Cross-Post: New Goals
This time, I'm sticking to it.
No injuries -- it's structured to be easy enough on me so I don't add too much mileage too quickly but challenging enough that I'll be improving.
No "there's not enough daylight" or "it's too cold" or "it's too hot" excuses -- it's summertime, but the mornings are fine, and even then, I'll be in pretty decent condition by the time it really gets hot.
No "work/vacation/going out drinking got in the way of my training" excuses -- vacations are all figured in, and the runs are flexible enough to allow me to shift them around a bit.
So here's the plan, developed using every online tool and training schedule I could find. (I put myself between a basic and intermediate skill runner, because I know what it's like to work hard and to have some amount of speed. But I'm still pretty much starting from scratch.):
--I'm at 14 miles this week. Increase up to 10 percent a week, building a base and hitting a peak around 43 miles in early October.
--"Long run" is in there and plays a big role. Right now, it's only about 5 miles. Peak at 17 about three or four weeks before the goal race.
--Speed work planned in, though I haven't set out exactly what they'll be. After another 7 or 8 weeks of base, will start up about two months of fartlek and tempo runs to work on the speed. Then start -- potentially -- intervals in late September.
--Races in July (the relay -- probably a 6.5 mile leg, though could knock that down depending on how the group sets up the team), Labor Day (a 15K -- probably will run, rather than race this one), early October (another 15K -- this one will be raced) and mid-October (a 25K -- this one is definitely just going to be a run, not a race for me). Then finishing with The Half on Nov. 5. Haven't set a goal time. That'll come after seeing how I do in the shorter races. I could also incorporate some shorter races in there to work on speed.
--Rest days and easy recovery runs are an important part of the mix. Don't go more than five days straight without rest, and more often it's three or four days. Easy days will mean easy.
Wish me luck, kiddos. Expect periodic progress reports, whether they're times or how I'm feeling or how great my legs look.