Tuesday, April 03, 2007

Andy Williams, where are you now?

ORN: 4.5 miles, 43:11; w/ two 1-mile repeats at 8:37 and 8:48

At best, it only happens once a month. Usually, only about every three months.

To have a full moon and a clear sky is a real treat. It lights up the normal darkness of the morning run. The grey/blue color it adds to the woods and the trail is fascinating. What a treat. And to do so in 63 degree weather is an added treat.

One of the unusual things about the Galloway program is its emphasis on speed work. Not just endurance. One element is the mile repeats. It is a mainstay of his marathon program that I'll be on in the fall and an optional element of the half marathon program. So, I'm getting used to it. The objective is to just run a mile at or just below the target race pace, to get your legs used to the turnover rate. Today is the second day I've used this and will continue to do this one day a week. Will it help the speed?? We'll see.

Enjoy your Tuesday. And kudos to anyone who sees the connection on today's title.



Wes said...

Which plan are you following, Joe? One of the internet plans or a book plan? Just curious. I have three separate plans in my book, "Running: A Year Round Plan", but I don't remember seeing mile repeats. Oh well. The plans are challenging enough for me as it is. No worries. Your speed is coming back in awesome style. Congratulations on a most excellent recovery. I am impressed.

Backofpack said...

Andy Williams & Moon River? Is that the connection?

I've never looked at the Galloway plan, even with my walk breaks. I think I'm a do-it-yourself kind of girl. When I homeschooled the boys, I created my own curriculum every year, in the parenting classes I've created a two-year curriculum plan, and I've cobbled together my own training plans. I'm always struggling to figure out how to do speed work while keeping my heart rate below the doctor ordered 160. Plus, I will admit that I'm afraid if I start focusing on things like speed I'll lose the joy I find in running and it will become more like work. Illogical? Maybe, but it works for me!

I love to run in the moonlight, though I haven't tried trails. I think it's great that you've found a plan that is going to let you improve and keep that IT in check! Can't wait to hear the results.

Sarah said...

Moooon Riiveeer! : ) We've had some clear, moon-lit mornings too. Actually I'm looking forward to some sunny mornings about now, but I'll take the moonlight. : )

robtherunner said...

Good luck with the speed work and with your new goals. I need goals as well to keep moving forward. Glad to hear the running is going well.

George said...

Hey, Joe, how you been? I have been busy lately not a lot of time for blogging. Had a choice, run or blog. You can guess which one I took.

Looking forward to the 500 Mini, I was hoping for a 1:45 time. Three weeks ago, I thought it was in sight, but I had a bad week of training and developed knee problems. Yuk. Also I gave blood, not a good idea in the middle of a training program.

Take Care - maybe I'll see you at the race - you, me, and 34,998 of our other closests friends!

By the way, did you like that wind and blowing Ice today!!