O2 Group Runs – December Progression –

Lots of info – please take 3-4 minutes to read. Last one today I promise

Wanted to relay  what Coach Bryant articulated to both Coach Remy and Coach Janet regarding group runs . After discussion, here is the game plan that I hope you will follow with me.

This weekend’s group run will be at 40-45 minutes or so – so basically @ Level 1 (see progression notes below)

Weekly Venues:

Limiting our run venues to the following locations:

1.       Sellwood Riverfront Park/ Oaks Park

2.       Tryon Creek

3.       Duniway Park/Track

Each serves a specific purpose (flat, trail, hill).

We may from time to time start & stop at someone’s house – this is the exception not the rule

Facebook:

I will soon be posting Saturday group run’s on FB through December & January, so that you can always refer to specific location. Additionally, I will send out reminder emails for those not on FB

Will also be posting info about Cascade Half Marathon, 10k & 2mile event – I want to find out who wants to go and get carpools eventually set. Discount code coming soon to register

Weekly Run Start time:

8:30AM

After consulting with many that consistently participate in the weekend runs, we will stick to this time each week unless specifically called out

Objective:

The primary training objective is for everyone to slowly and progressively build an aerobic running base that will lead into training later in the season.  The challenge is not in running too slow,

but rather than ALMOST EVERYONE RUNS TOO FAST for their present fitness level.  These should be conversational pace runs.

The secondary objective in these runs is to connect people.  This is the one and ONLY time in all the training that people can actually interact in any substantial way…We need to take advantage

of this time when we are building our base rather than worrying about how fast we are going.

Coach Bryant Quote : “If I can get a workout running with the slowest person in our group, then ANYONE can.  Running hard during “base” is a guaranteed recipe for running slow during the season”.

PROGRESSION:

People should stay in each target UNTIL THEY COMPLETE THE EFFORT WITHOUT STRUGGLE.  Distance is irrelevant during base training and it doesn’t matter how long it takes to progress from one

benchmark to the next, you just can’t “Level Jump” (it might take some people much longer to move through levels).

1.       Benchmark I:  Should be able to COMFORTABLY run 30-45min at a conversational pace without struggling at the end.

2.       Benchmark 2:  Should be able to COMFORTABLY run 45-60min at a conversational pace without struggling at the end.

3.       Benchmark 3:  Should be able to COMFORTABLY run 60-75min at a conversational pace without struggling at the end.

a.       This is as far as beginners/sprint distance folks need to progress

4.       Benchmark 4:  Should be able to COMFORTABLY run 75-90min at a conversational pace without struggling at the end.

a.       Intermediate/Olympic Distance people need to get here

5.       Benchmark 5:  Should be able to COMFORTABLY run 1h30m-1h45m at a conversational pace without struggling at the end.

a.       Advanced/70.3 Distance people need to get here

Notes:

*         Yes, the weather will suck on some of these days – let’s battle it together

*         The more you don’t want to get out of bed to run with the group, the more you should

*         If you can’t run, come out and do what you CAN do – give away excuses as presents @ Christmas as you don’t need them 🙂

*         Hardest thing is getting out your front door

*         Push yourself – you’re the only one that truly can

Get it? Got it? Gooooood

See you at my house this Saturday (Dec 5th) per last email

Best,

Mr. Director….Sir