Friday, July 31, 2009

Straight Talk: planning for the sunset years

Never too early to plan for retirement.

Good read

A Boot Camp to Prepare for Retirement

Marcia Tillotson and Joy Kenefick aren’t your typical drill sergeants.

They run what they call a retirement boot camp, aimed at making sure their investment clients who are contemplating retirement know exactly what they’re getting into. The exercise focuses primarily on finances — after all, the two women are partners in a financial advisory practice that is part of Wells Fargo Advisors in Charlotte, N.C.

But the women also make sure their clients understand what retirement feels like. They point out that retirees suddenly have no place to be each day, which may not be as blissful as it seemed beforehand. The paychecks stop coming. And after years of dutifully putting money into savings, retirees have to get used to watching their accounts dwindle.

The boot camp — an extended version of its military namesake — is generally aimed at people a year or two from retirement. While the exercises may be especially rigorous, they offer broad lessons for those who think they may be ready to stop working.

“It’s really a way to simulate retirement,” said Ms. Kenefick, who, with Ms. Tillotson, has been using the boot camp for about a decade. “It’s a way for people to really wrap their arms around something that is so abstract, and scary and permanent.”

The two advisers require pre-retirees to complete a checklist of exercises, including taking a hard look at where their money is going and making sure they’re on track, for instance, to pay off the mortgage. (That’s a nonnegotiable must-do before retirement, the two women say.)

Naturally, participants can’t quit their day jobs. But they’re required to save a disproportionate amount of money in tax-deferred accounts like 401(k)’s. That helps mimic what retirement will feel like: the increased savings lowers the amount of money the pre-retirees have to live on, while also reducing the taxes they pay (retirees generally tend to fall into lower tax brackets). Since they’re saving so much, the participants need to draw on their regular cash savings accounts to supplement their living expenses.

“We’ve become so ingrained to save, it becomes hard to live on those savings,” Ms. Tillotson said. “It’s a scary thing to do.”

The exercise also gives pre-retirees a convenient excuse to turn down expensive obligations. “It allows you to beg off of things you may have had to participate in for one thing or another,” Ms. Kenefick said.

Boot camp usually lasts about a year, and about eight of 10 pre-retirees who go through the drill decide to work a little longer than they initially planned. “They either realize they aren’t ready for retirement,” Ms. Kenefick said, or they “realize they are ready, and it becomes a game.”

Here are the women’s eight drills, which you can use to help assess your retirement readiness. They are both registered investment advisers and portfolio managers and charge their clients 1.35 percent of assets annually, on average. They agreed to give the general outlines of their program.

SPENDING The most important exercise is arguably the first: a thorough cash-flow analysis. That includes taking stock of every expense for the past year, including insurance and vacations. “The purpose of it is to determine what your lifestyle costs,” Ms. Tillotson said.

Once you reach that number, it’s easier to determine how much in savings will be required to support that lifestyle and how close you are to that goal (factoring in expected Social Security income, pensions or other sources). At that point, the advisers determine whether pre-retirees are living within their means, and may recommend cutting back so they can save more. The analysis also lays the framework for creating a budget, which will help keep spending in check.

Many retirees mistakenly believe their costs will go down in retirement, but the two advisers say they have found that expenses usually increase, at least for the first two years, because people finally have time to travel or spend more time around the house and notice work that needs to be done.

NET WORTH STATEMENT This looks at your assets and liabilities. On the asset side, the advisers assess how much money is in tax-sheltered accounts versus taxable accounts and whether, say, cash accounts need beefing up. They also take a look at real estate and determine whether, say, a vacation home should be sold or perhaps rented.

And if your mortgage isn’t paid off, well, then, you probably shouldn’t retire, the advisers say.

INSURANCE AUDIT Most people’s life circumstances have changed by the time they reach retirement age. Once there is no mortgage, the children are out of the house and college tuition bills paid, they may not need as much life insurance (if any at all). Or maybe it’s time to consider a long-term care policy.

GOAL SETTING Not everyone makes it this far into the exercise, Ms. Tillotson said. If you do, it means you have a fair sense of what it costs you to live and you’re generally living within your means. Now, you get to visualize what retirement life will be like. Do you want to travel? Volunteer? Take a part-time job?

At this point, you need to consider whether it’s more important to retire by a specific date or whether you should wait, save more and live more comfortably later. “We are establishing their goals and putting price tags on them,” Ms. Tillotson said. Is spending on the grandchildren a priority? “It’s fine if that’s your entertainment, but it means you’re not going to Europe.”

INCREASE SAVINGS Ideally, the two advisers want their clients to save the maximum amount allowed in accounts like 401(k)’s. In 2009, individuals can save $16,500, and another $5,500 if they’re over 50 (or $22,000 total). That means couples could put in as much as $44,000 in 401(k)-type accounts. Of course, not everyone can afford to save that much. But you should stretch beyond your comfort zone and save more than you have been, the two advisers say, because it helps you assess your needs and priorities.

Because they are saving so much, pre-retirees will need to draw on their regular savings accounts, which are already in place because the advisers require their clients to keep at least three to six months of expenses in cash.

Let’s say you and your spouse earn a combined $150,000 a year and you’ve been saving about 10 percent, or $15,000, in your 401(k)’s. After taxes (federal, state and FICA), you have income of about $92,800 a year, or about $7,730 a month. During boot camp, you both would disproportionately save a total of $44,000. That leaves you with about $73,300, or $6,110 a month (after taxes). That means you need to withdraw an additional $1,620 from your cash savings to make up the difference, which models what you’ll need to do in retirement. You’ve also cut your tax bill by a third (from about $31,000 to $21,000). “What we are doing is essentially moving money from their nonqualified accounts to their qualified accounts,” Ms. Kenefick said.

If you can’t manage to increase your savings, it’s probably a sign that you’re not ready to retire, the two advisers said.

TAX PLANNING Many workers never worry about withholding taxes since they are automatically deducted from their paycheck. That all changes in retirement when the checks stop coming in.

The advisers suggest asking an accountant to perform a tax projection that includes whether it will make sense to pay taxes quarterly or annually (and whether you should have taxes withheld when you withdraw money from your I.R.A.). You also need to figure out what else may be taxable, like Social Security. That way, you can work these numbers into your budget and figure out how much tax money to set aside.

CHARITABLE GIVING Retirees also need to consider how charitable giving fits into their financial life. While you’re working, you may have less time, but enough income, to donate. The two advisers suggest that some people consider donating more of their time in retirement.

ESTATE PLANNING Updating your estate plan is important. Earlier in life, you probably had fewer assets and, if you’re a parent, you were probably more concerned about the guardianship of your children. Now, you may want to name one of those children as the executor of your estate (or perhaps set up a trust for a fiscally irresponsible child).

PSEUDORETIREMENT Once you’ve reached this far into the boot camp drill, you’re ready to start your pseudoretirement. “We are not going to tell you what to spend,” Ms. Kenefick said. “All we are going to tell you is where you fall, which may be dangerously close to running out of money if you continue at this pace.”

Wednesday, July 22, 2009

Straight Talk: from Runners World on improving an intermediate runner's 10K


Continuing on this series on improving one's 10K run.

YOUR ULTIMATE 10-K PLAN

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie
From the July 2004 issue of Runner's World

Intermediate


You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go.

Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks.

So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,").

Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.

Get Your Training Started Find the 10K Plan for Intermediate Runners and more at the Runner's World Personal Trainer.

Race Day Rules
"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2."

Stuff You Need To Know
Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).
For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).

10-10s: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each.

Total Uphill Time (TUT): Run repetitions up the same hill, or work the uphill sections of a road or trail course.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.

Straight Talk: from Runners World on the ultimate 10K plan for beginners

Your Ultimate 10-K Plan
You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie


You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.


Beginner

You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race."

If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net).

So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.


Get Your Training Started
Find the 10K Plan for Beginners and more at the Runner's World Personal Trainer.


Race Day Rules
Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds.

Stuff You Need To Know
Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.


Four Training Universals

  • Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.

  • Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.

  • Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.

  • Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

Straight Talk: from Runners World on improving your 10K run

Keeping this up for my friends thinking of taking the 10K plunge.

Run Your Best 10-Miler
Follow one of these 10-miler training plans to the finish line

By Larry Indiviglia


These 10-week training plans (for intermediate, advanced, and beginning runners) were developed by Larry Indiviglia, a certified personal trainer and director of run programs at Island Fitness in San Diego. Since the goal is to race the 10-miler at or about your lactate-threshold pace, all three programs include at least one lactate-threshold-paced workout per week, along with one longer run to build endurance. The intermediate and advanced programs add a variety of speed and hill workouts that should include at least a one-mile warmup and a one-mile cooldown.

I. Beginner

WEEK 1
Monday: Rest
Tuesday: 3 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 4 mi w/ 2 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 60% MHR
Total: 13 mi

WEEK 2
Monday: Rest
Tuesday: 4 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 60% MHR
Total: 15 mi


WEEK 3
Monday: Rest
Tuesday: 4 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 8 mi w/ 6 mi @ 60% MHR
Total: 17 mi

WEEK 4
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 4 mi@ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 65% MHR
Total: 16 mi

WEEK 5
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 6 mi w/ 4 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 10 mi w/ 8 mi @ 60% MHR
Total: 21 mi

WEEK 6
Monday: Rest
Tuesday: 6 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi @ 60% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 10-K race @ LT pace
Total: 17 mi

WEEK 7
Monday: Rest
Tuesday: 4 mi @ 65% MHR
Wednesday: Cross-train
Thursday: 8 mi w/ 4 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 10 mi w/ 8 mi @ 70% MHR
Total: 22 mi

WEEK 8
Monday: Rest
Tuesday: 6 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ 75% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 8 mi @ LT pace
Total: 19 mi

WEEK 9
Monday: Rest
Tuesday: 5 mi @ 65% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ 75% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi @ 70% MHR
Total: 16 mi

WEEK 10
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 4 mi @ 65% MHR
Friday: Cross-train
Saturday: 20 minutes easy
Sunday: 10-MILER

II. Intermediate


WEEK 1
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/4 mi x 6 @ 5-Kk pace, 1/4-mi recovery
Friday: 4 mi @ 65% MHR
Saturday: Cross-train
Sunday: 6 mi @ 75/80% MHR
Total: 20 mi

WEEK 2
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: 4 mi @ 65% MHR
Saturday: Cross-train
Sunday: 8 mi @ 75/80% MHR
Total: 22 mi

WEEK 3
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: 5 mi @ 65% MHR
Saturday: Cross-train
Sunday: 10 mi @ 75/80% MHR
Total: 26 mi

WEEK 4
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 3 @ 10-pace, 3- min recovery
Friday: 4 mi @ 65% MHR and 4 x 45-sec pickups
Saturday: Cross-train
Sunday: 8 mi w/ 6 mi @ 75/80% MHR and 1 mi @ LT
Total: 25 mi

WEEK 5
Monday: Rest
Tuesday: 7 mi w/ 5 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 6 x Uphills
Friday: 6 mi @ 65% MHR and 6 x 45-sec pickups
Saturday: Cross-train
Sunday: 12 mi w/11 mi @ 75/80% MHR and 1 mi @ LT
Total: 30 mi

WEEK 6
Monday: Rest
Tuesday: 6 mi w/ 2 mi x 2 @ LT pace, 4-min recovery
Wednesday: Cross-train
Thursday: 5 mi @ 65% MHR
Friday: 3 mi very easy
Saturday: Cross-train
Sunday: 10-K Race
Total: 20 mi

WEEK 7
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 3 @ 10-K pace, 3-min recovery
Friday: 6 mi @ 65% MHR and 8 x 45-sec pickups
Saturday: Cross-train
Sunday: 14 mi @ 75/80% MHR and mi 8 to 10@ LT
Total: 33 mi

WEEK 8
Monday: Rest
Tuesday: 6 mi w/ 1/4 mi x 6 @ 5-K pace, 1/4-mi recovery
Wednesday: Cross-train
Thursday: 5 mi @ 65% MHR
Friday: 3 mi very easy
Saturday: Rest
Sunday: 10 mi time trial at goal race pace
Total: 24 mi

WEEK 9
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1 mi x 2 @ 5-K pace, 5-min recovery
Friday: 4 mi @ 65% MHR and 8 x 45-sec pickups
Saturday: Cross-train
Sunday: 6 mi w/ 3 mi @ 75/80% MHR and 3 mi @ LT
Total: 20 mi

Week 10
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ 75% MHR
Wednesday: Cross-train
Thursday: 4 mi easy w/ 6 x 45-sec pickups
Friday: Rest
Saturday: 20 minutes very easy
Sunday: 10 MILER

III. Advanced


WEEK 1
Monday: 3 mi @ 65% MHR
Tuesday: 7 mi w/ 5 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 4 mi w/ Track Striders--8 laps
Sunday: 10 mi @ 80% MHR
Total: 29 mi

WEEK 2
Monday: 4 mi @ 65% MHR
Tuesday: 8 mi w/ 2 mi x 2 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/ 1/2 mi x 6 @ 5-pace, 1/4-mi recovery
Friday: Rest
Saturday: 4 mi w/ 4 x Downhills
Sunday: 10 mi @ 80% MHR
Total: 33 mi

WEEK 3
Monday: 4 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 5 mi w/ 6 x Uphills
Friday: Rest
Saturday: 4 mi w/ Track Striders 8 laps
Sunday: 13 mi @ 80% MHR
Total: 36 mi

WEEK 4
Monday: 6 mi @ 65% MHR
Tuesday: 8 mi w/ 4 mi @ LT pace on hilly course
Wednesday: Cross-train
Thursday: 6 mi w/ 1 mi x 3 @ 10-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 5 mi w/ 6 x Downhills
Sunday: 10 mi w/ 5 mi @ 80% MHR and 5 mi @ LT pace
Total: 35 mi

WEEK 5
Monday: 5 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/8 x Uphills
Friday: Rest
Saturday: 5 mi w/ Track Striders-- 10 laps
Sunday: 14 mi w/ 10 mi @ 80% MHR and 4 mi @ LT pace
Total: 41 mi

WEEK 6
Monday: 7 mi @ 65% MHR
Tuesday: 7 mi w/ 5 mi @ LT pace on hilly course
Wednesday: Cross-train
Thursday: 4 mi w/ Track Striders 8 laps
Friday: 3 mi easy
Saturday: Rest
Sunday: 10-K race
Total: 27 mi

WEEK 7
Monday: 4 mi @ 65% MHR
Tuesday: 10 mi w/ 6 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 4 @ 10-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 5 mi w/ 8 x Downhills
Sunday: 16 mi w/ 10 mi @ 80% MHR and 6 mi @ LT pace
Total: 42 mi

WEEK 8
Monday: 5 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/ 10 x Uphills
Friday: Rest
Saturday: 4 mi w/ Track Striders--6 laps
Sunday: 10 mi time trial at goal race pace
Total: 36 mi

WEEK 9
Monday: 5 mi @ 65% MHR
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 4 mi w/ 1/4 mi x 8 @ 5-K pace, 200-meter rec.
Friday: Rest
Saturday: 4 mi w/ Track Striders 6 laps
Sunday: 8 mi @ 80% MHR
Total: 27 mi

WEEK 10
Monday: 3 mi easy
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 4 mi w/ Track Striders--4 laps
Friday: Rest
Saturday: 2 mi easy
Sunday: 10-MILER


Workout Key

LT Pace: Lactate Threshold Pace is your 10-K race pace per mile, plus about 20 seconds, or about 85 percent of your maximum heart rate (MHR below).

Track Striders: On a quarter-mile track, run the straights hard but not all out, and jog the turns for recovery.

Downhills: Find a gentle hill that is about 100 yards long. Run down hard but controlled, and jog back up for recovery.

Uphills: Find a hill that is about a quarter to a half mile in length with a five to eight percent grade, which is challenging, but not so steep that you can't sustain a strong uphill effort. Run up it at your 10-K race pace. Recover by walking back down the hill to your starting point.

Straight Talk: from Runners World on speed training

Training tips for runners

Speed 101
How to get fitter and stronger—fast.

By Jeff Galloway


Running faster than you usually run can be very motivating. it can also take your fitness to another level. So if you've never done a speed workout before, or you haven't run one in more than a year, add some quicker running to your schedule once you've been logging at least three runs per week (at least 20 minutes per run) for four weeks or longer. To get started, go to a track, find some smooth trails, or head to any running area that is relatively flat and offers stable footing. Then try this introduction to speedwork:

First Workout: 15 Fast Seconds

Warm up by walking for three minutes, then running easy for eight minutes.

Run comfortably for 10 seconds, increase your speed for 10 more seconds, and speed up again for five seconds. At no point should you be running all out. Walk for two minutes. Repeat the series two more times.

Cool down by running easy for eight minutes, then walking for three.


Second Workout: (four to six days later) Two Sets

Do the same warmup and cooldown as in the first workout.

Do the same acceleration drill followed by two minutes of walking, but instead of doing the series three times, do it four times.

Then run comfortably for 10 seconds, increase your speed for 10 seconds, then speed up again for 10 seconds. Walk for two minutes. Repeat the series two more times.


Third Workout: Two Sets and More

Do the same warmup and cooldown.

Once a week, repeat the second workout, adding two repeats to the first set of accelerations (work up to 12 repeats) and adding five seconds (work up to 30 seconds) to the length of the last segment in the second set of accelerations. Example: Week three you'd run six accelerations in the first set and extend the last segment of the accelerations in the second set to 15 seconds.

Straight Talk: training plan for a half marathon

Awesome training plan for 4 months to get ready for the Milo Marathon in December


Half-Marathon Special: Big Time

HALF-MARATHON SPECIAL: BIG TIME

The half-marathon is the fastest growing distance in our sport. In fact, the number of people who've raced 13.1 miles has nearly doubled in the past decade. Pick a training plan that's right for you—and then join the half-marathon boom yourself.

By Jon Marcus
Image by Mauricio Duenas /AFP/Getty Images

From the August 2009 issue of Runner's World

THE PLAN

Our exclusive beginner's training plan, designed by Chicago-based coach and author Jenny Hadfield, is all about slow, steady improvement. Hadfield tells first-time half-marathoners to cross-train twice a week to build endurance, stave off burnout, and actively rest running muscles. She also instructs them to gradually progress from daily 30- to 50-minute runs. For longer runs, she recommends slow, "conversational-pace" outings of up to 10 miles—not 13—to elude injury. "Is it really risky for a runner to do 13 miles in training? Not if they have a solid base of miles," says Hadfield. "But many beginners don't have a solid base of long runs. It's better to do 10 miles and show up ready to go than to do 13 and be hurt."

WEEK 1
MON: 35 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: Rest
SAT: 6 miles conversational
SUN: Rest

WEEK 2
MON: 35 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 5 miles conversational
SUN: Rest

WEEK 3
MON: 40 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 7 miles conversational
SUN: Rest

WEEK 4
MON: 40 min moderate
TUE: 30-40 min XT
WED: 45 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 8 miles conversational
SUN: Rest

WEEK 5
MON: 40 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: Rest
SAT: 6 miles conversational
SUN: Rest

WEEK 6
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 9 miles conversational
SUN: Rest

WEEK 7
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 10 miles conversational
SUN: Rest

WEEK 8
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 8 miles conversational
SUN: Rest

WEEK 9
MON: 45 min moderate
TUE: 30-40 min XT
WED: 45 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 6 miles conversational
SUN: Rest

WEEK 10
MON: 40 min moderate
TUE: Rest
WED: 30 min easy
THU: Rest
FRI: 30 min easy
SAT: 15-20 min conversational
SUN: Rest

KEY: CONVERSATIONAL 65-70% of maximum heart rate (max HR) EASY 70-75% of max HR MODERATE 75-80% of max HR XT Cross-training; strength training and/or cardio work other than running and walking, such as cycling, swimming, or elliptical training. Try to stay at 65-75% of max HR WARMUP Walk five minutes at an easy pace before every run COOLDOWN Walk five minutes at an easy pace and stretch after every run


Straight Talk: leadership lesson

Good read
In the months since Barack Obama has taken office, a curious thing has occurred in his communication style. He has toned down the rhetoric and geared up the details. As Don Baer who once worked for President Bill Clinton put it, Obama is now "the Great Explainer."

In doing so, Obama is following in the tradition of a previous president, Franklin Roosevelt. At his best, Roosevelt, either on radio or to the press, took on the role of a trusted friend explaining things in simple terms so that anyone could understand them. For example, Roosevelt compared the U.S. program of Lend Lease to Britain in 1941 to a neighbor lending a garden hose to a neighbor trying to put out a house fire.

Explanation is a key attribute of leadership communications. Leaders know to inject their communications with verve and enthusiasm as a means of persuasion, but they also need to include an explanation for the excitement. What does it mean and why are we doing it are critical questions that every leader must answer with straightforward explanations. Here are three ways to become an effective explainer.

Define what it is. The purpose of an explanation is to describe the issue, the initiative, or the problem. For example, if you are pushing for cost reductions, explain why they are necessary and what they will entail. Put the cost reductions into the context of business operations. Be certain to explicate the benefits.

Define what it isn't. Here is where the leader moves into the "never assume mode." Be clear to define the exclusions. For example, returning to our cost reduction issue, if you are asking for reductions in costs, not people, be explicit. Otherwise employees will assume they are being axed. Leave no room for assumptions. This is not simply true for potential layoffs but for any business issue.

Define what you want people to do. This becomes an opportunity to issue the call for action. Establishing expectations is critical. Cost reductions mean employees will have to do more with less; explain what that will entail in clear and precise terms. Leaders can also use the expectations step as a challenge for people to think and do differently. Your explanation then takes on broader significance.

Good explainers need to be careful, however, not to overdo the details. In a town hall meeting format, the leader sketches the facts and supports them with data points. Dwelling too long on a single point, or points, risks not simply boring the audience but confusing them. Save detailed explanations, which are necessary, for written documentation or team meetings. The latter presents an opportunity for the next level of leaders to translate the communications into action steps.

As such, detailed explanations work well in face-to-face situations, or in team meetings. They become opportunities to elaborate on possibilities. More important, they also allow individuals to offer their feedback, something that typically cannot occur in large-scale town hall events. The explanation becomes an invitation for discussion, and skillful leaders use it to communicate not simply facts, but also to engage support for their ideas.

One final point. Explanations may include aspirations. On March 31, 1945, Franklin Roosevelt gave a briefing to Congress on his meeting with Churchill and Stalin at Yalta in which the future of post-War Europe was discussed.

During the course of his presentation to Congress, as H.W. Brands writes in a brilliant new biography of Roosevelt, Traitor to His Class, the President, only weeks from death, mused momentarily to talk about the need for enduring peace. "Twenty-five years ago, American fighting men [in reference to World War I] looked to the world to finish the work of peace for which they fought and suffered. We failed them then. We cannot fail them again."

FDR, like all good leaders, knew how to close a good explanation with an equally good challenge; it puts people on notice and gives them a reason for action.