Monday, November 07, 2005

Quick Update As I Begin Recovery Week #2

Yesterday, I ran 7.9 miles for my "long run" in 1:03:34 (8:03 pace). Felt good to be running more than 3.1. Afterward, I drove around town trying to find additional running routes. I also re-measured the 3.1 loop and the 5.2 mile loop. Being conservative, I am going to downgrade my 3.1 to 3.0 (although it is a tad longer) but the 5.2 was already conservative. I found a .8 mile addition, a 2.2 mile loop and a 4 mile "lollipop" (that uses the 2.2 mile loop) configuration. Add these to the 1.5 Redoubt Hill and the 1.5 Airport loop "add's" and I've got a small portfolio of possible combinations. This way I can mix it up a little bit.

Based on the recovery feedback from last week I decided to give the green light to 50 miles this week (as planned) but I made a change. Instead of doing 6.2 for 6 days with a 14 mile "long" on Sunday, I decided to vary the distances similar to Lydiard. This lowers the "long run" to 11 miles but puts in better variety. Here's the week's plan:

M 7.5 easy
Tu 5 easy
W 7.5 easy
Th 6 easy
F 9 easy
Sa 5 easy
Su 11 easy

Total = 51.

This should maintain the original purpose of "recovery" but stop the monotonous miles. Also, it gives a little "flavor" of the ascent that begins next week. I basically just took Lydiard's mileage times 50%. I'll do 70% next week, 80%, 90%, then finally 100% as the weeks progress. All of
these runs during the ascent will be easy with no varying intensity except for the odd faster (or slower) day.

So today's 7.5 miler went without a hitch in 1:03:10 or an 8:25 pace. I expect my times to go up a little bit as the miles increase and also to account for the extra padding that are in the these courses of mine (they're all a little long). Weather was nice and a little warm at 55F.

Two things that I have done for the training this week: 1) wrote out ahead what the course would be on each day and 2) wrote out the "start" time. (Remember, I start with the estimated ending time - 7AM - in mind). This way the week is planned and I just need to get up at the appropriate time and do it. I feel pretty good about this because I can anticipate the weekly "feedback" playing a strong role in how the next week's plan is written down. What I am trying to avoid is the pitfall of not running a coherent week of workouts because I am haphazardly running with no purpose. Back to doing crunches and pushups now too.

I am very excited about this plan. Today I wanted so badly to bring my running gear to work for a nice 60 minute jog at lunch. But I held off. I start the 60 minute jogs after I complete my ascent and then only add 2 per week for 3 weeks. I don't even start varying the intensity (1/4, 1/2, 3/4) until January 2nd!

Typical aches & pains but no lingering effects from the marathon. I am in need of new running shoes and unfortunately, they have discontinued the model that I wear (Saucony Grid Azura i (the older model). I got the last two pair in the country a few months ago. I had to track them down to a Saucony outlet in Florida. I think they wanted $80 for two pair. Not a bad deal. What to do with old shoes? I haven't tried out the newer version but it didn't get good reviews with the changes made so it is back to the drawing board. I have been eying the Mizuno Wave Precision 5 on sale at RoadRunner Sports.

After this final week of recovery I will begin the ascent to 100 miles per week. Done in 4 steps: 70, 80, 90, then 100. All easy miles and like Mike says, slowly. After I reach 100 miles, I will carry on easily for 3 weeks while I build in the "jog" at lunch. Then, finally, I will introduce the varying paces and run 6 weeks cycles.


Blogger Love2Run said...

I love Mizuno's! On pair #18 right now, and have a new pair of Wave Rider VII's on the shelf waiting for the treadmill and Boston next spring ;-)

Your plan is very daunting, don't think I could keep up without breaking down. IMHO you might creep up to those levels a little more slowly and also might have some stepback/rest weeks. No days off either? Remember it's a long term plan and you want to stay healthy and consistent.

11/07/2005 6:55 PM  
Blogger Dawn - Pink Chick said...

I wore Mizuno's for several years, only recently switching to Brooks Adrenlines.

Heh, I just noticed the pic on the top of your page. Nice to have a face to what I read.

11/07/2005 9:33 PM  
Blogger robtherunner said...

All this reading about the Lydiard plan gets me excited for January, but I am waiting until then to start the program. Do you ever have any problems from the high mileage?

11/08/2005 12:44 AM  
Blogger Andrew said...

Thanks for the comments. Mike - I have run (briefly) at the higher mileage before and if I take it slowly I hope to be able to successfully maintain it. I think the key is slow miles. Dawn - the picture turned fuzzy when I cropped it. I'll have to get another at some point. Oh well. Rob - Yes I have had trouble with the higher mileage before but it was running too fast. I needed to slow it down and remember the "whole" program. Also, it takes time for the body to get used to the high mileage so I am going to be patient and have lots of ice ready.

11/08/2005 6:15 AM  
Blogger Mike said...

Looks like a good plan to me, the "run slow when you feel crummy" thing was very hard for me to get used to, but I like it in leiu of a recovery week. You seem to take a realistic and intelligent approach, so if any aches or pains develop I'm sure you will take care of them. Before you know it I bet the mileage will be up there and you will be running comfortably, wondering what all the fuss is about 100 miles a week.

11/08/2005 3:19 PM  

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