| |||
| |||
Following the completion of the 15 week 5K training program, the Tuesday speed sessions at Thames Elementary track will continue at 5:15 pm. Since people are training for a variety of distances, the workouts will be based on individual needs. For those of you who would like free "expert" coaching, I am available to provide such assistance. Becky Ryder Hattiesburg, MS | |||
15 Week Training Program | |||
| Report on Week #1 | Report on Week #2 | Report on Week #3 | |
| Report on Week #4 | Report on Week #5 | Report on Week #6 | |
| Report on Week #7 | Report on Week #8 | Report on Week #9 | |
As you know, we have a large group of members who have been meeting on Tuesdays for "speed training" during which they are also obtaining advice on their overall training program. Many members of this group have posted personal records for various events and some have qualified and are running the Boston Marathon on Monday. While I cannot take full credit for the successes of these members, I would like to think that I have been a bit of help. These members, as well as some of the newer runners have requested a more specific program where all Tuesday night participants will be doing the same plan. With this in mind, I have put together a 15 week training program that will prepare runners for the club's Labor Day 5K. This 15 week program is free and all levels of speed are encouraged to attend. Beginners are very much encouraged to participate. . It will be a way to meet other members and obtain an understanding of the components of training. We will meet on Tuesdays, beginning May 23 at 5:30 pm at Thames Elementary track which is located on Jamestown, between 34th and 28th streets in Hattiesburg. Basically, the workout which will last about and hour to an hour and a half will consist of the following:
I will be conducting all the workouts except for a couple of weeks when we will be out of town. For those of you who don't know my background, here's a brief description of my running experience:
Please let me know if you are interested or if you have questions. Becky Ryder Hattiesburg, MS hryder29@comcast.net
Week 1 of the 15 week 5K training program was a huge success. There were between 25-30 people. I was too busy to get an accurate count. I would estimate that 5-10 of the people there were non-members. It was encouraging to have 5 elementary through high school age girls in attendance. The levels of ability were about equally distributed among the three groups. The session began with a brief explanation of track etiquette, proper running form, and the factors that determine leg speed. Audrey Jackson demonstrated running drills followed by the group performing these drills. We then did an 800-1600 meter warm-up, followed by the speed session which consisted of 4x100, 3x200, 2x300, and 1x400 @ 5K race pace with equal distance walk/jog recovery between each fast run and ending with an 800-1600 meter cooldown. One of the funniest sights was seeing everyone acting just like the "kids" that I used to coach. No one could remember the pace that they were supposed to run, so most of them resorted to writing the times on their hands or returning to me after each segment so that I could give them the times. I hope that everyone had as much fun as I and that more of you will join us next week. I plan to compile an email list of all participants and I will be sending out pertinent information to the group. If you were not present for the session, but would like to be on the email list, let me know. Everyone should also look at the website forum for training program messages. See Week #1 Pictures Week 2 The second week of the 5K training program was held Tuesday, May 30th. This session had a total of 26 participants. There were 4 o5 five people from the first session who were absent, but we had 4-5 new people which gave us a total of 26 for tonight's workout. The session started with the awarding of special coffee mugs to four people from week #1. These awards were given to individuals who had demonstrated enthusiasm and or effort. Winners were Adrianne, Richie, Nestor and Audrey. After the awards Becky spoke briefly about correct running form, track etiquette, track markings, and various thoughts on the value of stretching before and/or after running. After an 800 meter warm-up jog, the group participated in drills which enhance running form and strengthen and stretch various muscle groups and joints. Following the drills, participants were divided into various time goals and began the workout which consisted of 2 sets of 8 x 100 meter run with a 100-200 jog/walk recovery and a 400 meter walk between sets. Overall, this was a very good workout with Becky moving around the track making suggestions regarding form and providing encouragement. The session concluded with an 800-1600 cooldown jog. The total distance run was 3.5-4.5 miles. See Week #2 Pictures
Week #3 of the 5K training program had 25 in attendance on June 7th. Once again, we had 4-5 new people. Over the course of the three sessions we've had 35-40 different people participate. The session began with Becky discussing the role of heart rate in the training program. She distributed a chart that enabled everyone to determine their target heart rates for various exercise levels. After the group did their 800-1600 meter warm-up, Becky divided the group into 5 teams for shuttle relays which consisted of each person performing the following: high knee, kick butt, slide, skip and sprint. Members of the winning team were awarded commemorative coffee mugs. Then, the group entered into the speed phase of the evening. This workout consisted of 4 x 300 with a 100 walk/jog recovery and 2 x 600 with a 200 walk/jog recovery. The workout concluded with the 800-1600 meter cooldown. The sessions will continue each Tuesday at 5:30 pm at Thames Elementary track. The sessions are designed to meet the needs of the beginner, intermediate and advanced runner. Come on out and join us. See Week #3 Pictures
Week #4 had 22 participants, each of whom were given a magic potion which will be used at their discretion during future races or training sessions. Following a half mile warm-up, each runner was evaluated as they executed a variety of drills. Then they were divided into three groups for a half mile of "Indian" running whereby runners were in single file. Each 100 meters the last person would sprint forward and set the pace for 100 meters. The speed session was 2 sets of 3 x 400 at 5K race pace, with a 400 meter walk between sets. The cool down consisted of 1/2 to 1 mile, depending upon the level of fitness. These workouts will continue each Tuesday until Labor Day. Members and non-members are invited to participate.
Week #5 The heat was on at the 5th session of the 15 week 5K training program. Richie Sumrall, Joni Dunbar and the rest of the hot Pacers were really burning up the track as they completed the speed session which began with a half mile or mile warm-up followed by drills. Then, the beginner group ran 4 x 200, 3 x 300, 2 x 400 with equal distance walk recovery. The intermediate and advanced group did the same workout, but jogged the equal distance recovery. The session ended with a half mile or mile cool down. The training program will continue each Tuesday at 5:30 pm at Thames Elementary track. This is an excellent opportunity for misery to have company as you train for the Labor Day 5K.
Week #6 We had 14 participants to faithfully show up to pound out some mile
Week #8 of 5K Training Program Report: July 11 The heat is up and our numbers are down. This week's session was attended by about 15 dedicated runners. I have a feeling that most everyone else took a peek at the proposed speed and decided the coach had lost her mind. Richie said it was the hardest workout that we've done. I hope he doesn't look at some of those that are in the future. The people who were there did a great job of completing the assignment which consisted of 800-1600 meter warmup and cooldown with 800s at 5k race pace. The beginners did 4 x 800 with a 400 walk and the intermediate and advanced group did 2 sets of 3 x 800 with 400 walk/jog and a 400 walk between the 2 sets. Even the coach did her first speed session in months. She did 4 x 800 @ 4:22 with 400 jog recovery. I hope she comes back fro next week's session.
Week #9 of 5K Training Program Report: July 18: This week's plan called for 2 x 1 mile for beginners and 3 x 1 mile for advanced. The pace was to be between 5K and 10K race pace. all day I was concerned about how hot and humid it would be, so I decided to encourage everyone to modify the plan as needed. When I got to the track at 5:15 pm, the day had become somewhat cloudy and there was a breeze. So the conditions weren't quite as bad as I had anticipated. There were about 15 participants, including Richie Sumrall who is working on perfect attendance. He, Vicki and Audrey had great workouts. Vicki is amazing! For the past 7 years she has been doing these speed workouts just about every week. After a certain point in the maturing process (nice way of saying "getting older), most runners begin to slow down. Not Vicki---she is still consistently posting sub 24 5K times as she is well into the Grandmaster division. Audrey is one of those people who has returned to racing after having run in college (she's a masters runner). She is working very hard in hopes of continuing to improve by posting PRs and bringing home the hardware. As far as Richie is concerned, his work ethic is awesome. I wish I could have coached him in HS. As old coaches say, "He would run through a wall for you." Although the numbers for Tuesday track have decreased, the people who were there last night worked really hard. I am anticipating that they will turn in some really fast times this Fall. Come on out and join us next week. Just being around the above mentioned people will motivate you to work harder and it's wonderful to observe people who work so hard at their running.
8/14/06 The 15 week 5K training program continues each Tuesday at 5:30 pm at Thames Elementary School track. The past 3-4 weeks our numbers have been lower, mostly just the hard-core crazies. We've usually had 10-15 people, some of whom have not missed a session and are going for perfect attendance. That's quite a statement since you're esteemed leader has missed two sessions. Come on out and join us as we prepare for the club's Labor Your Legs 5K race on September 4 at 7:30 am at Cloverleaf Center.
Week #13 8/15/06 I have come to the conclusion that some of the Pacers, including me, have lost our minds. Or, maybe I should say that our brains are now fried. A total of 13-15 people showed up at Thames for the 13th session of the 15 week training program. The temperature was 101 and as Robin told me when I got home, the temperature on the track was probably more like 105+. Anyway, we survived the workout. In fact, I thought we all did a great job of meeting our goal times for the 200-400-600-800 @ 5K race pace. I would like to congratulate Nestor and Charles for their great race performances at recent events. They have both set PRs for the 5K distance. As their coach, I take full credit for their success. In fact, I have now earned the title of "Boss" Ryder. Way to go guys!
Week #14 08/22/06 was a great track workout. Due to the threat of thunder storms, I didn't think we'd be able to do it. But, Vicki had called and said she was there and waiting to see if the lightening would subside. When I got to the track, the lightning had stopped and there was just a slight rain. Since there were 7-8 other people there, we decided to go ahead with the workout. The plan was for 6-8 400s at sub 5K race pace with 400 jog recovery. About half way through the workout, the rain got a bit heavier. Actually, it felt quite nice since we've been having such extremely hot weather. I really have been impressed with the dedication of this group. We started out with 20-25 people and after 14 weeks, we have several who have missed only 1-2 of the sessions. We have had great fun; with tonight's rain run being right at the top. Thanks to all of you who have participated and let's try to have a big group for next week's final day of the plan. We will continue with the Tuesday speed, but participants will be doing a variety of workouts as they prepare for various race distances. Also, next Thursday, August 31, we will be having a Popsicle Run. We'll meet at the Cloverleaf Center at 6:45 pm. We'll run the Labor Day race course and then help Keith with packet stuffing. Of course, we'll have all you can eat popsicles. Scott, the frozen treat specialist from Bop's said he might experiment with a treat and Keith will have beersicles. Make plans to join us. Becky Ryder | |||
| Beginner Schedule | Intermediate | Advanced | |
| See Week #1 Pictures | Saving a Workout | See Week #2 Pictures | |
| See Week #3 Pictures | See Week #6 Pictures | See Week #6 Pictures | |
