Weekly News Update

Heat Wave Continues…

Most of the U.S. is baking this last week, and our central California valley will continue to receive way more than its normal share of “solar energy” for the next several days. Be sure and hydrate regularly during and after all your workouts and keep up on the electrolytes (Gatorade, Powerade, etc.) and do NOT use just tap water. We are losing massive amounts of electrolytes in our respiratory process and in our sweat, so we MUST replace those critical metabolic elements.

Our weekly workout program is adapted and adjusted to address these far from ideal training conditions…

Marathon Training Time Begins NOW!

Many club members will be planning to run the California International Marathon this coming December or even the NYC Marathon in November, so it is time to make your marathon training plan for that Fall Challenge.

GOAL GROUPS…..At workout starting this week will be a clipboard with GOAL TIMES for your Fall Challenge. Sign up now for the following GOAL GROUPS:

4:30
4:00
3:30
3:15
2:59 (Clearly, “sub 3”)
2:47 (OK, so “sub 2:50”)

You can work out weekend training contacts with others looking at the same goal, and you can reference your training progress with certain BENCHMARK outcomes:

Buffalo Stampede 10 Miles …pace per mile here should be about 30 sec/mile faster than your goal marathon pace.

Humboldt or Four Bridges Half-Marathon…Finish time for this half-marathon effort should be about equal to your marathon goal time MINUS 10 minutes divided by 2.

Regular weekend RESCUE RUNS on the 16 mile course (regular = 2 x/month) with your RESCUE 16 mile time PLUS 70-75 minutes equal to your best case marathon time at the CIM.

Bike Trail Negative Split runs of 18-24 miles on those weekends NOT at RESCUE. Return segment of the Bike Trail run at FULL MARATHON RACE EFFORT.

Minimum Weekly TOTAL MILEAGE….60 miles a week with 85-110….better. Tuesday speed sessions at the club should ALWAYS be run as second workouts of the day with up to 12 miles done earlier that day….for those hoping to go faster than 3:20 territory at CIM.