Weekly Group Runs:

Sat nights at 45 minutes after Shabbat from Aviv boxes: 10-14 km Migdal Hamayim Course at a relaxed recovery pace.  Another option is a friendly 7 km starting 35 minutes after Shabbat ends from Rechov Reuven in Sheinfeld.  Finally, there is a large RBS group that meets on Dolev and Dolev one hour after Shabbat.

Monday Nights 8:30 PM:  Speedwork on the corner of Dolev and Dolev.

Wednesday Mornings 5:30 AM  Medium Long Run 16-18 km from the top of Hashoshan

Friday Morning long run. Check Schedule.

 

  
 

view 2007 5k video

Courtesy of RedShortsFilms
Malky Schwartz


 

 

Club Information
Countdown to Tiberias - January 7, 2010
  
Marathon Training: Week 18 of 18

At long last, my friends, it's showtime. That far off date that was once a distant speck on the calendric horizon is now at hand. After all your painstaking work and discipline, this is your week to shine, your opportunity to do something that will make everyone around you proud. By this Thursday at approximately 1:00 PM , you will be positively glowing with justifiable pride. Note that you may finish well before then but it will probably take that long until you start glowing because you'll probably be a bit pale until then. When you cross that finish line outside the Golden Tulip Hotel, regardless of your finishing time, you will be a hero. You will have had the courage and tenacity to undertake a journey that less than 1/2 of 1% of people ever take in a lifetime. More than you know, you will be a source of inspiration to your friends and neighbors because you will have gone beyond what man was comfortably designed to do. If you can conquer this, you can redefine the scope of the possible in any other arena of your life.

As wonderful as it is to run with such an accomplished group, there is also undeniably a downside. We inevitably become jaded by our intense desire to go faster and continuously improve. In the process, we sometimes lose sight of what an immense accomplishment merely running and finishing a marathon, regardless of our finishing time, truly is. I recall that when I was 14, I happened to sit next to a man who happened to have run the New York City Marathon that day. I thought the guy was Superman. "You mean you just ran 26.2 miles", I asked him in disbelief. It never ocurred to me to ask his time. It didn't matter. Here was a real live hero sitting right next to me. Since my first marathon 7 years ago, I have trained tenaciously in order to slice a few minutes or seconds off the time it takes me to cover the incredible distance of 42.2 kilometers. I have not always met my optimal goals but I have never allowed myself to get depressed about it. If you allow yourself to fall into the trap of being a Type A personality and fail to participate merely because you are no longer setting PR's, you undermine your own impressive achievements as well as those of your co-runners. Even worse, you rob your running of its inherent joy and simplicity. Savor your fitness and revel in the fact that you are one of the rare few who, despite the unyielding demands of a busy life, still get to achieve the improbable.

Our primary focus for the next five days is to stay healthy, loose and positive. The small amount of running that we will be doing is secondary to the psychological work you will be doing, preparing yourself to succeed spectacularly in an event that you are eminently well-prepared for.

Here's what this weeks holds in store for us:


Marathon Week (1/3-1/8) plan
Saturday 10k migdal hamayim 10
Sunday rest
monday 10k (4k at marathon pace) 10
tueday 5k easy 5
wednesday rest
Thursday THE BIG DAY (42.2) 42.2
Friday

Total 67.2




Marathon Training: Week 17 of 18

My fellow Runners: Just 12 days before we line up in Tiberias and make history. Yes, we are all exhausted and obsessing about all the little aches and pains which seem to have suddenly appeared. Not to worry. You will be in top form on January 7th. Have confidence in your training because you are truly some of the best prepared marathoners in this country. If you have followed the schedule, you have run over 1300 kilometers in the last 18 weeks, including 6 runs of over 30 km and 18 runs of half marathon distance or longer. You have done tempos, fartleks, cruise intervals, hill repeats, strides and recovery runs. Given your outstanding fitness level, there is absolutely nothing that can possibly throw you for a loop in Teverya other than a hurricane.

We are in serious taper mode this week and our mileage is down to 56 km. Taper, however, involves more than reduced running volume. Make sure that you are eating intelligent, high carb meals and including at least one significant source of protein each day. Because you are running less, cut the empty calories out of your diet to avoid gaining weight. Avoid non-fruit desserts and snack on pretzels and fruit instead of chips and ice cream. Don't skip breakfast. A good breakfast is like a fast start out of the starting blocks. Try a whole grain cereal, a banana and orange juice. Dinner should be a lean source of protein such as fish, chicken breast or lean beef together with a complex carbohydrate starch such as potatoes (not fried), rice, pasta, ptitim, etc. In addition, make sure that you are drinking plenty. Never pass a water fountain without taking several sips and keep a water bottle close by and drain it several times a day. Try to get to bed at a reasonable hour and avoid stressful activities to whatever extent possible. Finally, begin visualizing yourself crossing the finish line in Tiberias in your optimal goal time and whooping it up in celebration with your fellow runners afterwards. Positive imaging can have a profound impact on your performance on race day.

Here's what this week hold in store for us:
Saturday: 12 km recovery. Try to avoid steep downhills
Sunday: Rest
Monday: 8k marathon pace dress rehearsal on Dolev. (12 km total)
Tuesday: Rest
Wednesday: 14 km w/4 km at marathon pace.
Thursday: Rest
Friday: 16 km Deir Rafat followed by breakfast at my house.


Marathon Training: Week 16 of 18
Ahhh......the Magic Taper. The lyrical sound of the phrase rolling off the tongue is to the runner's weary soul what Ben Gay is to the runner's aching muscles. Well, my friends, some of us are there and the rest of us will be there in 48 hours. Those who persevered through today's sensational rain soaked non-stop 38 km run, hear this. The hay is in the barn and you are officially declared marathon ready. All you need to do now is recover, maintain your peak fitness and stay healthy. Although we gradually reduce the mileage during the taper, we do not reduce the intensity of the runs until marathon week. Marathoners need to continuously be reassured that they have not lost fitness and by reminding the body how to run fast, you will maintain peak fitness and soothe your fragile psyche. Incidentally, there is nothing you can do in terms of workouts at this stage to get fitter. What you can do is properly target the appropriate zones in the reduced mileage that we will be doing and to get plenty of rest. What most people don't understand is that hard training merely produces the stimulus to adapt to a new level. However, the actual adaption to a new level transpires during rest. What this means is that without the proper rest, we will not reap the benefits of the amazing training season that we just completed. The trick with tapering is to do the minimum possible without losing peak fitness. Here's what this week holds in store for us:

Saturday night: 10 km recovery run. Run at a very easy pace, If you are too sore to do it Saturday night, do it on Sunday but it's important not to miss recovery runs, especially this one. A recovery run will facilitate blood flow and help repair microscopic tissue damage and whether you realize it or not, you've got plenty of that from today's run. If you are doing the long run on Sunday morning, rest on Saturday night.
Sunday: Rest or 38 km non-stop long run. Hmmm, that's a tough one.
Monday: 13 km with 9 km at goal race pace. Start and end with a one loop cooldown. (13km total). Meet on Dolev at 8:30.
Tuesday: Rest
Wednesday: 16k medium long run. Run the first 4k and the last 4k very easy and run the middle eight km
at goal marathon pace.
Thursday: Rest
Friday: 24 km Lamed Hay Rd run starting with one Narkiss loop from the Aviv boxes at 7:00 AM. Another dress rehearsal. Wear your marathon shorts, shirt, shoes and socks. Bring your gels and anything else you plan to use in the marathon. Do the first 7km, 30 seconds (at least) slower than goal marathon pace, then do the next 10 km at marathon pace. Take the Zachariya hill VERY EASY and finish strong (HM pace) to Gan Haplastic before jogging the last kilometer to Charzit.

Time to cut the junk out of your diet. Stay away from heavy desserts and sweet drinks but don't consciously diet. Eat intelligent high carb meals and make sure that you include a significant source of protein (eggs, fish, meat, fowl) at least once a day. Try to get to sleep a bit earlier than usual. Have a great week.


Day Week 16 (12/19-12/25) (Taper)) plan
Saturday 10k migdal recovery 12
Sunday rest
monday 13k (9k at marathon pace) 14
tueday rest
wednesday 16k medium long run 16
Thursday rest
Friday 24k long run (Lamed Hay) 24

Total 66



Marathon Training: Week 15 of 18

Chanukah Sameach to all. You'll have plenty of time this week to work off the latkes and Sufganiyot as we brace ourselves for one last high mileage week before we begin our magic taper. The emphasis this week is on distance but we have some important quality work on tap as well. Saturday night is a 14 km recovery incorporating 11 x 150 meter strides. Monday night is a 4 x 1 mile (1600 meter) repeat session with 4 minutes of jogging in between. Wednesday is an 18 km medium long run with 6 km at marathon pace. The week culminates with our final long run, a 38 km non-stop to Rechovot. See you on the road.

(12/12-12/18) (Race Prep/Peaking)
14k migdal (11 x 150 meter strides)
rest
4 x 1 mile repeats (13k total)
rest
18 km medium long
rest
Rechovot 38k long run plus 2 loops 


Marathon Training: Week 14 of 18

This week, our running schedule is dominated by the Bet Shean Half Marathon on Thursday morning. Bet Shean is a flat and fast course and provides us with an excellent opportunity to gauge our fitness level and thereby set a realistic pace goal for the Tiberias Marathon in just one month. If you ran the Friday run at the correct pace, you should be confident about your ability to maintain a brisk pace but you are also probably somewhat fatigued. Our runs this week will therefore focus on reduced volume while still maintaining our sharpness. Saturday Night (wait until Sunday if you are still sore) should be an easy 12 km incorporating 11 x 150 meter strides on flat towslighly downhill sectionsto enhance leg turnover. Monday is our final quality workout with 5 km at goal half marathon pace. On Wednesday, we do a 6 km just to stay loose with 5 x 150 meter strides. If you typically take a bit longer to recover, consider moving Wednesday's workout to Tuesday to give you additional rest time beforethe race. Thursday, of course, is the Half Marathon and on Friday, we recover with a scenic 12 km recovery run before pushing our bodies through the high mileage of next week. See you all on the road.

Week 14 (12/5-12/11) (Race Prep/Peaking) plan
12k ( 11 x 150 strides) 12
rest
5k tempo (10k total) 10
rest
6k with strides 6
Bet Shean Half Marathon 23
Tzofit Recovery Run 12
Marathon Training: Week 13 of 18

Just three weeks of hard work remain until we begin our taper. Most of us are right there where we want to be in terms of fitness. We now need to focus on staying healthy and on mentally preparing ourselves for an optimal effort on January 7th. I want to emphasize that like most people who train hard for a marathon, many of us are perched precipitously on that extremely fine line between peak fitness and injury. It is absolutely critical, my friends, that we not cross that line. If you are achy or even generally exhausted on a given day, you should either crosstrain or rest. Furthermore, you may need to pull back a bit during your workouts. The intense drive to excel which is so crucial to success in marathon running can ironically be your biggest enemy if you lack the discretion to know when to call it a day. Although the schedule should generally be adhered to as closely as possible, there are times when the smart move is to alter the schedule to conform to your real life. For example, if you have the flu, an interval workout session is a poor idea regardless of how much you think you need a speed workout. There is no substitute to tempering determination with good judgment. Here is what this week holds in store for us:

Week 13 (11/28-12/4) (Race Prep/Peaking)
rest
recovery 9-11 (km)
14k (10k marathon pace run)
rest
18k medium long run
rest
Yishi 22k

Marathon Training: Week 12 of 18


We are fast approaching what might be called the home stretch of our marathoning training. In less than seven weeks, we will be standing at the starting line in Tiberias with an outstanding training season in the bank. Since three of these weeks are taper weeks, there are only four weeks remaining to sharpen ourselves and hone our fitness level to a razor's edge. This week, we boost the mileage and continue to log high quality workouts. Saturday night is a quasi-recovery 14 km incorporating 11 x 150 meter strides. Monday we do 2 x 4000 meters at half marathon pace. Wednesday is a medium long with 6 km at marathon pace and Friday is our 2nd to last long run, a 38 km to Rechovot. It is critical to start running your runs at the proper pace in order to develop the discipline to run this pace during the marathon. Any experienced marathoner can testify that going even a few seconds faster per kilometer than the pace your body can comfortably handle will cost you dearly in the late stages of the marathon. Although running the proper pace is the most ubiquitous advice dispensed by marathon guides, it is also the most frequently ignored by undisciplined runners on race day. Don't waste all your hard work by making this rookie mistake. See you all on the road.

Week 12 (11/21-11/27) (LT and endurance) plan
14k migdal plus two loops 14
rest
2 x 4000 at HM pace (12k total) 13
rest
16k medium long 16
rest
Rechovot 38k long run plus 2 loops 38
Marathon Training: Week 11 of 18
With today's non-stop 38 km run, we all realize that a marathon is no walk in the park. Nevertheless, most of us are right where we want to be. Our overall fitness and conditioning are very strong, our endurance is excellent and our speed is improving with each week. The tricky part now is to peak at precisely the right time. Towards this end, we drop the mileage a bit this week and focus on sharpening our pacing skills. For those of you who have had setbacks or are nursing minor injuries, don't despair. There is still plenty of time left to train well. That having been said, however, we are fast approaching crunch time. This means that if you have allowed yourself to miss some important workouts thus far, renew your committment to do all the scheduled workouts over the next few weeks at the proper pace. Observe that the workouts are designed not merely to accumulate milege but also to strengthen specific elements of your running fitness. Thus, if a workout calls for a speed segment and you permit yourself to ignore it as long as you run the prescribed distance, you have missed a major benefit that the workout is intended to provide. Here's what this coming week holds in store for us:

Saturday night is a gentle recovery run of 9k with an absolute minimum of hills and no strides. If you are too sore from Friday's run to run on Saturday night, delay the run to Sunday. However, don't skip it. Recovery runs will facilitate repair of microscopic tissue damage by increasing blood flow. Monday is a 6 x 1200 interval workout. Wednesday is a 17 km medium long run with 7 km at your goal marathon pace (not faster). Our long run this week of 24 km looks like a breeze after today's 38 km run but will include some specific pacing segments which will be posted later in the week. See you on the road.


Week 11 (11/14-11/20) (LT and endurance) plan
9k migdal recovery 
rest
Intervals 6 x 1200 13
rest
17k medium long run (7k at marathon pace)
rest
rd 383 24km 24

67
Marathon Training: Week 10 of 18

As we begin the second half of our marathon training program, the sharpening phase begins. Our workouts become even more structured and they will be geared to give us a realistic assessment of what our goal should be for Tiberias in two months. The mileage climbs to near our peak and the pacing becomes critical. Here's what this week holds in store for us.
Saturday night is a 14 km relaxed run with 11 x 150 strides to keep your leg turnover fast. Monday is a bifurcated tempo workout during which we will actually do two 21 minute tempo runs with a five minute recovery in between. Wednesday is an 18 km medium long with 3 x 1 mile at 10k race pace. On Friday, we push the envelope with a 38 km non-stop run to Rechovot during which we will slow the pace nominally but drink mid-run rather than stopping at the usual spots. See you on the road.

Week 10 (11/7-11/13)

(Lactate Threshold/Sharpening)

14k migdal (11 x 150 strides) 14
rest
Tempo 2 x 21 minutes (14k total) 14
rest
medium long 18k
rest 
Rechovot 38

84
Marathon Training - Week 9

What more soothing balm to a runner's aching body than the lyrical term "Recovery Week". And well my friends, you have earned it. After our 36 km run on Friday, we know the marathon distance is well within our grasp. We now seek to sharpen our fitness by focusing on more race specific preparations. Saturday night is an important recovery run to increase blood flow and repair microscopic tissue damage in your muscle fibers. Monday is a 60 minute fartlek section on Dolev. Our longest run this week is on Wednesday instead of Friday and will be a 25 km Lamed Hay loop with a Givat Sharett addition. Friday is our annual signature event, the Bet Shemesh 5k Community Run. See you on the road.

Week 9 (10/31-11/6) (Recovery) plan actual
10k migdal recovery
rest
fartlek 60 minutes (14k total)
rest
medium long 25k
rest
Bet Shemesh 5 km (10 total)


Marathon Training - Week 8
This week, we complete the long base training phase of our marathon buildup with a strong focus on pure endurance. The pace drops a bit this week, the mileage rises and we will condition our legs to forge ahead even after they are exhausted. Saturday night is a recovery run without strides after our fast tempo on Friday. On Monday night, instead of a speed workout, we will be doing long hill repeats on Ben Zeev (not Dolev). Wednesday calls for a 16 km medium long run at a relaxed pace and the week culminates with a 36 km trek to Rechovot on Friday. For those of you who are starting to feel the cumulative exhaustion and aches and pains of the intense training, take heart. Next week is a well-earned recovery week. See you all on the road.

Week 8 (10/24-10/30) (base) plan
10-12 km recovery
rest
Long hill repeats
rest
medium long 16k
rest
Rechovot 36
Marathon Training - Week 7
 
Kol Hakavod to all. Today's long run to Rechovot marked the completion of the first third of our marathon training program and what a finish it was. Despite the 4:30 AM start, our runners ran a blistering pace that will only get faster in the weeks ahead. This week, we pull back a bit although I will stop short of calling this a full-fledged recovery week. Please note the changes to the schedule. Saturday night is a full recovery run without hills or strides. Allow your body to gradually recover from the stress of Friday's long run. Monday night, we do 2000 meter cruise intervals and Wednesday we extend our medium long run to 18 km. Friday, we will run the Lamed Hay Course with a 10 km tempo section. Rest well. You deserve it.

Saturday 10k migdal without hills 10
Sunday rest
monday intervals 4 x 2000 14
tuesday rest
wednesday medium long 18k 18
Thursday rest
Friday Lamed Hay Rd 22


Marathon Training - Week 6
 
Five weeks of quality training behind us and the progress has been extremely impressive. Most of us look like we are headed for PR's in Tiberias. This week we continue our steady mileage buildup with our first of five runs to Rechovot. Monday night, we will be doing an innovative new workout that I think you will really enjoy. The Saturday night recovery run should be run at an easy, relaxed pace except for the strides which will help open your stride and incresae your leg speed. For those of you who have not yet gotten serious about the Wednesday medium long run, now is the time to get going. It provides an excellent reinforcement of the physiological and psychological adaptations that the long runs provide. Moadim Lesimcha and see you all on the road.

Week 6 (10/10-10/16) (base) plan actual
14k migdal (11 x 150 meter strides)
rest
Acceleration workout(14k total)
rest
medium long 16k
rest
Rechovot 34 km
 
 
Marathon Training - Week 5

Week 5 (10/3-10/9) (base) plan actual
rest
Annual Chol Hamoed Beit Shemesh to Jerusalem Run 32k
rest
rest
medium long 16k
rest
Deir Rafat 18k
 
 
Marathon Training - Week 4

After three tough weeks of steadily building our base, we get to take a step back this week and consolidate our hard-earned gains. The term "Recovery Week" as it appears in marathon training requires some clarification. You don't get to vegetate on the couch all week with a tub of Ben and Jerry's as a constant companion. What you do get to do is reduce your mileage and intensity. Except for the short strides on Saturday night, all your running this week should be done at a relaxed to moderate pace. There is no long run this week, (only a medium long of 18-20 km) and there is no speed session. Many of you experienced the curious but well-documented sensation that your 27 km run this morning was easier than your 24 km last week even though this morning's run was longer, faster and on a tougher course. That is because your body is begining to make the necessary adaptations to true endurance training. Within six weeks, 30 km will seem like an absolute walk in the park. Don't forget that next Sunday morning (the first day of Chol Hamoed), we will be doing our annual run to Jerusalem. Please plan on joining us for what is always one of the highlights of the year. Gmar Chatima Tova to all.

Week 4 (9/26-10/2) (Recovery) plan actual
Migdal Hamayim 12k w/ 10x 150 meter strides
10k Easy
Yom Kippur
rest
medium long 18-20k
rest
Easy Trail Run 14


Marathon Training - Week 3

As we have just completed our 2nd grueling week of marathon training, the euphoria of Week 1 has been replaced by the realization that there is a lot of hard work ahead. Many of you were a liitle surprised at how tired you felt towards the end of Friday's 24 km run in Yishi. Not to worry. The first two long runs are always the hardest. Strangely enough, the long runs over the next few weeks will seem easier even though they get progressively longer. The only exertion over the next 48 hours should be in prayer and we resume running on Sunday night with a recovery run that incorporates strides. The group workout this week is a 6 x 1000 interval workout and we may change it from Monday to Tuesday because of Tzom Gedaliah. In general, it is extremely energizing to see so many new faces and to see the kind of shape people are in already at this early stage in the season. Shana Tova to everybody. Here is what the upcoming week holds in store for us:

Week 3 (9/19-9/25) (Base)
Rosh Hashana
14k migdal plus two loops (6 x 300 meter strides)
intervals 6 x 1000 (12k total)
rest
medium long 16k
rest
27k (tzomet haela and back)


Marathon Training - Week 2


It certainly was an impressive start to our marathon training. The size and enthusiasm of the group is remarkable and this should translate into wonderful results whether your objective is a personal record or just a good time. A word of caution is in order. We are in base training and therefore our goal at this stage is to build endurance. It is a serious mistake, to treat every run like a race. There will be plenty of time for gut busting workouts but doing too much too early not only can but WILL result in burnout and/or injury. Here's what this weeks holds in store for us.
Shabbat Shalom.

Week 2 (9/12-9/18) (Base)

14k migdal (8 x 200 meter strides) 14
rest
8k tempo (12k total) 12
rest
medium long 17k 17
rest
24k Long Run (Nachal Soreq) 24


Marathon Training - Week 1

Start your engines and brace yourselves for a thrilling ride on the cutting edge of middle aged sanity. Marathon Season is, at long last, upon us. Over the next 123 days, we will transform ourselves into razor sharp, precision tuned, running machines. We will eat, sleep and train like professional athletes. We will ignore our spouses and children, shirk our responsibilities at work (just kidding) and focus on our goal with a ferocity and intensity that we never dreamed possible. When it is all over, you will be leaner, fitter and faster than you were in high school. You will have formed extraordinary bonds with your clubmates, the kind of bonds worthy of fraternity brothers. Your love for this glorious land, your vitality, your zest for experience will all jump immeasurably. In short, my friends, you will be real marathon runners. If any of you are asking yourselves why you should make such a supreme sacrifice merely to be able to cover the objectively absurd distance of 42,195 meters a few minutes faster, let me assure you that you are missing the point. Marathon day is merely the icing on the cake, the culmination of an 18 week process which, done properly, can transform you dramatically and forever alter you perception about the scope of what you might achieve in any arena of your life.

Yes, there will be difficult moments along the way. There will be setbacks and frustrations and aches and pains. There will be times when you will ask yourself whether it is really worth all the effort. In response, I can only offer the soaring experience of those who have come before you and have never looked back. Stay the course and you have my solemn promise that you will never regret it.
Best Regards,
Chaim Wizman

Here's what our first week holds in store for us:

Week 1 (9/5-9/11) (Base)

Saturday Migdal Hamayim 12k w/ 10x 150 meter strides

Sunday Rest

monday fartlek 48 minutes (12k) 

tueday rest

wednesday medium long 16k

Thursday rest

Friday 22k long run (Lamed hay Rd)


Marathon Training - Preseason

As our "relaxing offseason" draws to a close, I am pleased to attach this year's official 18 week, day to day, personal best, marathon training program for the Tiberias Marathon on January 7th. The season officially begins on Saturday night, September 5th (our training weeks begin on Saturday nights). Because of the chagim and some other events, there are many scheduling issues this year and I have tried to work around these issues as best asw possible. We will have to be flexible on occassion in order to fit an important run into a busy schedule. Yes, the program is challenging and demanding but I personally guarantee that if you follow it faithfully, you will arrive at the starting line in Tiberias in the shape of your life and ready for a spectacular PR. Some notes about the schedule:

1) The schedule is based on a 4x week training program. Theoretically, you can get by on 3x a week but a word of caution is in order here. Long runs and quality speed runs are not the place to skimp. It is much better to miss Saturday night than to miss a long or medium long run. Monday nights are crucial because each week we will be focusing on a different aspect of running such as speed, hills, pacing, technique etc. If you are at the opposite extreme and want to train more (fat chance) you can add up to 12k on two of the three rest days (one day of total rest is absolutely critical for even the most obsessive runner) but be sure to maintain a very relaxed pace during these runs.

2) Monday Night Speed workouts will generally be held on Dolev where the terrain is appropriate for evenly paced running.

3) Saturday nights are mostly about recovery but we will be incorporating various stride distances to enhance our leg speed. I encourage our members from RBS to join us on Saturday nights on our excellent Migdal Hamayim course.

4) We are going to be doing some core strengthening work to develop better total body conditioning. This will help us run strong in the later stages of the race when our compeitors start to fatigue. We will also be focusing on stretching more than usual as none of us is getting any younger.

5) The schedule is subdivided into four sections.
a Base training b) Lactate Threshold and Endurance c) Race preparation and Peaking d) Tapering
The specific run distances and paces are all geared to focus on the specific objectives we seek to achieve during each training phase.

6) More specific instructions regarding the pacing of long and medium long runs will be provided each week in a weekly email detailing the running week ahead. Smart runners listen to their bodies and therefore some modifications may be made to the schedule based on our training progress and general fitness and fatigue levels.

7) There are six long runs in the schedule, including the annual run to Jerusalem on Sunday October 4th (first day of Chol Hamoed Succot) and five runs to Rechovot. This may sound like a lot but these runs are the key to marathoning success. You can certainly cross the finish line on less than the schedule demands but as a general rule, the more closely you follow the schedule, the better shape you will be in on January 7th.

8) The schedule calls for participation in three races leading up to the marathon (the Merutz Yekavim 18k, the Bet Shemesh 5k and the Bet Shean half marathon.) It is useful to get some racing experience under your belt in races that don't mean that much in order to prepare yourself for that huge race that means everything. If you can't make it to these races, you should nonetheless try to simulate the race distance on your own.

9) Last year, the Bet Shemesh Running Club was represented by an incredible 18 marathoners who produced fantastic results. I hope that all of last year's participants will be back and that we will add quite a few more. Training is so much more inspiring and motivating when it is a shared experience. I woulod appreciate if you could send me an email to let me know if you are in.

10) There will be a separate schedule for novice runners who would like to run a marathon so if you know anyone who might be interested, please have them contact me.

11) As you probably know by now, we have an excellent website that is constantly being updated and enhanced. Please feel free to log on frequently for training tips and all other running related issues. 
 
That's all for now.  See you on the road.
 
Chaim Wizman

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Countdown to Tiberias January 10, 2009
 
Countdown to Tiberias January 9, 2008

 

 
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