Week 8 Track Workouts: How do I perform a Track Workout?

1. Sign up for weekly news and information email list on the home page (you only need to do it once): This will be our primary way to contact you. Some spam blocking programs will put this email in your junk mail folder. Please check your junk mail folder if you do not receive emails from us.

2. Click on the link below and PRINT OUT your weekly Training Schedule:

Sole Runners Week 8 Half Training Schedule.pdf

3. Use the Training Schedule to take notes on how you felt that day. It will give you a guide as to how things are going; what’s working and what’s not.

4. Click on the link below and PRINT OUT your weekly Study Guide: MarathonTraining.TV Week 8 Study Guide.pdf

5. Listen to the notes for the Study Guide: Click on the play button:

6. Get a notebook and keep your weekly training schedules and study guides in the notebook.

7. Join the Sole Runners community and start blogging. You can post stories, reports, ask questions and make friends.

Week 8 Article – “PRP ” by Coach Steve Mackel

This week’s topic needs to be discussed, and now that our runs are getting longer here it is:  the seldom talked about PRP (pre race poop). It is something that affects all of us, and it can help or hinder your race day performance. The notorious PRP (or lack of it) needs to be part of your planning.  Believe me, every racer has a PRP story. And, if you have porta-potty phobia, you have to use these next weeks to get over it or come up with an alternative plan.

Race day can be overwhelming and long porta-potty lines don’t help. There’s always that last minute calling, in one way or another, and as they say, “timing is everything”. You want to be empty when you cross the starting line. It is always funny standing in line watching people bouncing around or standing in a funny pose. It’s not so funny when that person is you, but pre-race is better than during race.  Don’t wait too long or try and cut it too close; months of training can be derailed if you fail to plan for this.

The PRP is one reason I have been talking about practicing what you will be eating (and drinking) before your long runs.  Pay attention to what you eat the night before, too. This way, with practice, you’ll know what to eat and how it affects you. Now is the time to train yourself to be empty before your long runs. Coffee can be nature’s little helper, too.

Train Focused.