Alameda Runners – Get After It!

More inspirational running guidance, with today’s tips from Ed Eyestone (tips found in Runner’s World):

Stick to It
These four principles should be part of your training plan throughout the year.  Tailor them according to your goals, interests, and needs.

Get Moving: You don’t need to run every day, but be sure to run more days than you don’t.
Go Hard: At least once a week inject speed into your routine.  For example, perform four- to five-mile tempo runs or long intervals at 5K race pace.  Mix up repeats by running 4 x 1 mile one week, 5 x 1200 meters another, and 3 x 2000 meters another.
Ease Back: Follow hard workouts with at least one easy day and don’t worry about how fast you’re going.  Let your energy level be your guide.
Run Long: Once a week, run 1.5 times longer than your normal run.

I haven’t started mixing intervals into my runs yet, as I remain more interested in getting my legs used to running long-distance.  We completed a 12-mile run in Sausalito on Saturday, with more hilly slow runs expected in the future.

I think I’m going to focus on intervals and chipping time away after my first half marathon (Oakland Half Marathon at the end of March), but we’ll see how that goes.  I’m integrating intervals into my bike rides around Alameda, but that obviously isn’t the same intensity I use while running.