This Is Happening (2).

Easy Speed Work for Starters.

I have traded the trail for a treadmill. Same thing...

but different.

Today's assignment: Y 5 mi. w ladder.

I know what it means because it's on my training chart as I prepare to run a half-marathon in late April. And I made the training chart.

It means I need to go to the YMCA, pick a nice and steady treadmill (rather than an outdoor, measured trail), run 5 miles, set a pace that is close to my predicted or desired race pace, and then get on a ladder.

When I was younger and a serious half-marathoner/marathoner my predicted or desired race pace was often based on my desire to run fast enough to qualify for the Boston Marathon, the chief goal of many a runner. Currently, I just want to develop enough strength and speed to transport myself comfortably over 21.1 km. or 13.1 miles and cross the finish line with a smile on my face.

So, when I step onto the treadmill after lunch I will gradually increase the speed to 10.0 kph during the first 2 - 3 minutes. I already know, by past performance over the last year or two) that 10.0 kph (kilometers per hour, or 6 min. per km) is a comfortable speed and it is very close to my predicted race pace.

I still think 'in miles' but will train 'in Ks' because the

race course will be marked in Ks

About that ladder thingy: Once I have warmed up on the treadmill, i.e., after about 5 minutes of comfortable running, I will increase the speed to 10.1 kph, then to 10.2 kph, etc., every half-kilometer or thereabouts (gradually), until I reach my top speed (within my current limits), then reverse the process back to 10.0 kph, and even lower if desired.

Over the course of the next 14 weeks I will repeat the same type of run every Wednesday, and gradually increase the distance I cover on the treadmill. E.g., in February I will start running 5.5 miles during the Wed. workout. And my overall speed should increase a bit too, while staying within my limits.

We'll see how that goes!

Please link to This Is Happening (1).

Photos GH

This Is Happening (1).

The Running Chart is Running.

I am already at 10. I will get to 20 by April 12, 2020.

It seemed a good idea at the time.

My workouts at the YMCA were going well. I was getting a steady stream of Personal Bests (PBs) at 3.0., 3.5, 4.0, and 4.5 mile-distances on the treadmill. Also, based on past experience, I knew I was capable of running 6 - 8 miles nice and easy anytime, if I wanted to do so.

So, after mulling over a recent invitation to join a half-marathon training group (it started in January), I made a multi-layered decision.

[re the invitation I previously wrote the following: "While walking home from the YMCA last week I crossed paths with a former running mate who invited me to join his half-marathon clinic (targeting an April 26th race date), beginning in January. I said that I would visit his website and consider signing up. And I have (visited the website), and I'm not sure about putting my name on the dotted line." Please link to Same-Old, Same-Old...]

First, I checked the training group's website. Second, I checked the calendar ("How many weeks 'til April 26?"). Third, I reflected on dozens of past training programs I have joined or developed on my own. Fourth, I felt I was pretty darn good at developing a running chart and following it until a specific race date. Fifth, I developed a draft training chart in 10 minutes. And sixth, I visited the 'forestcityroadraces' website last week and signed up. Eight, paid my fee. Nine, was immediately accepted without references!

There is no number 10.

Yup. This is happening.

And it still seems like a good idea. If I like the race T-shirt, hit a flexible time-goal at the finish line, don't have to race in a blinding ice or snow storm, and can wobble home post-race to enjoy a cold IPA on my front porch, then the whole venture will be a success.

 My Knights may still be in the playoffs in April. Cool. Motivation!

This is happening now. I'm on Week 3, Jan. 13 - 19.

The running chart is calibrated properly. I run on 'phantom power'
with a wonky hip. But tweaking is allowed : )

I'll follow a solid 'indoor, outdoor' program and

maintain a positive frame of mind. 

For those who look at the chart and wonder about the Wednesday runs (e.g., Y 5.0 mi. w ladder), I'll be doing mild speed work at the YMCA, and running w a 'speed ladder' in mind (adjusting treadmill speed gradually upward as weeks go by). 

Details to follow.

Please link to 'Same-old, Same old' Makes Me Feel New

Photos GH