Pete Tanguay

Ole’s Astoria Assault VII

Training Page for the Running on Tanguay Time team

Mark, Mandy and Mel – so glad you are going on this adventure with me.  Paula, if you can join us whoo hoo!!!

It is July 20th and we are registered.  We have 8 weeks from this Sunday to get ready for our adventure.  This will be 8 weeks of work and 1 day of fun and reward.  You don’t have to keep running and working out after 9/19, but you will probably want to.  I don’t know your fitness level so if this is too aggressive, adjust it down.  If you add too much too fast you will miss the adventure.  Why?  Because you will be injured.

First things first.  You must have a good pair of running shoes.  Don’t cut corners here.  Why?  Because you will get injured. 

Second, you will need flexibility, core body strength and the ability to run 7 miles (strength, stamina and endurance).  You will want to put together a program for you that will get you ready by September 12 so you can have a rest (taper) week before the race.  Whatever you have on the 12th is what you will have on the 19th.  So, put together a plan for all 3 of these areas:

FLEXIBILITY:  This is an area I really need to work on.  Incorporate stretching, yoga, etc. into 5 of the 7 days of the week.  Or do it every day with 3-4 light days.  Work this in to the time you are doing something else like watching TV.

RUNNING:  You will need to run 3-5 days a week.  You should have a couple easy runs, a tempo run where you push yourself and a long run.  If you can start at 2 miles with some if walking if you need to that would be good.  I would say do your long run on Saturdays and start this Saturday with 1 or 2 miles.  If you add a mile a week until the 8/21 which you will be at 5 and then either stay at 5 for 2 weeks and then 6 on 9/4 and 7 on 9/11. 

The second thing you should try to consider on your long runs is as you get into mid to late August, see if you can add walking on to the end of your long runs just to get the elapsed time in.  I bet it will take us 2.5 to 3 hours to finish our race.  Find a time of day that works or running and stick to the same time and vary your workouts.  More on that later.

CORE STRENGTH:  We need core strength to hold us together when we are tired.  This is also an area I really need to work on.  There are some great exercises in the video section of www.runnersworld.com.  Core strength comes from push ups, pull ups, planks, lunges, sit ups, etc.  Find 3-4 days to work on this.  Only a half hour is needed.

 

EATING / DIETING:  What?!!!!  Go easy on yourself.  Eat what you know is good food.  If it came out of the ground, it is probably good for you.  If it came out of a tub of hot grease, probably not.  Sugar?  Not.  My guideline would be to cut as much sugar as you can, cut portion sizes by 30% and don’t worry about it.  You’ll be burning calories.  If you want, weigh yourself now and then after the race.  But don’t make a big deal out of this area. 

MOST OF ALL: spend some time before this Saturday and set some goals.  Set specific goals for each week.  Allow for things like travel, etc.  Let’s put together a training calendar so we know every day what the others are doing to train.  And then log your progress against your goals.  Know where you stand.  We’ll hold eachother accountable.  If  fall behind, it’s ok, just keep at it.  Let’s have fun and have an adventure together.  Our #1 goal will be to cross the finish line together and that we WILL DO!

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