Three-Week Rotational Schedule
Week One: moderate mileage
(Sunday - long run - with marathon pace
workout in the middle section)
(Monday - cross train)
(Tuesday - recovery run - easy)
(Wednesday - pace workout)
(Thursday - recovery run - easy)
(Friday - off)
( Saturday - tempo)
Week Two: high mileage
(Sunday - long run - one mile longer than
the previous week and longest in the
cycle - easy)
(Monday - Cross train)
(Tuesday - recovery run - moderate)
(Wednesday - pace workout)
(Thursday - recovery run - easy)
(Friday - off)
(Saturday - tempo)
Week Three: recovery week, lowest mileage
(Sunday - long run - 25 percent less than your
longest run a week ago, with a marathon
pace section)
(Monday - cross train)
(Tuesday - recovery run - moderate
intensity)
(Wednesday - pace workout)
(Thursday - recovery run - easy)
(Friday - tempo)
(Saturday - off, or cross train)
Dear Editor, How should I run while holding a radio? I find that it throws off my entire pace. Even when I switch hands it really bugs me. It is also heavy. Any ideas on what I can do? Jim
Dear Jim, Well, uh, don't carry a radio.
I assume you are not referring to a boom-box size radio. Am I right?
Seriously though, you should invest in a jog belt or arm band that would carry your radio. If you check out the links list here go to Road Runner Sports; they sell several types. Here is the phone number if you just want to call them direct. 1-800-551-5558.
On very rare occasions I wear headphones when I run, but I only use one side of it on one ear. (I tuck the other side out of the way.) I keep the volume low. That way I can hear traffic or a person approach. Hope this helps.
