Adding a New Dimension to Next Training Cycle

Okay, so I've got a big gap between marathons and a lot of time to think about and plan my next move.  As I have stated often, I'm not happy unless I'm in the middle of a plan or planning the next plan.  That being said, I am 30 weeks out from my goal race, much to early to start a new cycle, so I have about 12 weeks to kill.  Why not spend this time improving strength, while at the same time maintaining my running base?  For those that know me, I'm not built for the weight room.  Very typical Ectomorph, 98-pound weakling, string bean, whatever term you want to use.  This doesn't mean I cannot benefit from a 2 or 3 days a week strength plan.  All the research points towards a minimum amount of strengthening lessens the chance of injury and improves performance.  I can put up with the unease of wandering from the treadmill into the "weight" section of the gym, into the land of the grunting and primal screaming.  There is always a handful of muscleheads doing there thing and wondering what the hell Gilligan is doing on their turf! 

 

So today will be day one of the new regimen.  The plan is to run 10 to 12 miles, then do the workout.  Its a set of 9 different lifts/presses and I think I will stick with 3 days per week, cutting back to 1 or 2 days a week  before a race.  Looking forward to see what the results will be.  I have a mile race in mid-January, so that will be my first test.

 

The very rough outline of my Grandma's training plan looks something like this:

 

December to mid-January - base maintenance and strengthening (50 to 60 MPW)

mid January to mid February - base building and strengthening phase II (60 to 70)

mid February to late March - high mileage building period and some sharpening (80 to 90+)

April and May - sharpening and racing (80 to 90+)

June - taper and race day

 

I'm going to stay around 50 to 60 miles per week through the first part of February, then gradually build up to 90 to 100 miles per week by end of March.  I've got 5 races planned between end of March to late May, ranging from 5k to half-marathons.  My paces are going to be structured around my current fitness level, so 8:30 to 9:00 easy runs, GA runs from 7:30 to 8:15, tempos around 6:30 to 6:45 and a wide a variety of interval workouts.  If I can stay healthy, I think I got a good shot at 2:56 at Grandma's, which is a relatively flat and fast course.  Who knows, maybe I have a shot at that elusive sub 18 minute 5K!?

Happy Running!
Rick

Ready for 2013

As I mentioned last week, I have been enjoying the lack of structure and the days off from running.  This never lasts long and this post cycle is no different.  I've been mapping out my next training cycle and all roads lead to Grandma's Marathon in 2013.  Yes, I will be returning to the race where due to under training and humidity, I suffered my most epic melt down.  This will not happen again.  Grandma's, despite taking place well into June, is usually in the low 50's at the starting gun.  Plus it is a nice place to spend a mini vacation.  Now I just need to find a hotel.

I had a good week running, going solo and a couple of times with different run clubs.  I am feeling rested and ready for the slow and gradual mileage build up.  Grandma's is a long ways off, but there is plenty of racing to do between now and June.  In fact, I think I will participate in the local Turkey Trot this Thursday at Minnetonka High School.

Congrats to the Philly Marathon runners this morning.  Marathon season is winding down and I am excited to look ahead to 2013

Happy Thanksgiving everyone and Happy Running!

Rick

Looking Ahead...

Have not been doing a lot of running and really enjoying the time off.  I take a day off without a second thought and that feels good and like the right thing to do.  The runs I have had, feel good and my pace is fast and everything feels natural and fluid.  So, I think this is what a proper recovery is supposed to feel like.

Being only three weeks out from Des Moines, I told myself that I would not rush things in terms of what is next.  If  two months out, I still did not feel motivated to train, than that would be okay.  Yesterday,  I found myself penciling out a rough outline of a training plan for a spring marathon.  Absolutely no specifics, but simply just to map out a timeline to see what time in the spring I would reach the peak if I was to follow another cycle.  I still don't know if I will go through with it, but the will is still there.

I'm excited with where I am at both physically and mentally.  I know I'll be okay with or without another marathon, and glad to know that this is the case.

Happy Running!

Rick

2012 Season Comes to a Close

Ended the season today with the running of the 32nd annual Rocky's Run at the University of Minnesota.  This was my 4th consecutive year of running this race, but my first 6K Cross Country race.  The distance in previous events have always been the 5 or 8K variety.  So, no matter what time I ran, I was guaranteed a PR.  Cross County races are difficult, especially for someone who runs exclusively on the road and races the same.  This course starts out fast with about a half mile or so of wide open flat, smooth grass.  However, after that easy beginning it is constant up and down, back and forth with some fairly sharp turns thrown in for good measure.  Its difficult if not impossible to hold your normal 5 or 10k pace, but I did my best.  Legs are feeling pretty much recovered from the marathon, but nothing prepares them for the beating they take on these hills.  I'm happy with my 23:40 (6:14 pace) finish.  I don't think there were any old guys in front of me, but have not seen the official results yet.

 

This also marks the end of the MDRA Grand Prix series.  Looks like I will finish 5th overall and 2nd in my age group.  I beat the guy ahead of me today, but it won't be enough to make up the deficit I had going into the race.  So, no prize this year, but that's okay.  I'm on the fence as to whether I will do the series again next year.  Its a lot of fun and gets to run races and distances that I maybe would not normally do, but sometime the races get in the way of other things.

 

I still have not decided what is next on the agenda.  I usually take a few weeks after a big event to get back into things mentally.  Long term goals (5 years) are to run the Boston Marathon and to run a sub 37 10k.  I'm kinda looking forward to applying some this mental and physical energy to other pursuits, hobbies or endeavors.  Not exactly sure what those are yet, but I feel lucky that I am feeling as good as I do and have the options to chase them.

 

Happy Running!

Rick