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A great local workout (continued from front page)
Runners who are gearing up for the spring racing season need to check out the weekly workouts put on by Jim Walsh and his Tower Hill Track Club.
The club meets every Monday and Thursday evening a 5:30PM. Workouts are located at the Tower Hill Track.
Presently, Mondays are speed work while Thursday's are longer interval type training.
The club also has a great Saturday morning run. Meeting place is at AI DuPont High School, Saturday mornings at 7AM. Come on out and join in on the fun...
The Tempo Run
Tempo Run is as low as 15 min, no more than the 30 minutes total close to your 10k pace + 15 to 20 seconds. It should be at a pace that is above lactic acid build-up also heart rate can be used. You can run on road or track.
Steady-State Runs increase your lactate threshold pace, which helps you race faster and maintain speed longer. They are similar to tempo runs which also boost lactate threshold. Steady-State go from 25-75 minutes. The pace is close to your half marathon pace or 10-15 seconds slower. Heart-Rate monitor can be used to monitor 80% effort to be safe. You can even do a short 2 mile warm-up and 2 mile cool-down. Try and put at least one in your training book every 2 weeks or so. Check your schedule, we are doing a few in February and March. Head's up two tempo runs are at Delcastle Recreation at McKean's Rd. and Duncan Rd.
Be open minded on your work-outs. Try it, before you decide it's not for you. Let other people know what you are doing, don't be afraid to change a workout to meet your needs. The schedule is only a guide, not the law. I put some races on the schedule, may be we can go to some as a team if we ever get our shirts.
If the track is being used for a meet or school practice, go on the roads and change it up. If you miss running time, come back slowly (generally a week off = at least one easy week to get back into racing shape), you can still come up and jog. If you have questions about training, just ask! We have nutritionists , personal trainers, cops, comedians, musicians, lawyers, and even Cajuns. Mental health therapy is offered free of charge by everyone with an opinion.
Good Luck,
Jimmy
Training Guildelines
Monday
Meet at Tower Hill School at 5:30 for 200 meter repeats up to 600 meter repeats.
Tuesday
On your own, can be back up long run, rest day, short run, or cross training.
Wednesday
Much like Tuesday, what ever meets your schedule.
Thursday
Longer Intervals, or hills, or tempo run.
Friday
Off, mostly.
Saturday
Long run at A.I. DuPont Hight School off Rte 52 at 7:00 am. 1-2 hour runs from 8:15 to 6:30 minute mile pace.
Sunday
Short run, rest day, grass (just don't smoke it), or trail if possible.
Do it right
Find a workout group or start one. You'll find it easier to get motivated
and you'll learn more.
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