Rebuilding
Last week my legs, through careful attention, started to come back. Many weeks to MDI, I can afford a longer build. It's sort of a long walk to the starting line of training. My goal this year is to train at more appropriate levels of intensity and training long & far enough to maximize my aerobic capacity within the bounds injury prevention.
A tall order for me.
Step one: Build more slowly than I normally do.
Step two: Introduce varied / hilly terrain more gradually.
Step three: Full warmup / cooldown jogs.
Last week:
Sunday - 0
Monday - 2.36 miles low aerobic (75%) ~7:00/mile; 6.5 miles total.
Tuesday - 3 miles low aerobic ~ 7:08 pace; 5.16 miles total.
Wednesday - 3 miles high aerobic (80%) ~ 6:40 pace; 5.12 miles total.
Thursday - 3 miles low aerobic ~ 7:03 pace; 5.07 miles total.
Friday - 3 miles high aerobic ~ 6:39 pace; 5.87 miles total.
Saturday - 3 miles low aerobic ~ 7:08 pace; 7.04 miles total.
Totals:
34.76 miles w/17.36 miles aerobic work. At the heart rate ranges above, last week's work was @ 20% of optimum. Each week, I will try increase the percentage until I am at or near optimum.
A tall order for me.
Step one: Build more slowly than I normally do.
Step two: Introduce varied / hilly terrain more gradually.
Step three: Full warmup / cooldown jogs.
Last week:
Sunday - 0
Monday - 2.36 miles low aerobic (75%) ~7:00/mile; 6.5 miles total.
Tuesday - 3 miles low aerobic ~ 7:08 pace; 5.16 miles total.
Wednesday - 3 miles high aerobic (80%) ~ 6:40 pace; 5.12 miles total.
Thursday - 3 miles low aerobic ~ 7:03 pace; 5.07 miles total.
Friday - 3 miles high aerobic ~ 6:39 pace; 5.87 miles total.
Saturday - 3 miles low aerobic ~ 7:08 pace; 7.04 miles total.
Totals:
34.76 miles w/17.36 miles aerobic work. At the heart rate ranges above, last week's work was @ 20% of optimum. Each week, I will try increase the percentage until I am at or near optimum.
posted by Andrew at 4:56 AM
6 Comments:
Will you stick to base-training again, or are you planning on introducing hills and anaerobic phases this time?
Introduce hills??? You can't walk out your door without being faces with hills and more hills! Step 1, repeat ;-) and beware of races are my 2 bits.
Good plan. Five months until the race, so as you eluded to, no need to rush things. Your training is like a fine wine that's to be sipped and enjoyed.
I have to tell you that I enjoy following your progress. You really break it down and make sense of the details. I love that. Thanks for putting it out there.
Andrew, you definitely cover the full spectrum of training. I can't think of another blogger who'll run 100+ mpw with quality and then run 30 mpw.
hi...just stumbled upon your blog...nice blog.
i could learn a thing or two from here.
cheers..
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