.

The Right Pace: As a beginning runner, you’ve trained at a slow comfortable pace. Stick with that pace, no matter how much adrenaline is flowing through your veins. You can’t expect to run fast, for very far, if you didn’t train at a faster pace.

Water: Memorial Day weekend can be warm; warmer than the temperatures in which you’ve trained. You’ll need to hydrate. Since you’re not that concerned about your finishing time, stop running at the water stops and get the water in you and not on you. It’s good practice for the marathon.

Free Stuff: Runners are renowned (or infamous) for their appreciation of free food, drink, entertainment, and raffle prizes after a race. Stay awhile after you finish and enjoy the festivities. You’ve earned it.

Hopefully, you’ll have many more opportunities to perfect your race day routine.

Experienced Runners

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 21	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/19/08	5/20/08	5/21/08	5/22/08	5/23/08	5/24/08	5/25/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	Rest	2 Miles Easy	10K Race Easy	Rest or Cross Train	13.2
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 4 x 1/4 Mile	Rest	2 Miles Easy	1 Mile Warm-Up 10K Race	Rest or Cross Train	16.2
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles include 6– 8 x 1/4 Mile	Rest	3 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K Race	Rest or Cross Train	18 to 19
Experienced Marathoner	Strength & 2-3 Miles Easy	4-5 Miles include 8–12 x 1/4 Mile	Rest	4 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K or 10 Mile Race	Rest or Cross Train	20 to 25
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 16 x 1/4 Mile	Rest	6 Miles Easy	2 Miles Easy	1 Mile Warm-Up 10K or 10 Mile Race	Rest or Cross Train	23 to 28

Experienced Runners (No Novices Please)

The speed workout this week is quarter-mile repeats at 5K pace or slightly faster. This is our fastest workout. We rarely run this fast a pace, because we are training for the marathon. However, right now we=re trying to peak for a spring 10K. Also, regardless of your target race, this type of workout will benefit you. It will increase your running economy (amount of oxygen needed), your leg and core strength, and your running form.

Because of the faster pace, it is also our most dangerous workout. It is the one workout we do that is best run on a track. You need to watch your footing and the other runners in your group. If you=re new to speed workouts, then run a slower pace. Also, pay attention to path and track etiquette. Run single file or two abreast. Stay off the path or track during the rest intervals.

Start with a mile warm-up, followed by some light stretching. Then run the quarter mile repeats. Finish the workout with a mile cool-down.

The workout will be divided into sets of four quarter-mile repeats. Each quarter-mile repeat will be followed by a 45 second rest interval. After 4 quarters (1 set) there will be a 2.5 minute rest interval.

It’s recommended that experienced first-time marathoners run one set of 4 quarters. Second time marathoners should do 6 to 8 repeats (1 ½ to 2 sets).

The experienced marathoners will do 12 to 16 repeats depending on their average weekly mileage:

25 to 30 miles per week, do 12.

30 to 35 miles per week, do 12 - 16.

Over 35 miles per week, do 16.

Illinois Runs Marathon Training Program

Tips for the Week of 05-12-2008

There are 22 weeks to go before the Bank of America Chicago Marathon.

If you missed the cut-off for the Bank of America Chicago Marathon, there are plenty of other fall marathons to choose from.

Take a look at Milwaukee’s Lakefront Marathon. It will be held on October 5, 2008, so you can basically use the same training schedule as runners who are training for Chicago. It’s a fairly flat, point to point, scenic course. You are bussed from the lakefront near the art museum to Grafton which is 26 miles north and west of Milwaukee. You then run back to the lakefront. Many of the I-Run group leaders have run this marathon and can give you valuable tips. Here’s the link to their website. Check it out soon because it is filling up fast.

http://www.badgerlandstriders.org/lakefront

Or check out the calendar at Runners World.

http://www.runnersworld.com/cda/racefinder/1,7151,s6-239-283-284-0-0-0-0-0,00.html

The most comprehensive calendar of marathons in the US and Canada is found at Marathon Guide. Runner comments and ratings are included for each race. This is a great resource. A link to this site is found on the Illinois Runs website under Running Resources.

http://www.marathonguide.com/races/home.cfm

Tapering for a Spring Race

This week starts a mini-taper for a spring race. The mileage is slightly reduced and the repeat distances for the speed workout are shorter. Continue with your core strength workouts and cross training.

The target weekends for a spring race are May 24-26 (Memorial Day), and May 31 - June 1. There are plenty of races all over the Chicago area. Check out the calendar at Chicago Athlete for a race that fits into your schedule.

http://www.chicagoaa.com/calendar/smu.html

Volunteers needed for the Corporate Challenge

Illinois Runs is looking for volunteers to help out at the water stop for the J. P. Morgan Chase Corporate Challenge on May 22, 2008. All volunteers will receive a t-shirt and points toward a year end raffle at our volunteer appreciation party. It’s an evening race so volunteers will need to report to Columbus and Jackson in Grant Park around 5:00 PM. Pizza and beer will be served after the race. If you are interested, contact Beth Onines at beth@illinoisruns.org or 847-209-8843.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 22	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/12/08	5/13/08	5/14/08	5/15/08	5/16/08	5/17/08	5/18/087	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest	13
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or include 4 Half Miles	Rest	3 Miles Easy, Strength Optional	5 Miles Easy	Rest	15
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 6 Half Miles	Rest	3 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy	5-6 Miles include 6-8 Half Miles	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	23 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 8 Half Miles	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest, Cross Train, or 3 Miles Easy	24 to 29

Experienced Runners (No Novices Please)

The speed workout this week is half-mile repeats at 10K pace. See last week’s tips for a quick way to determine your 10K pace. This is a workout that will be run periodically throughout the summer. We will start the year with 4 to 8 half-mile repeats, depending on your level. The number of repeats will be increased over the summer. By mid-September, the experienced marathoners will be doing as many as 12 half-mile repeats in a workout.

It’s recommended that experienced first-timers start with 2-4 repeats. Second time marathoners will do 4-6 repeats. This group includes newcomers to speed workouts who are currently running 18-25 miles per week.

The experienced marathoners will do 6-8 repeats depending on their average weekly mileage:

25 to 30 miles per week, do 6.

30 to 35 miles per week, do 6 or 7.

Over 35 miles per week, do 8.

Start with a mile warm-up, followed by some light stretching. Then run a series of half-mile repeats at 10K pace with a one minute and 15 second rest break after each one. If you are running these at the correct (not too fast) pace, you’ll find that the rest interval is just long enough for you to recover in time for the next repeat. Take a 3-minute rest after the fourth repeat and get water. Finish the workout with an easy one-mile cool down.

Illinois Runs Marathon Training Program

Tips for the Week of 05-05-2008

There are 23 weeks to go before the Bank of America Chicago Marathon.

Spring Racing

We are approaching the end of the spring strength and base building phase. This week’s mileage will be the highest for all levels of runners. The distance of the week-end long run has been slowly increased so that it has now reached the longest distance of the spring. Additionally, the intermediate and experienced runners have resumed speed training.

The focus will change slightly over the next few weeks to prepare runners for a spring race. This will involve a slight taper that includes lower weekly mileage and shorter week-end runs. In addition, the experienced runners will be doing shorter and faster speed workouts.

Like the marathon, novice runners should approach a spring 10K race with the goal of covering the distance. These runners will have already completed a 6-mile run in training. They should run the 10K at the same comfortable pace. Completing a 10K race will give them additional confidence going into the summer program and give them an introduction to race day activities. For many of them, this will be their first race ever.

Experienced runners should plan to race the 10K. The race results will be used to gauge their current level of fitness and to make an initial prediction of their marathon finishing time. Race distances like the 5K and mile can be used but they are less reliable. Longer race distances like the 10 Mile and Half-Marathon can also be used, but there are fewer of them to be found and they require a longer recovery period. (That is they beat you up more.) The 10K seems to be about right. A tool for predicting marathon and other race performances is the McMillan Running Calculator, http://www.mcmillanrunning.com. Input your time from a recent race, and predicted equivalent performances for various race distances, as well as training paces, are calculated.

http://www.chicagoaa.com/calendar/smu.html

Here are some to consider:

Tower Trot 10K, Saturday, May 24, Western Springs

Salute 10K, Saturday, May 24, Arlington Heights

Soldier Field 10 Miler, Saturday, May 24, Chicago

Ridge Run 10K, Monday, May 26, Beverly Neighborhood, South Side of Chicago

Valley Fox Trot 10 Miler, Monday, May 26, Elgin

United Run For the Zoo 10K, Sunday, June 1, Lincoln Park

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 23	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	5/05/07	5/06/07	5/07/07	5/8/07	5/9/07	5/10/07	5/11/07	Total Weekly Miles
1^st Timer, Novice Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	6 Miles Easy	Rest	15 - 16
1st Timer, Exp. Runner	Strength & 2-3 Miles Easy	Rest	4 Miles Easy or include 2 x 1 Mile	Rest	4 Miles Easy, Strength Optional	7 Miles Easy	Rest	17 - 19
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles include 3 x 1 Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	22 to 24
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 x 1 Mile	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	25 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles include 4 X 1 Mile	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

Over the next few weeks, we will be doing progressively shorter interval workouts in preparation for a late spring race. The speed workout this week will be one-mile repeats at 10K pace.

Start the workout with an easy one-mile warm-up followed by some light stretching. Then run a series of one-mile repeats at 10K pace with a 2.5 minute rest break after each one. Finish the workout with an easy one-mile cool down.

As usual, first time marathoners who are also novice runners should avoid these workouts. First time marathoners who have raced shorter distance races can choose to do a couple one-mile repeats. Second-time marathoners can run 2 or 3 of the one-mile repeats. And experienced marathoners should be able to handle 4 one-mile repeats.

If you haven’t raced a 10K this spring, here are two easy formulas for estimating your 10K Pace.

Method 1

Lop off the two zeros to the right of your Marathon Target Time and then double that time. A 4:00:00 (4 Hours) marathon becomes 4:00 (4 minutes). Then double that time. 4:00 X 2 = 8:00. So, using this method, the approximate 10K pace for a four- hour marathoner is 8 minutes per mile.

Method 2

Subtract 60 seconds from the per-mile pace of your Marathon Target Time. The per-mile pace for a 4-hour marathon is 9:09 per mile pace. Subtract 60 seconds. 9:09 – 60 seconds = 8:09. So, using this method, the approximate 10K pace for a four-hour marathoner is 8:09.

Illinois Runs Marathon Training Program

Tips for the Week of 04-28-2008

There are 24 weeks to go before the Bank of America Chicago Marathon.

Last week’s tips talked about the types of marathoners. This week’s tip will describe the typical goals and recommended training strategies for each type of marathoner. Overall, this time of year runners should be building their mileage base, extending their long runs, and working on core strength. Additionally, Illinois Runs recommends that all levels of runners prepare for a late spring race (10K or 10 Miler) which will be used to evaluate their fitness levels going into the 18-week summer marathon program.

First Timer, Novice Runner

- Finish a marathon.

- Not concerned about finishing time.

- May be raising money for a charity.

- May plan on walking during the marathon.

- Spring Long Run Goal: 7 Miles

- Spring Weekly Mileage Goal: 18 to 20 Miles

- Spring Race: 10 Kilometer

First Timer, Experienced Runner

- Finish a marathon.

- May have attempted one before, but did not finish.

- Should not be concerned about finishing time.

- Consider including core strength workouts in weekly schedule.

- Spring Long Run Goal: 8 Miles

- Spring Weekly Mileage Goal: 20 Miles

- Spring Race: 10 Kilometer

Second Timer

- Finish a marathon comfortably.

- Finish a marathon with no significant walking breaks.

- Personal Record in the Marathon

- Slightly higher weekly mileage.

- Introduction of speed workouts: once a week, low mileage, low intensity.

- Introduction of strength workouts.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 9 Miles

- Spring Weekly Mileage Goal: 25 Miles

- Spring Race: 10 Kilometer

Experienced Marathoner

- Personal Record in the Marathon.

- Qualify for the 2008 Boston Marathon.

- Consistent race performance.

- Higher weekly mileage.

- One speed workout a week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 10 to 11 Miles

- Spring Weekly Mileage Goal: 30 Miles

- Spring Race: 10 Kilometer or 10 Miles

Veteran Marathoner

- Looking for a Personal Record and an optimal race performance.

- Because of experience and base mileage, can train at higher intensity, distance, and frequency. There is still a risk of injury due to over-training.

- Highest weekly mileage.

- One or even two speed workouts per week.

- Set target paces for long runs, pace runs, and speed workouts.

- Spring Long Run Goal: 11 to 12 Miles

- Spring Weekly Mileage Goal: 35 to 40 Miles

- Spring Race: 10 Kilometer or 10 Miles

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 24	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/28/07	4/29/07	4/30/07	5/01/07	5/02/07	5/03/07	5/04/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	5 Miles Easy	Rest	14
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or Tempo	Rest	3 Miles Easy, Strength Optional	6 Miles Easy	Rest	16
2^nd Timer	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	7 Miles Easy	Rest or Cross Train	20 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 to 9 Miles Easy	Rest or Cross Train	24 to 27
Veteran Marathoner	Strength & 2-3 Miles Easy	7 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33

Experienced Runners (No Novices Please)

This is the last of the Tempo runs on Tuesday nights until June. However, this is a great workout for you to run on your own as a second mid-week workout; probably on a Thursday night. If they’re done right, they’re a great aerobic workout, they train you for a specific pace, and you can recover fairly quickly from them.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace. Warm up for a mile. Then progressively pick up the pace to Lactate Threshold or maybe 10K Pace. They are not meant to be run too fast. For this time of year, a sustained up-tempo pace for 2 to 4 miles is fine. End with a cool-down mile and some stretching. Stop for water during the run if it’s hot.

This week’s workout is a 5-7 mile Lactate Threshold run. It’s similar to 2 weeks ago, except that we will run add an extra mile. The middle miles will all be run at Lactate Threshold. Lactate Threshold (LT) pace is about 2.5 percent slower than your 10K pace. On average this works out to be a difference of about 10 seconds slower per mile. It is roughly equivalent to the pace at which you could race 10 miles. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate.

Here are the suggested paces for a 6-mile run.

Mile 1 : Long Run Pace, Warm Up

Mile 2 : Marathon Target Pace

Mile 3 : Lactate Threshold Pace

Mile 4 : Lactate Threshold Pace

Mile 5 : Lactate Threshold Pace

Mile 6 : Long Run Pace, Cool Down

For those of you who are new to the speed training, or have been having trouble on the Tempo Runs, run what you feel is right for you. Run just 4 or 5 miles or run at a slower pace.

Illinois Runs Marathon Training Program

Tips for the Week of 04-21-2008

There are 25 weeks to go before the Bank of America Chicago Marathon.

It’s a new year. So what is your goal? One of the first steps in determining a marathon goal is to identify what type of runner you are.

This program has separate training schedules for 5 levels of runners. Using the descriptions below, you should be able to pick a level that best fits your training and racing background. If you find that you straddle any of these categories, then you can mix and match workouts from the different levels to customize your training program.

First Timer, Novice Runner

- Never trained for or attempted a marathon, or possibly even a 5K.

- May have just started running regularly.

- Average weekly mileage is less than 15 miles per week.

- May have gotten interested in running through a charity.

First Timer, Experienced Runner

- Never completed a marathon.

- May have trained for a marathon, but didn’t make it to the starting line.

- May have started a marathon, but didn’t finish.

- Has been running regularly for at least a year.

- Average weekly mileage of 15-20 miles

- May have already run some shorter distance races.

Second Timer

- Completed at least 1 marathon.

- Occasionally races at shorter distances.

- Consistent running base for last year or two.

- Average weekly mileage of 20-25 miles.

- Not a lot of variation in types of workouts.

- Little or no recent speed training.

- Maybe some strength or cross-training.

Experienced Marathoner

- Completed several marathons.

- Regularly races at shorter distances.

- Consistent running base for last several years.

- Average weekly mileage of 20-30 miles.

- Probably doing speed workouts, cross-training, and strength workouts.

Verteran Marathoner

- Completed several marathons. May have run two or more in one year.

- May have qualified for and run Boston.

- Regularly races at shorter distances.

- Consistent running base for several years.

- Average weekly mileage above 30 miles per week.

- Consistent training regimen of speed workouts, cross-training, and strength workouts.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week. At this point in the season, everyone should be focused on building their base, extending the weekend long run, and core strength conditioning. The schedules are flexible. You can move the workouts around to different days. But make sure to allow some rest days after the harder workouts.

Week 25	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/21/07	4/22/07	4/23/07	4/24/07	4/25/07	4/26/07	4/27/07	Total Weekly Miles
1^st Timer, Novice Runner	3 Miles Easy	Rest	4 Miles Easy	Rest	3 Miles Easy	6 Miles Easy	Rest	16
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or 8 X 200M Hill	Rest	3 Miles Easy, Strength Optional	7 Miles Easy	Rest	17
2^nd Timer	Strength & 2-3 Miles Easy	8 to 12 X 200M Hill	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest or Cross Train	17 to 22
Experienced Marathoner	Strength & 2-3 Miles Easy	12 X 200M Hill	Rest	5 to 6 Miles Easy	Strength & 2-3 Miles Easy	9 Miles Easy	Rest or Cross Train	23 to 26
Veteran Marathoner	Strength & 2-3 Miles Easy	16 X 200M Hill	Rest	6 to 7 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	26 to 32

Experienced Runners (No Novices Please)

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200 meters (2 way around a 400M oval track). The hill adds some extra stress.

This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 2 2 to minute break. Get water during the break.

This workout is adaptable to the different levels of runners in our group by adjusting the number of repeats. Base the number of repeats on your weekly mileage.

15-20 Miles per week: up to 8 repeats. (Two sets of 4)

20-25 Miles per week: up to 12 repeats. (Three sets of 4)

25-30 Miles or more: up to 16 repeats. (Four sets of 4)

Illinois Runs Marathon Training Program

Tips for the Week of 04-14-2008

Welcome to another marathon season at Illinois Runs. The Bank of America Shamrock Shuffle is behind us. The running season is officially open. There are 26 weeks until the Chicago marathon but it’s not too early to start planning and training for it.

The first order of business is to get registered. You’ll probably need to do this in the next two weeks, or you will risk being left out of this event. Even with the cap of 45,000 runners, registration is expected to be closed sometime this month. There were over 38,000 registered as of last week. There are plenty of other fine marathons in the mid-west this fall, but if your heart is set on Chicago, register now.

Once you’ve registered, then you’re committed and it’s time to start training. Unless you’ve been training for Boston or some other spring marathon, you should be in the middle of your base and strength building phase. This goes for those who are training for their first marathon also. Spring is when you work on core strength and slowly increasing your weekly mileage.

Over the next ten weeks you should be able to increase your weekly mileage by about 50 percent and increase your long run to some distance between 6 and 13 miles. So if you’re at 20 miles per week now, you should be able to get to thirty miles a week by Memorial Day. At a minimum, runners coming into the Illinois Runs program in June, should be averaging 16 to 20 miles per week and be able to complete six miles in one training run.

If you haven’t kept them up during the winter, now is the time to resume your core strength workouts. Once you get these workouts into your regimen, you should continue them all the way through the season.

For the experienced runners, speed workouts should also be resumed. Start with tempo runs and hills. Illinois Runs speed training workouts have begun. These workouts are open to any level of runner, except the novices. The group meets on Tuesdays, at 6:30 PM, at the water trough on the Lincoln Park path between Fullerton and Diversey.

If you aren’t quite ready to train for the marathon, Illinois Runs is also offering 8K and Half Marathon training programs this year. Check the web site for details. You can sign up for any of the programs at: http://illinoisruns.org .

Get ready for another great year. We look forward to running with you.

Suggested Weekly Training Schedule

Week 26	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/14/08	4/15/08	4/16/08	4/17/08	4/18/08	4/19/08	4/20/08	Total Weekly Miles
1^st Timer, Novice Runner	2 Miles Easy	Rest	3 Miles Easy	Rest	3 Miles Easy	4 Miles Easy	Rest	12
1st Timer, Exp. Runner	3 Miles Easy, Strength Optional	Rest	4 Miles Easy or Tempo	Rest	3 Miles Easy, Strength Optional	5 Miles Easy	Rest	15
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Tempo	Rest	4 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	18 to 20
Experienced Marathoner	Strength & 2-3 Miles Easy	5 Miles Tempo	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 - 8 Miles Easy	Rest or Cross Train	20 to 24
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest, Cross Train, or 3 Miles Easy	24 to 29

Speed Workout for the Week (No Novices Please)

The speed workout for this week is a 4 to 6 mile Tempo Run. The middle miles should be done at your Lactate Threshold pace.

Use the first mile as a slow, easy warm-up. Pick up the pace by 15 – 20 seconds each mile, until you’ve reached your LT pace. Maintain that pace until the last mile. Use the last mile as a cool down.