#TeamWickedBonkproof

 This.....
http://www.coachcaleb.com/training/tips/daily-coaching-tip-do-something-different



Track your snack!

 http://www.coachcaleb.com/training/tips/daily-coaching-tip-track-your-snacks-and-other-foods


New Coach in Town!

Steam Town Marathon Week 9

 

Monday: 70 minutes easy, followed by Rogue medicine ball routine and Thor general strength routine

Tuesday: 11 miles total. 2 miles easy, 3 miles @ MP, 1 mile float (MP + 20-30 seconds per mile), 3 miles @ MP, 2 miles easy.

Wednesday: 70 minutes easy

Thursday: 10 miles with an on/off approach. First mile easy, second mile assertive (just under MP), then repeat for the remainder of the workout.

Friday: 60 minutes easy running, then complete Setanta leg routine

Saturday: 20 with some quality. 12 miles easy, then run the first 2:00 of each remaining mile at an assertive effort (no pace goal, just focus on running strong despite getting tired)

Sunday: Yours to finish the week. Mileage cap for the week = 75

Steam Town Marathon Week 10

Monday: 70 minutes easy, followed by Beast medicine ball routine and Odin general strength routine

Tuesday: 10-11 miles total. Warm and cool are up to you, with the meat of the workout being 5 x mile @ HMP with 2:00 standing rest in between intervals. These should be tough, but controlled as much as possible.

Wednesday: 70 minutes SLOW recovery

Thursday: 10 miles with a 5-mile fartlek segment in the middle. w/u, 5 miles of fartlek (3-2-1 minutes on with 1 minute recovery (target pace = HMP or faster for on segments)), c/d

Friday: 50 minutes easy running, then complete Diarmuid leg routine

Saturday: 18 miles with a fast finish. Push the effort starting after 14 miles are complete

Sunday: Yours to finish the week. Mileage cap for the week = 75

  Steam Town Marathon Week 11

Monday: 70 minutes easy, followed by Colossus medicine ball routine

Tuesday: 10 miles; 3.5 miles easy, including 5 x 20 seconds strides, then run lactate threshold pace (roughly 5k PR pace + 30 seconds per mile) for 20 minutes, then run easy to finish mileage.

Wednesday: 50 minutes SLOW recovery (you should have cranky legs if you did the LT run at appropriate effort), followed by Setanta leg routine

Thursday: 11 miles with progressive pacing. Start at recovery pace, progress to HMP for the 8th mile, then 10 seconds faster for the 9th mile, then cool down with 2 recovery pace miles

Friday: 65 minutes easy running, then complete Mjolnir general strength routine

Saturday: 20 miles with late quality. Also try to simulate the marathon course in this one with downhill for the first half, then flat/rolling for the remainder. At mile 15, push the pace and try to run ~MP through mile 18, then run 2 easy miles to finish.

Sunday: Yours to finish the week. Mileage cap for the week = 70

Steam Town Marathon Week 12

Monday: 9 miles easy, the complete Rogue

Tuesday: 11 miles total. The warm and cool are your call. The meat of the workout is 4 x 1.5 mile intervals @ HMP with a SLOW 400 in between repeats.

Wednesday: 8 miles recovery shuffle, then complete Mjolnir

Thursday: Look for 10 miles on the day. 3+ miles w/u, then run 5 miles of fartlek:

• 4 minutes @ MP
• 2 minutes @ float pace (moderate effort, no slower than MP + 30 seconds per mile)
• Repeat until you hit 5 miles

Then cool down for the remainder of the miles.

This is the extension of the same workout approach from 2 weeks ago...

Friday: 9 miles very easy

Saturday: 18 miles. 10 easy, then run the first minute of miles 11-14 hard, then run miles 15-17 around MP, then finish with one easy mile

Sunday: OFF

 

Steam Town Marathon Week 13

 

Monday: 70 minutes very easy, the complete Odin and Beast

Tuesday: 11 miles on hilly terrain. This time, run easy on the flats and normal effort on the uphills, and push the pace on the downhills for eccentric strengthening (will be important for downhill Steamtown course)

Wednesday: 70 minutes total. Begin SLOW like a short recovery run, and progress to no faster than normal easy pace throughout the run.  Complete Loki after the run.

Thursday: Run 20 minutes easy to warm up. Then shift into marathon goal pace for 30 minutes (extension of the previous weeks). Recover for 5 minutes (easy running), then run 5 x 30 seconds hard (10k effort) with 60 seconds recovery, then run easy to reach 80 minutes.

Friday: 60 minutes easy running, then complete Setanta leg routine

Saturday: 16 miles with a fast finish. 12 easy, then 4 assertive by feel.

Sunday: Yours to finish the week. If you are over the weekly mileage target (75) already, take a rest day.

The following week will be a step-back week in terms of miles, for absorption of the work done to this point.

Steam Town Marathon Week 14

 

Monday: 70 minutes very easy, the complete Colossus medicine ball routine.

Tuesday: A fartlek workout with a float approach. Look for 10-11 miles on the day. 3+ miles w/u, then run 5 miles of fartlek:

• 2 minutes @ MP
• 2 minutes @ float pace (moderate effort, no slower than MP + 30 seconds per mile)
• Repeat until you hit 5 miles

Then cool down for the remainder of the miles.

Wednesday: 70 minutes total. Begin SLOW like a short recovery run, and progress to no faster than normal easy pace throughout the run.  Complete Mjolnir after the run.

Thursday: 10 miles. 3 easy, then progress the pace to HMP (6:00-6:10) for mile 8, then run 2 very easy to cool down.

Friday: 60 minutes easy running, then complete Thor  general strength routine

Saturday: 18 miles, steady easy

Sunday: Yours to finish the week. If you are over the weekly mileage target (70-75) already, take a rest day.

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 Steam Town Marathon Week 15

 

Monday: 70 minutes very easy, the complete Rogue medicine ball routine.

Tuesday: Intervals! Look for 10 total miles on this day, with the warm and cool up to you. The meat of the workout is 4 x 1600m (if you hit the track) or 4 x mile (on the road). Start the intervals at marathon pace, and hit just under half marathon pace for the final interval. Run a SLOW 400 in between intervals.

Wednesday: 70 minutes total. Begin SLOW like a short recovery run, and progress to no faster than normal easy pace throughout the run.  Complete Odin and Setanta after the run.

Thursday: Run 20 minutes easy to warm up. Then shift into marathon goal pace for 25 minutes (base this on a 3:10-3:15 target for now). Recover for 5 minutes (easy running), then run 5 x 30 seconds hard (10k effort) with 60 seconds recovery, then run easy to reach 75 minutes.

Friday: 60 minutes easy running, then complete Loki general strength routine

Saturday: 16 miles, steady easy

Sunday: Yours to finish the week. If you are over the weekly mileage target (65-70) already, take a rest day.

SteamTown Marathon Week 16

Monday: 60 minutes easy running, then Beast medicine ball routine

Tuesday: 16 miles, steady easy. I would shoot for a rolling hills route for this.

Wednesday: Short recovery day, 45-55 minutes at true recovery effort.

Thursday:

Look for about 10 miles total (warm and cool distances up to you), with 2 cycles of the following fartlek:

• 5 minutes @ target MP

• 2 minutes recovery
• 4 minutes @ target MP -10 seconds per mile

• 1 minute recovery

• 3 minutes @ target HMP
• 1 minute recovery
• 2 minutes @ target 10k pace
• 1 minutes recovery
• 1 minute hard
• 2 minutes recovery

Friday: 70 minutes, starting at recovery effort and finish at easy effort, then complete  Mjolnir general strength routine

Saturday/Sunday (your call on the order):

• One day yours for easy/recovery running

• The other a medium-long workout of 15 miles: Run 2 miles easy, then 2 miles of 400 at half marathon effort with 400 recovery. Then run 1 miles easy to a hilly area. Then run a steady moderate tempo over rolling hills (about 20-30 seconds slower than MP) of 3 miles, then run 2 miles easy. Then run 2 miles tempo at whatever effort you can maintain for the distance. Then run easy for the balance of the miles.

SteamTown Marathon Week 17

Monday: Yours

Tuesday: 10 miles with progressive effort segment in the middle. Run 3 miles very easy, then progress to half marathon effort by feel for mile 8, then run 2 miles very easy (recovery effort) to finish.

Wednesday: 55-60 minutes very easy recovery. Complete  Mjolnir strength routine

Thursday: 8 miles easy, then complete Setanta leg routine.

Friday: Hilly 5-mile trail race. Treat the warm-up like a 10k, with about 15 total minutes of jogging, progressing to 10k effort for the final 2 minutes. Then complete your drills, then strides. Hilly trail races are best run by effort...and I would go with 10k effort to start and then see what building you can do, dependent on course and competition, over the final 2 miles. With warm and cool, shoot for 10-11 miles on the day.

Saturday: Yours in between race and long run. Look for enough miles to get to 60 with the long run for the week.

Sunday: 16 miles, steady easy. Progressive run and race is enough quality for the week.

 SteamTown Marathon Week 18

 

Monday: 60 minutes easy, followed by Colossus medicine ball routine.

Tuesday: Look for about 9 miles total (warm and cool distances up to you), with30 minutes of fartlek (cycle through this until you get to 30):

• 4 minutes @ target MP

• 1 minute recovery
• 3 minutes @ MP -10 seconds per mile

• 1 minute recovery

• 2 minutes @ target HMP

• 1 minutes recovery

• 1 minute hard

• 2 minutes recovery

Wednesday: 50 minutes very easy recovery. Complete  Loki strength routine

Thursday: 9-10 miles on a hilly route, with easy effort on the uphills and flats, and assertive effort on the downhills (I want to get a lot of this eccentric work in to prep for the downhill course).

Friday: 60 minutes easy

Saturday: 15 miles, steady easy with 6 x 45 seconds moderate effort pickups (with 90 seconds recovery) starting around the 10 mile mark

Sunday: Yours to finish the week. If you are over the weekly mileage target (55) already, take a rest day.