Category Archives: Training
A Kenyan Legend...a must read...
Paul Tergat has been a World Cross Country Legend, a Half Marathon and Marathon World Record Holder and if there is something you can learn from this man of speed is that he does not mind taking it easy on his easy days, but lets not forget, when he runs hard, he runs to make himself bleed...
I am in the middle of his "Biography", if you want to call it that...it is more a book on his training techniques, his family and where he gets his motivation and drive to train the way he does.
http://www.amazon.com/Paul-Tergat-Running-Training-Secrets/dp/1841261653
A week in the life of Paul Tergat...It is a very basic program and you can add or subtract what you will to make it suit you...I love how he does "Doubles" on a regular basis to build strength and muscle memory.
Sunday 6:00 a.m. 60 min at 5:40 pace
10:00 a.m. 45 min at 5:40 pace
Monday 6:00 a.m 12 miles at 5:20 pace
10:00 a.m 5 miles at 4:50 pace, then 15 x 200m hills
Tuesday 6:00 a.m 9 miles in 5:30 pace
10:00 a.m 9 miles at 4:50 pace
Wednesday 6:00 a.m 14 miles at 5:40 pace
10:00 a.m 6 miles easy
Thursday 6:00 a.m 9 miles at 4:50 pace, then 20 strides practicing form
10:00 a.m 9 miles fartlek
Friday 6:00 a.m 9 miles in 4:50 pace
10:00 a.m 5 miles at 7:00 pace
Saturday 6:00 a.m 7 miles at 7:00 pace
10:00 a.m Off
Sunday 12 miles at 6:00 pace
Another fantastic website for sample workouts or "how the legends" train is: http://members.iinet.net.au/~peterg1/run/aths.html
You will see Haile, Coe and Kipketer just to name a few.
Go get'em!!
Racemates Running Club 19 Aug 2010
Racemates Running Club, RCC is now in full swing!
We have two times that we meet:
1.) Every Wednesday at Conchran Shoals, on the River, I-285 side, at 7 p.m.
2.) Every Sunday morning at the Kennesaw Mountain Visitors Center, at 7 a.m.
There was a fantastic showing on Wednesday night, everyone came to train hard and to have fun. Most of the Racemates runners just did the 5 or 6 miles, some of us did 200m to 400m pickups and 15-30 second pickups. Just come ready to run and we will conjure up something tasty to get those legs rolling!
Please enjoy the pictures from Wedneday night!
Cawood, Jeffers, Rob and Dr. Hux just before the run!
Cawood, Bex (kind of excited), Rob, Dr. H and Jeffers in full motion!
Bex, Rob, Dr. H, Jeffers and Brian and Jason decided to roll out on the onsie! Briand and Jason had just finished a Crossfit workout! Monsters!!
I hope you guys love the pics and I hope to you see you all out there either this weekend at the Mountain or at the River on Wednesday!
Until then...
Go Get'em!!!
Need Motivation? Join a Running Club!
Join a Running Club today and kiss you worries of trying to find the motivation to run or train goodbye!
People who are a member of a team, club, group, or athletic organization not only live longer, but their energy levels are higher, their physical performance is better and their overall outlook on life is greater.
So join a running club and watch your energy levels sore, your social network increase and overall attitude on life improve!
I mean really?! Who is going to be there for you on Sunday morning after your house party when you shouldn’t have had that 4th glass of wine or that 7th beer…not your drinking buddies, I can assure you! Well of course, unless some of your drinking buddies are also your running buddies. In that case you can all struggle on your long run together.
People are more likely to let themselves down…So when that alarm goes off at 0545 in the morning you are more likely to turn it off or hit snooze. On the other hand if you have 8-15 of your Running Club buddies waiting for you at the Chattahoochee River or at Kennesaw Mountain you are 100 times more likely to get your lazy butt out of bed, head on over to your “meeting point” to get your run completed and catch up with old friends.
If you are living in the Metro Atlanta Area there are a number of wonderful running clubs to keep you motivated to train for anything! All the running clubs listed below welcome runners of all levels and ages…so find the one that fits you best and Go Get’em!!!
Here are some solid Running Clubs in the Atlanta Area:
http://www.crrclub.com/index.html
http://atlanta-singles-running.org/
http://www.fleetfeetatlanta.com/
http://www.sfrpatlanta.org/Site/Welcome.html
http://www.atlantatrackclub.org/
http://www.dcexpresstrackclub.com/
http://www.gwinnettrunners.com/
http://www.roswellrunners.com/
http://www.southdekalbstriders.org/
If you have any questions regarding the Running Clubs or anything else, please email me at cawood@racemates.com and I will throw some knowledge your way!
Go Get’Em Racemates!!!
