Mid week, roster,Training plans, Results

You might have been asking yourself why my spelling and grammar in these things has suddenly gone from bad to worse. Well our new one has decided that he should share my lap all the live long day. Which has gotten me down to also sharing my lap with the my laptop on my other lap. So that has really diminished my already poor typing skills, so thanks for baring with me.


The mid week workouts have been posted. If you don't have a workout posted then you more than likely haven't updated the roster with you new race goals now that your fall one has come and gone.

This week we'll have people on the rack starting track work for the Seattle Marathon and half. If this is your first time with the track work the workout today is 3 time one mile with 3 min rest. Meaning you'll run a mile at a prescribed pace and then rest 3 min (jog a lap easy and it'll take about 3 min)followed by another mile at the same pace. Now a warning make sure you stick with the pace early on you'll really feel it on the last one and yes the last one will be on the hard side but that's the one that makes the workout. Make sure you keep on pace on that one.

Now you ask how fast should I do them. Go here to the workout tables page and the second one down has some paces based on your goals. If you're not sure of your goals go down to the next table and look for your most recent 2 mile time trial and you should see what you should be able to run in the race take that and then look at the table above. Got it? Good.

Many of you have decided to take me up on the 5K 10K training plans. I think it will be very beneficial for you. A couple things though, make sure that you are warming up and warming down. Also a couple of strides before you begin would be a good idea. With the cooler weather a pair of pants might be a good idea to help prevent you legs from tightening up. If you have any questions about this training please let me know.

As I've said most of the training plans for next spring are posted one thing to note is that Mercer Island 1/2 marathon is a couple weeks earlier than last year. this year it will be on March 9th so you'll have to start training a bit earlier than in in the past.

We had a few people go down south to San Fransisco for the Nike Marathon and half over the weekend. The was some nice running. I've updated the October 2007 time list with the results that I found. Great job Ladies. W also have several members going to back to D.C. for the Marine Corps Marathon this week end. Good luck to all.

Mid week, Oct. Race Times Update, 5 and 10K training, Improving Marathon times

The midweek workouts are posted as well as the October Race times have been updated. There are some of you who are wanting to run the Seattle Marathon now that you have finished one recently. I've put together a training plan for you, if you would like a copy let me know and I'll send it to you.


For those of you wanting to improve your speed and times over 5 and 10K I've added plans for that on the web site. They're not designed around a specific race but would be great to follow after a few months of marathon training. Improvng your 5 and 10K times wil help you improve your marathon times. I also added more training plans to next years schedule.


Now that many of you have run your big race of the fall and are planning for the future now is a good time to sit back and look at your race and training leading up to it. If you ended the race with the results that you had hoped for congrats, if on the other hand you didn't get what you thought you should have do you think it might have been from not running the race properly, like going out too fast and doing the big death. did you go out too slow and just leave too much in the tank. These are easy to fix, you just have to plan better and more importantly stick with your plan, at least you should have come away with a good idea of what you can and can't do race wise.


Another thing that can happen is that you have great plan and prepared to stick with it and then things that you can't necessarily plan for happen like what happened to those who ran in the mid west last week or those who ran Boston, the weather doesn't cooperate. You just have to adjust and make the most of the situation and unfortunately adjusting your goal to slower than you planned, a good idea because if you don't you'll probably fail and it will be a long day. Something to consider for those of you running Seattle next week. More than likely the weather will be fine but there is a chance that it will be bad. I would set two goals for the race just in case. The bottom line though the best thing to do is adjust for the conditions and remember there are more races to be run.


Now another thing that can happen is that you plan for the race, prepare properly, the weather cooperates and you come away with a poor performance. That one is hard to deal with to a certain degree. Sometimes no matter how well you prepare you can just go out and run a stinker. I've got no advice for this one if I did i could have used it myself a couple of times.


Ok so you're sure you prepared properly , the weather cooperated and you didn't come away with the time you wanted. I have a couple of observations and suggestions. If you want to run Faster you have to run Faster ,meaning that if you've PR'd in your last marathon and you want to pr again you'll have to run faster in your training. This means your training runs will need to be slightly faster, your time trials and races will have to be a little faster, everything in your training will have to be a little bit more challenging so when it's race time you're up to the challenge of getting another PR.


Just because you have been following a "Chuckit Training Plan" doesn't mean that you'll run faster in the next race than the last race you ran. You have to put more effort into it. One way to increase the effort in your in your training to race more, especially 5 and10K's as they work your strength and speed and you can recover quickly from them.. If you get faster for those then it goes to follow that you'll be faster for your marathons and half's.


One last thing to consider is makeing sure that you are properly rested for your race, many people make the mistake of over training leading up to there big race. The fact that most training plans build in a 3-4 week taper shows you how important it is. If you're tired going into a longer race you'll most definetly have long day. You either done the work by the time the tapering is needed or you haven't you can't make up for it over the last couple of weeks.


Anyway I wrote a lot here and I may have confuse some of you, if so let me know and I can explain it one on one.


Don't forget about the Water stop that we run at the Seattle Marathon. If you're in town that weekend we can use your help and if you haven't helped before you'll find it's a pretty good time. Contact Glen if you want to help glendor48@hotmail.com

Weekends Races, Roster, Plans, Race recovery and T-shirts.

I've updated the times from this weekend with a few of you I over looked, there was quite crew running races over the weekend (over 60 if I count every race ran). I also removed those who ran this weekend(if that was your only race listed) from the roster just to clean it up and save myself confusion so you won't find workouts posted for yourself. I added the link back to the web site so you can go here and add your info so that we can get cracking on your next race when you're recovered and ready to roll. For those who haven't had access just go and add your info.

Most of the winter/spring training plans are posted with hopefully the rest being added today. If you have one you would like to do and it's not posted let me know and I'll add it. Like Jim C is running Barcelona and I'll add that.

For those who ran over the weekend and are chomping at the bit to get back at it make sure that you allow yourself recovery. This means run easy for a week or so and then start building up slowly. I know it's frustrating for those who didn't have good races and feel they should get back at it but you still need to recover from your effort even if is wasn't what you planned for. For those who ran marathons I'm sure you are aware that 26 miles is along way, just remember that and allow your body and mind some time to heal. You'll be better off for it. The same goes for those that had good runs and think it's time for a run at the world record. You need to allow your boy some time to recover. A rule I always followed was for every mile raced you need a day of recovery. I really believe this one and found it served me well. So if you ran a marathon plan on about a month before you race again and for a half about 2 weeks. Trust me on this one.

I'm ordering long sleeve t-shirts from New Balance today. Royal blue for the men and a light blue for women. I'll keep you posted when I have them ready to hand out.

Racing this weekend, Running in Rain, Water Stop

Well a large portion of the group is running their big fall race this weekend. With large contingents running in Portland, Victoria, Chicago and couple more going to the Twin Cities and Milwaukee.
Good luck to all. It will definitely be pretty lonely at the Saturday run this week.

The mid week workouts have been posted. Those who are running a race this weekend will of course have a fairly easy workout tonight (or tomorrow night) while the rest of it will be business as usual. You will be running the monthly pace run (time trial) It will be interesting to see your improvement since last month with a race and a few weeks of harder workouts.

Yes we still meet if it rains. If I'm going to stand around in it I expect you to do your workout in it. For those of you training for Seattle the chances are good that the weather will be like this so best to get used to it. It'll make it easier to run in if you've had some of it your training especially the harder workouts. As they say you won't melt.

A little earlier I was speaking about the Seattle Marathon and those who have been with us for a few years know that we run the water station at the 10 mile make of the half and the 23 mile make of the full. Well Glen Moore is the person who coordinates it and with out him it wouldn't go on. Anyway it's getting to be that time again and he will be needing help, now to make plans and later to make it happen. If you would like to help out whether now or race day please contact him .glendor48@hotmail.com Glen will be sending out in of the next few weeks. If you're able please help him out.

I want to thank everyone who has been patient with my slow replies as of late. The new addition (baby Eli) has decided that he wants a lot of Chuck time so getting much done has been quite the chore. I think though I have figured out a system though (at least for this week) that will get me through these tough times.

Did you know that you subscribe to these go here and you will get notification when I up date it.