Sunday, November 22, 2009
Ramping up for 2010
So I have put into works the plan to do a spring 100 miler again -- either a return to Kettle or to head west and take a kick at Bighorn. They are only two weeks apart, so regardless of which one I finally decide on doing, the training for now won't be much different. This is the outcome of spending a week home sick with the piggy flu. It's funny how both Natalie and I in our sickness started to focus on training and getting stronger.
So the plan has me slated to run about 2100 miles between now and early June, with some weeks getting a bit over 100. I'm also planning on four fitness tests throughout to act as a gauge of both my fitness and to test for over-training. The first one is in a couple weeks, first to give myself to fully recover from this flu bug and to get some business travel over with first. The protocol will include a 5 mile, specifically paced run on the treadmill where HR will be the variable. Followed by pushups, timed plank & flexed arm hang (to exhaustion) and then squats. This should give me a well rounded indication of cardiovascular, core, upper body and lower body strengthening. Or at least that is the hope :-)
This past week has challenged the streak. Thankfully, having a treadmill at home made it easier on the body to keep going. I think the streak would have ended if not for this wonderful piece of equipment as I wouldn't want to go out to the gym and infect the world, nor was I in any condition to run outdoors when I had the craziest chills earlier in the week. But here I am at day 678.
The plan I have laid out, as you can probably guess, is heavy on long runs. I have decided to continue with the back to back long runs, as that has worked for me in the past. The typical second long run is about 2/3rds the length of the long one, but on the recovery weeks, I've opted to back to back 15's or 20's (all distances in miles).
For as long as the weather holds I will be doing real hills once a week too. Then it will be treadmill hills. Like the past, there will be speed work too. Some tempo running, intervals and fartleks all in the mix; more to help keep it interesting and to avoid going stale and getting stuck in that mono-paced rut.
28 weeks to go (or 30 if Bighorn is the winner).
Dwayne
Comments:
<< Home
Dude 'mi casa es su casa' so when you are 12 miles + from home and need h2o or to hit the head you have a place to stop.
Matthew
Post a Comment
Matthew
<< Home
