Friday, March 1, 2013

Saturday 3/2/13

Hi, see you at Dos Pueblos HS tomorrow at 6:30am. All Boston marathoners and Los Angeles marathoners will do a 20min warmup (yes, we know, short!) then start across from tennis courts on CO to Glen Annie, left up to end of rd and turn around back to start and repeat for 8 miles total at Marathon race effort....then finish your long day with 9-10 more miles.
Others will do ONE up and back at tempo/threshold effort (what is tempo/threshold effort for this distance? ~12-15sec per mile slower than 10K race pace OR ~25sec per mile slower than 5 k race pace OR ready for this? Your most recent half marathon race pace. Get it?:) ...oh, yes, OR 85-90% of your max HR...the best  and most accurate option. The key is not to race these efforts as this halts your progress as counterintuitive as this might seem, slowing down here will help you race faster on race day.
See you tomorrow,
Mike/Rusty

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