Rock ‘n’ Roll Marathon Training Series: Week 4

I hope everyone is feeling good going into week 4 of training.  The long run for most levels this weekend is a little shorter, but a little more quality.  If your long run has a steady state mixed in, start the run very slow and relaxed and use the beginning as a very comfortable warm up.  As you get to the end of the warm up portion, grab some water or a little stretch if necessary.  When starting the steady state portion ease into it and try to get faster as you go.  Don’t worry about breaking any records, just  focus on a higher effort level. 

Effort Level vs. Time
During the summer months the heat can be a little defeating, sometimes making time goals for races and workouts more difficult than usual.  I find it is better to focus on effort level rather than pushing for time.  When running and walking long distances the effort level needs to be sustainable.  This approach also works when the weather is great but life stress is high.  Don’t be too rigid with your time goals when stress and weather are extreme — if the effort level is there you’ll get the workout you need.

Getting more greens
I highly recommend getting more veggies in your diet.  Proper nutrition will help your recovery and keep you healthier through your training.  One great way to get your greens are green smoothies, here is a video of one of many ways to make a green smoothie:  http://www.youtube.com/watch?v=eXr8-jru1KE. 

Tips

1. Eat lots of vegetables and fruits.
2. Avoid trans-fats.  They are evil.  (Anything Hydrogenated or Partially Hydrogenated)
3. Limit processed sugars.
4. Eat whole grains instead of processed grains.
5. Keep hydrated.

Meeting Groups
These are the days and times and places that I’ll be giving these group workout options. If other groups decide to use this program as their template and want to be listed here, email Donnie O’Neal. If you join us for workouts, I recommend only coming to 2 of the weekday (M/W or T/TH) workouts and the Saturday long run workout.

Workouts
Below are the workouts for the different levels of the Half and Marathon.