Very useful advice for how to do interval training for a marathon or half marathon from Dave McGovern of Team Challenge.
I just got a great question on what to do during the recoveries during interval workouts for the half-marathon. Here's my answer:
What you do during the break depends on the goal. For shorter races when you're trying to improve high-end speed, you'll take more of a break to allow full recovery. This will allow you to go f...aster for the reps. But for longer races the goal becomes more one of trying to maintain a moderately fast pace rather than trying to improve your high-end speed. So for half-marathon intervals I think a moving recovery is best. The recoveries could be just easy jogging, but I believe
there's a lot of value in only backing off the pace by 1:30 or so per mile, so if you're running 1 mile reps at 8:00 per mile, run haf-mile recoveries at 9:30
pace. Now maybe you could do the mile repeats at 7:30 if you rested completely between intervals, but then you would become a faster miler or 5k runner, but
you wouldn't have the endurance to get through a half-marathon at anywhere near that 7:30 pace--and might even have trouble doing it at 8:00. Better to focus on
more volume at 8:00 --> 9:30 pace than to do less volume at 7:30. Capice?
Join us tonight for a run with Paul Curtis from Adidas. He'll be bringing the hot new Boost for us to test!
This Sunday the 10th from 3-5 come hear Roberta Levanthal's presentation on ALYN Hospital and the Legs of Love races. She'll have Kosher cookes for us, but the event and the hospitals services are for any race or religion!
Next Tuesday the 12th Casey Barrett of Saucony will be here, bringing us the new Mirage 3 to test run. Oh, and it'll be the Store Run right before St. Patrick's Day so you can be sure that we'll have all treats and beer!
On Saturday the 16th we'll be hosting a Team in Training run and will be sharing tips on Running form from New Balance. Please join us to learn more about TNT, how to improve your form, or just for the company!
Coach Dave Mammina and I had such a fantastic and inspirational weekend with the team, that not even getting up at 2:30 AM 2 days in a row could bother us! The weather was sunny and warm, but after a 5:30 AM start in the dark, it actually felt nice when the sun beat down on us! Thanks to fantastic mentors, Tina, Jessica, Cathy, Samantha and Lauren, along with staff Meagan, Jaclyn and Alyssa and an incredible team of participants, the weekend went off without a hitch.
For anyone considering this event, I strongly recommend it. Disney really does a fantastic job with every detail so that we could just worry about running. Although, I've never seen so many people stop so many times in a marathon! It hadn't occurred to me that people would actually stop at every mile marker to take a photo, stop at every character ... I even had one participant tell me that she stopped to do a roller coaster!
Congratulations to Chris Koegel for his first place finish at the first of the New York State Parks Winter Run Series at Heckscher State Park.
While Chris looked pretty comfortable on his winter run in shorts and a singlet, I'm not sure if he could have worn so little on a training run with Wayne Vartabedian of Polar when it was 5 degrees F in Lake Placid last weekend! Wayne is the guy with the icicles on his eyelashes!
We're still at it every Tuesday night for our Store Runs, no matter the temp, but if you need motiviation this season, Karen Janos from Active. com has for you with 5 Reasons Running Makes You Happy .
Fly with the Owls 2012 was the first race after Sandy for most of us and came just a week after we got power back at the store. It felt great to "run it off". Our usual suspects turned in great performances! Jack McCoy Photography
Having my business shuttered by Sandy for 12 straight days had me crazy! The week before the NYC Marathon is decidedly not a good time for a Specialty Running store to be shut down. We didn't flood, there were no trees or wires down on the block, and the surrounding stores were all lit up, but Lynbrook Runner's Stop, along with 15 other small business' on the block remained dark and cold. The store owners grew more impatient and frustrated as each day without sales revenue went by with no updates from the power company and no acknowlegement from local government that they were advocating for us. The tension eventually erupted with an altercation between a merchant and a crewman from the power company.
Luckily, as I was destressing with a jog the following morning, I literally ran into a supervisor from the power company, who was sympathic to my tale of woe and was in a position to actually get a crew to the street. They checked the wires above ground, checked the transformer below ground, and then left to try to fix the problem at the sub station. Four hours later the crew was no where to be seen, but the power miraculously came back on.
This morning, with two days of business behind me and weather that would put anyone in the mood for a good run, I started to really think about that crew man who had his hard hat knocked off, but also about the many, many guys who left their familes back home in Wisconsin, Missouri, Canada ... to come help us in New York. They're working 12 to 16 hour days, and not staying in a grand hotel, in fact, some are sleeping in their trucks. Then they have to face the anger of frustrated residents and home owners, who should be thanking them instead of yelling at them. In fact, we should be treating these guys with the same respect and gratitude that we reserved for first responders after 911. There is a bad guy here, but it's not the line man. It's the manager at the power company who locks the door to the offices during business hours, and who switches the phone lines so that all calls are routed to an automated system. The lack of information is where our frustration is coming from so lets not misdirect it!
I've often heard stories on the news, where someone was unable to thank a good samaritan before they were gone. I don't have names or contact information for the guys who kept their word to find my store after I saw them on that morning, so on my two hour run today, I just decided to wave at and give a thumbs up in thanks to every utility truck that I saw. It felt great! Come on New York, give it a try! Let's show the appreciation to the linemen that they deserve! We'll all feel better and it might just speed up the process. A little positive reinforcement can go a long way!
Well I never want to hear or see the words, "Area Assessed, No Crew Assigned" again! A week after Sandy, and still no power in the store. We took a photo the Saturday just before the storm when we weren't too concerned, and one a week later, showing how we are locating shoes for the few customers who made it in. With gas lines still 50 cars long behind a pump that has yellow tape around it because they're still waiting for a fuel delivery, it hasn't been easy for customers to show support even if they want to! One person strapped a pair of shoes to the baby seat on the back of her bike, another put the store on her morning run route and bought the PowerBar gel that she could carry. Some customers are just coming in to bring a cup of coffee to a cold and frustrated store owner. Just when I'm thinking that I've got to be the unluckiest small business owner, a couple comes in wearing slippers. They just needed sneakers, not running shoes. Their one story cottage had a water line 9 feet high and nothing was left to salvage. Another woman came in, "I guess that I should start running again anyway". She had been renting a basement appartment and had no coverage and no disposable income to replace her belongings. After 5 days of cold, I can now head home from the store to a house with power, so I can only be thankful. Thankful for all of my loyal customers, thankful for my husband who made me get off the couch to bring whatever blankets we could to the local firehouse, thankful for the 40 runners who I would have taken on a bus to the Marathon, and who despite their disappointment, asked me to donate their seat purchase to someone who might need it. They didn't specify a runner, they just want to help whoever they can, however they can. That's how we'll recover, one foot in front of the other, one simple act of kindness followed by another. An everything with a sense of humour!