Luke

Gonna run in a snow storm today

Need more core

The Best Core Exercises For Runners Photo 6

Mileage Mongering

Six months of structured training and I thought I'd be ready for Houston but alas I am not. I'm half ready. I won't have another Steamtown debacle followed by months of injury because I ran a marathon poorly prepared. I don't want to just finish, I want to race it strong. Everyone is different and for me, that means proper prep via:

1. 70 mile peak week 3 weeks before marathon
2. FIVE 20+ Milers with one run of 23 miles  

If I can just do those two things, I'm 90% trained ready. Forget heart rate training and only running three for times a week. That's for beginners. I need volume. I know this about myself. And although cross training is also necessary, I've learned that by no means can that replace volume. Absolutely not. Even for us everyday noon pro people.  Marathon training requires volume. Period.

As I get older, I ALSO need cross training. However, that can never replace miles. I know that definitively now. Six months of experimenting had shown me that.

So I'll continue with the yoga, weights, bike. But, only if I can ALSO keep my 40 to 60 miles per week volume up. Otherwise, why bother being out there on a marathon course for so long. Road racing is boring. If it takes too long, I can't stay motivated.

Trail ultras are a whole different story. More on zen running later.

Structured training is still serving it's purpose of showing me different workouts. I hope it will continue to teach me new things

XC meet

XC meet, a photo by RunAwayJanet on Flickr.

Steamtown Marathon.

4:14.

Debacle.

cross country meet

cross country meet, a photo by RunAwayJanet on Flickr.

so excited to eat veggies

so excited to eat veggies, a photo by RunAwayJanet on Flickr.

Annapolis 10 miller

8:30 pace. Hot hilly humid

Reston Kid Tri Transition Area from Sunday 8-12

He's very sleepy

2012 Burning River 100 Mile Endurance Run

2012 Burning River 100 Mile Endurance Run from Janet Choi on Vimeo.

Strength Workout.

Trying to do more strength work these days as per instructions from my coach. This stuff is HARD.

Planned Duration:0:40:00

Workout Description:

3 sets of EACH super set.
REVERSE LUNGE & CHAIR DIP
Notes: Super Set (back to back)
12-15 reverse lunges (each leg)
12-15 chair dips (squeeze your abs and glutes, but let your arms do they work)
RESISTANCE SPRINTS & Y-SQUATS
Notes: Using bands or weights, stand in athletic position, swing arms back and forth as though you are sprinting, keep feet planted. 12-15 reps
Squats: Standing with arms up and extended in "Y". Feet slightly shoulder-width apart, sit back as low as you can, engage core and squeeze glutes. 12-15 reps
PLANK W/ALTERNATE LEG LIFT & RESISTANCE ROWS
Notes: In plank alternate legs, holding each in air for 2 seconds, do 5-8 on each side
Use bands or weights for resistance rows. 12-15 reps
PUSH-UPS & PLANK OBLIQUE CRUNCH
Notes: Standard push-up, come until chest hits the floor, pause and push up. 12-15 reps
Come into plank position, alternating legs, bring knee up to shoulder, PAUSE (engaging obliques), release alternate lets 12-14 each side.

2012 Hat Run 50k

2012 HAT Run from Andy O'Brien on Vimeo.

Burning River Planning Session

Heart Rate Monitor

Cool! Just got my heart rate monitor!