So when we last left off, I was having a sucky time recovering from Timberman. Luckily, last week was a really good step back in the right direction, and for a first week back, I felt it was one of my best weeks of training, at least from the direction of accomplishing what I wanted to do.
I have 11 weeks (including this week I’m posting about), I believe, until my last big race – Miami Man, with another HIM distance race (Bassman) thrown in right around the half way mark. In those 11 weeks, I fully intend to throw everything I can into running and trying to improve my embarrassing run performance. I don’t expect to throw down any kind of epic runs, but breaking 1:40 would be huge for me. Normally, I would scoff at any coach that decided to change his/her training plan 3/4 of the way through the season with the expectation of having better results… but lucky for me, I haven’t had any kind of real training plan for running, thus no training plan to “change!”
The plan that I intend to follow was written by a poster on Slowtwitch named Barry P, and seems to be very popular. The basics of it:
1. Run 6 times a week. 3 short runs, 2 medium runs, 1 long run. The medium run is twice the short run, and the long run is thrice the short run. So 3:2:1 in terms of types of runs, with distance ratios of 1:2:3. That is the very basic, short version of it. Please go and read more about it, because I am not explaining nearly enough about it. The general goal is to build volume in very manageable blocks (who ever thinks that running 2.5 miles, 3 times a week, is hard?). My mileage will build up over time to exceed any mileage I hit during the summer, and the secondary goal will be to be very consisten in my mileage. My pacing is based off of McMillan Running. I used my Broad Street Run split as my current time, which is aggressive and does not at all take into account my “off the bike legs” but I feel that the pacing is more suitable for me.
So yea, thats it! On to the good stuff.
M: AM – 5mile run (my 1:2:3 ratio to start is 2.5mi : 5mi : 7.5mi). 0.5mi warmup, 2 mi hard, 0.25mi light, 2mi at HIM RP, 0.25 CD. PM – Flex/Kick Set in the pool (25 SCM):
200 swim, 300 pull – perfect catch + finish, 200 kick
3×150: 50 dps, 50 build, 50 strong
4×50 kick – easy
4×100 swim – strong kicking and perfect flipturns, good kicks off the wall
4×75 kick – 50 easy, 25 sprint
4×50 swim – strong kicking and perfect flipturns, good kicks off the wall
4×100 kick – 50 build, 50 controlled sprint (legs should be dead at the end of each one)
6×50 DPS, super easy cool down.
T: AM – 2.5mi recovery run. EASY PEASY! PM – 2×20′ intervals on the trainer (done at like 8p after a long day on the road). Not easy peasy.
W: AM – 2.5 mi recovery run. EASY PEASY! PM – The longest swim workout of my life thus far. Endurance swim, 25 SCM:
300 swim, 4×100 DPS – focus on perfect catch and finish, 200 kick, 6×75 build within the 75, 4×25 blast (all out effort for 2-3 stroke and then easy the rest of the lap)
main set: focus on good technique, but settling into a solid 80-85% effort
2×200 (15 seconds rest), 2×400 (30 seconds rest), 1×600 (1 minute rest), 2×200 (15 seconds rest), 1×100 sprint
pull set: (paddles only)
100, 200, 300, 200, 100
300 minimum cool down
R: AM – pedal my bike around for an hour, enjoying some beautiful weather. Recovery ride mostly, but ended up hitting a couple nice hills. PM – 7.5mi long run. Nothing exciting to report here. Listened to some new E-40 music I downloaded. PM bonus – COLLEGE FOOTBALL IS BACK! Oh thank the heavens. Nothing will motivate me to roll my ass out of bed earlier on Saturday mornings to get my workouts in knowing that I have a solid 12 hours of drinking and watching college football to look forward to. (Wait, did I say drinking?)
F: AM – 2.5mi recovery run. Good stuff! PM – Sprint swim workout, 25 SCM:
200 swim, 200 kick, 200 pull, 4×50 25 perfect technique, 25 build holding that perfect technique, 4×100 80-85% get your HR up + hold good technique
6×50 long and strong 85% on 1:45, 8×25 sprint on :50
4×50 long and strong 85% on 1:30, 6×25 sprint on :40
2×50 long and strong 85% on 1:15, 4×25 sprint on :30
1×50 long and strong 85% on 1:00, 2×25 sprint on :25
200-300 cool down
MORE COLLEGE FOOTBALL TO WATCH TONIGHT. THANK YOU JESUS.
S: Brick workout: 2 hour ride hard out to the suburbs of Philadelphia, 5 mile run off the bike at < (faster) HIM pace. The run was not fun, at all. Woof. All I wanted to do was go home and, you guessed it, watch college football.
So that was the week. A very solid week of training, matching (I think) my single week high in miles on foot, without feeling much in the way of stress on my body in achieving it. I’m looking forward to continuing with this plan – yes, a plan – for the next 10 weeks and seeing where it takes me!