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Welcome to the website of the Somerville Road Runners, Somerville Massachusetts' oldest running club. Bordering Boston and Cambridge, we're a motley crew that works hard, but doesn't let that get in the way of having a good time. SRR is a charitable, non-profit organization that sponsors many events a year including weekly runs, track workouts, annual races and even competitive but delicious cook-offs! Our club welcomes new members of all abilities. Read on to find out what we've been up to lately.
Tuesday, September 26, 6:30 PM -- Tufts Outdoor Track
Tatyana Podznyakova workout
This is one of my favorite workouts. It is difficult more for the concentration that it requires than for how physically taxing it is. It is good for everyone but perfect for anyone aiming for a fall marathon
This is a single, continuous run on the track. You should mentally break it down into 800s because you will be alternating the pace every 800 meters between your MARATHON pace (MP) and your THRESHOLD pace. Start off at your THRESHOLD pace. The total distance you will run depends upon your weekly mileage. If you are feeling good, feel free to exceed these recommendations but fall Marathoners, I hope you are trying to push your weekly mileage limits right now...
If you find yourself unable to hit THRESHOLD pace before the workout is over, you may either stop the workout altogether (recommended) or try to run all the remaining 800s at MARATHON pace
The key to this workout is to truly alternate your pace and to pay attention to it. Please do not turn this into just one single-paced run. You are trying to teach your body to recover at marathon pace. You'll want a good watch that you can hit every 800 to see the laps.
For marathon pace I am generally talking about your goal marathon pace -- not necessarily what you have done or even what Daniels says you should be able to do. If your goal is realistic, you should be able to hit this. If you do not have a goal pace and don't know what your marathon pace should be, it is generally somewhere from 15 to 20 second slower (per 8900) than your threshold pace. For those in interval groups A and B, the gap is more like 15 seconds rather than 20.