Moldrup Marathon

2010-12-07T19:08:00.001-05:00

I ran for 35 minutes on the treadmill this morning. I split the 35 minutes into 7 minutes each at 5, 5.5, 6, 5.5, and 5 mph so that there was a little change of pace. Felt good...I ended up running 3.25 miles in the 35 minutes.

~Sarah

My training

2010-12-06T18:31:00.003-05:00

On Saturday night I ran a little under three miles on the treadmill. I tried to go at a pretty hard pace and my legs felt good. This morning, when it was 27 degrees, I ran outside a little under three miles again. My knee started hurting a little bit and I was cold. :) Enjoying the training so far, but am not looking forward to morning runs at these temperatures.

~Sarah

Training This Week

2010-12-06T09:07:00.000-05:00

Its gonna be cold most of the week. Feel free to run on the treadmill / eliptical; however you may want to get some outdoor runs in to get used to the weather we will be training in. Here is my plan for the week, feel free to modify to your current fitness level. Also, on some days it is better to just run for time. This takes the focus off the distance and puts it on getting a run in.

I will be running or working out at 4:30pm most days this week.

Monday: 3-4 Miles
Tuesday: Cross Train or 30 Minutes of Cardio
Wednesday: 3 Miles or 25-30 Minute Run
Thursday: 3-4 Miles or 30-35 Minute Run
Friday: Easy Cross Training, Stretch, Yoga
Saturday: 4-5 or 40-45 Minute Run
Sunday: REST

Total Mileage: 13 - 20 Miles

*Dont forget to be working on your core - Abs, Lower Back, Obliques*

KTC Run

2010-12-04T09:52:00.000-05:00

Kolby and I went to the KTC run this morning, which met at the New Balance store. It was a cold and wet morning, but to the surprise of both of us there were at least 30 people that showed up. We did 6 miles, a new longest run for Kolby, way to go. This would be a great thing for more of us to start attending. It is a good way to meet new people, spread the word, and be involved in the community. Also, they provided gatorade, bagels, and bananas before and after the run. When we run with KTC we will almost always do the shorter run they offer because we are training for the Nashville Marathon that is 27 days later than the Knoxville Marathon. Also, this will benefit those that may be doing the Knoxville Half.

I will post a training schedule for next week later this weekend.

Long Term Training

2010-12-01T17:45:00.000-05:00

Here is the link to the runner's world website where you can setup your training plan. I did mine based on a 20:00 5K and planning to run a half marathon on April 3, but feel free to put in whatever you want for the time. This is the mileage we will go by for the most part. The paces it gives are a good guideline if you are looking for a time goal, otherwise just try to follow the mileage.

http://www.runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html

Update on Thursday's Run: Kolby and I will be meeting at Cherokee at 4:30, we will probably do 4 miles

2010-11-30T19:45:00.001-05:00

It has been raining for about an entire day now, no run for me.

I just wanted to let you all know that runningwarehouse.com has good deals and free shipping

News and Training

2010-11-30T12:13:00.000-05:00

Marathoners,

I have sent most of you an email which should allow you to post on this blog. Also, if you are interested in being able to text the blog let me know and I can set that up for you. Also, I enabled advertising on the blog. If we can get more people to follow the blog there is a possibility of raising money through the advertisements. We could spread the word to anyone wanting to help raise money for adoption or for helping Haiti in anyway. Let me know if you have any thoughts.

Sign up for the Knoxville Half-Marathon if you want to. If you sign up today you save $10.00.

Training:

Keep up the 3 mile runs if you are just starting out. If you are already past that, keep it going.
Check your shoes - Right now your legs may not hurt in your old shoes with no support, but they will when we add mileage. Its better to start now and avoid injury later

I would check Runner's Market for shoes, they will do a fitting for you if you want

Below are the times I am planning on runing this week if you want to join

Tuesday: Probably on the treadmill due to weather (4:00pm)
Wednesday: Cross Training or REST (might switch tuesday and wednesday due to weather)
Thursday: 4:00pm with Kolby, possibly cherokee or wherever Kolby wants to meet
Friday: 4:00 or 4:30pm from my house or greenway
Saturday: 8:00am, meeting at the New Balance Store for 6 to 8 miles
Sunday: REST

Turkey Trot and Training

2010-11-27T13:46:00.000-05:00

Sarah, my uncle John, cousins Kati, Josh, and Misty, and I ran in the up and at 'em 5k in Johnson City on Thanksgiving morning. There were over 3100 runners. There were some dogs dressed up as pilgrims, indians, and turkeys. We are thinking about making it a tradition. Our family's dog did not run because he got hit by a car and broke his leg that morning while we were gone. Luckily my dad was home and took him to the hospital.

Any updates on training? You should start getting your base built up. As we progress in the training I would like to see people post their daily or weekly mileage on the blog and maybe the times you are running. This will help us know when and how much we can run together. If anyone wants to run next week let me know.

2010-11-20T17:41:00.001-05:00

Three miles with burny, paul, and Sarah at Cherokee. Training underway.

Thanksgiving Week Training

2010-11-20T14:50:00.000-05:00

(Based on running 3 miles on Saturday 11/20)
This is base training. If you are doing more just keep it up, but do not add miles. Stretch before and after running. Try to stretch everyday. If some of you are just starting out take it easy. We have plenty of time. If you want to swap a run for some time on an elliptical or a walk that works. Also, you can move the REST days around to fit into your schedule.

Sunday: REST / yoga or core if you want to / Maybe some frisbee
Monday: Run 2-3 at a comfortable pace
Tuesday: Strength or Yoga training / Abs
Wednesday: Run 2-3
Thursday: REST
Friday: Run 2-3
Saturday: Run 3, core

Yoga for Runner's Link

2010-11-20T14:12:00.001-05:00

http://www.runnersworld.com/topic-ext/0,7121,s6-238-409-0-0,00.html

The link above is to runner's world page about yoga for runners. Check it out.

Training Blog

2010-11-20T14:03:00.001-05:00

This blog was created to post about training and what not. I decided to do this because Russell does not have facebook. Enjoy.