All,



Per Amelia's question below, I am sure most of you are preparing to race this
weekend. This is fine...prepare as you always would and give you body the best
chance of running a good race. Note that some of you will feel very rested and
recovered and could pull out some surprising times banking on the fitness you
gained from last season. Others of you are still trying to recover from the
long Spring season and your bodies are not going to like you very much making it
race. If you are still very drained, beat-up and need time to recover I would
highly recommend you skip this race or take it very easy. Emphasis on not
racing!



As for planning to get the longrun in...I would suggest if you run the 5K that
you do your longrun on Sunday. If you do anything longer then 5K (5
mile-10K)...do 3 mile warm-up, focus on the race, and if you feel okay after get
the miles in you need to make this your longrun also. If you are
struggling...don't add to the pain...get a couple miles in after and call it a
day than do your longrun Monday. Thus, take Sun. off and run your longrun
Monday easy, make Tuesday and Wed. shorter recovery runs and get back on
schedule by next Thursday.



Good luck to all...



Danny



To: steintraining@yahoogroups.com
From: aec262@...
Date: Mon, 29 Jun 2009 05:51:15 -0700
Subject: Re: [steintraining] Marathoner Longrun suggestions and core and drill
instruction...









Danny, great videos, thanks!

What are your suggestions for those of us running one of the July 4th races this
weekend? Still try to get the miles in before/after? Or run longer the next
day (Sunday)? Any suggestions?

I will be out of town but I will do an 8K on Saturday... others will probably be
doing either the 5K or 10K at Woodbridge...

Amelia





From: Daniel Stein <dsteingte@...>
To: SteinTraining <steintraining@yahoogroups.com>; Southcoast Roadrunners Chat
<southcoastroadrunners@yahoogroups.com>; SCRR Training
<scrrtraining@yahoogroups.com>; Craig SCRR <oerthscribe@...>
Sent: Sunday, June 28, 2009 9:10:49 PM
Subject: [steintraining] Marathoner Longrun suggestions and core and drill
instruction...



Hello all,

I am working to build the schedules for next season. I sent out the template
for the 30, 60, 90 build-up plans. Hopefully, everyone is using these templates
and had a good week of training. When looking at the number of weeks we have
for the early Oct. marathoners we have a lot to fit in between now and peak
season. I need those of you focusing on peak marathons in the first couple
weeks of Oct. to start increasing your longruns starting this coming weekend by
10 mins each week. Or if you would prefer to go by mileage for you longruns the
goal is to have all Oct. marathoners up to 17 miles by the last weekend in July.
Most of you went ran between 10-13 miles this weekend if you did 90 minutes.
Don't increase over 2 miles each week for this run. If you ran 12-13 miles this
weekend, go 14, 15, 17, and 17 the next 4 weekends. If you ran 10-11 miles, go
(12-13), 14, 16, and 17 the next 4 weekends. Continue to the weekly build-up in
the 30, 60, 90 plan and focus on the minutes and listening to your bodies on
these runs. All other peakers, NY City Marathoners and 5k/10K group can
continue plan as laid out in the template

Also, EVERYONE needs to be working on your core at least twice a week and should
build to a minimum of 3 days a week (best days are M, W, and F). It would not
be a bad idea to add in some push-up and light upper body work as well. You are
only setting your body up for injury if you are not working your total body
strength along with the running build-up. I need strong, fit, healthy bodies to
work with in order to help you reach your goals!!!! Many of you have the sheets
I passed out before or have the links I sent out with demonstrations of good
workouts to do. Anything is better than nothing, but here are some good short
videos I would recommend following and building upon. Just like your mileage
build-up don't cheat yourself on core work...add more secs. each week to your
planks...if you hold for 30 secs. X 3 sets the first week for regular and side
planks...shoot for 45 secs. the next week X 3. When you get to a minute...add
an extra set. Make sure to work your hipflexors, lower back and glutes (butt).
These videos have activites for each...

Mammoth Mountain Core Routine video...this is based on the article I gave each
of you. My friends that train up there do this routine 5 days a week...you
should start with 2 and build to 3...
http://link. brightcove. com/services/ player/bcpid1243 489102?bclid=
1497991481&bctid=1368763974

Good overview and information with demonstration of both plank and side plank...
http://www.youtube. com/watch? v=lbjnhxZq_ fY&feature=related

I also recommend doing drills. I would like EVERYONE to get in the habit of
doing these after your warm-up on workout days as part of your stride routine to
loosen up prior to your workout and/or after your workouts on these days as
well. I think it is a good idea to do them when you body is tried to work on
keeping good form when you need it most. You should do a solid 15-20 minutes of
different drills after runs on these days. Thus, in base phase do them after
your runs on T, TH, and Sun. On Sundays, do them before you do your strides.
When we start workouts...I would like everyone to get in 2-3 drills as soon as
your warm-ups are over. Try not to waste time...so we don't have people
standing around getting cold while people finish their drills. I will go over
further at the kick-off... Here are some very good drills examples from some of
the top US runners...

Lauren Fleshman...
http://www.youtube. com/watch?
v=vcH97Dx8VCk&feature=PlayList&p=837F66A27A7CA49A&playnext=1&playnext_from=
PL&index=5

Matt Tegenkamp...
http://link. brightcove. com/services/ player/bcpid1243 489102?bclid=
1497991481&bctid=1364171553

Please, please take this seriously and plan your days and run schedules to
incorporate these suggestions. ..I take it personally when our athletes get hurt
and I am not able to really work with you to push your bodies the way that is
needed. If you do drills and core your chances of staying healthy increase
greatly!

Let me know if anyone has questions... As a side note, I am putting the
athletes that have responded that they will be participating in the program onto
the Steintraining@ yahoogroups. com email list and removing those from last
season that have decided to take a season off or have not sent me a note. To
avoid being removed or ensure you are add, make sure to send me a note if you
have not already done so. I will be sending all training related information
from this point forward via the Steintraining email list.

Danny















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