Monday, August 10, 2009

Change of Training Plan

A brief history

I started off my running career a little over a year ago training for the Nike+ Human Race 2008. This was a 10K "virtual race" that peaked my interest by using the Nike+iPod technology to track my progress in running. I ran this race in 00:54:02 - not impressive, but solid. I signed up for the half-marathon in the 2008 Baltimore Running Festival and did okay with a 1:51:57. My next race was the Jug Bay 10K in November 2008 where I posted a 00:46:21, which was good enough in that small race to garner a second place finish in the 30 - 35 age group though technically the first and second overall for men were in this group so I was really fourth.

My first marathon

For my first marathon, the Frederick Running Festival, I somewhat religiously followed Hal Higdon's Novice 1 training program. I finished that marathon in 4:03:27 after running a race where I felt incredibly strong for 16 miles and proceeded to fall apart for the next 10 miles.

My goal marathon

I took a few weeks off, then slowly got back into running in order to prepare for my goal marathon, the Baltimore Running Festival, in October. I started off just putting together a Summer training program from and then went back to Higgy using the second half of his Novice Supreme plan. I started at week 11 of this plan and this week would've been in week 23 of this 30 week plan. However, I recently decided to change plans. Here's why.

I have been piling on the miles in this running plan, but rarely have been feeling fast. Strong, yes, but fast no. I ran a test mile of 6:22 in the middle of a 3 mile run and a 46:54 in a 10K (really 6.22 miles) which left me encouraged because I had plenty in the tank in both cases. Yet, I have been uncomfortably mediocre since. Fact is, I haven't tested myself and haven't pushed my efforts. Since July I have been averaging 32 miles per week so my base is up - its time for some speedwork.

The new plan

I am switching over from Higgy's Novice Supreme to a plan customized to my inputs on Runner's World's Smart Coach. This plan has me running one less day a week and emphasizes two easy runs and one long run per week. What attracted me was the once a week tempo run or speedwork session. I am going to run the same type of mileage per week, but I will give my body a little more time to recover. This is important because I am feeling some pain in the high ankle area and I think this is due to overdoing it just a touch with long runs on Saturday and Sunday. Plus I am starting flag football and the end of the month.

The following is a snapshot of the plan.

I also need to treat this training seriously, which would involve sleeping earlier, eating well, and being careful what I put in my body. We'll see if I can do that. I'll try to keep posting. Stay tuned...


Tim said...

We're all watching and cheering your efforts from Dallas. Good luck and happy training.


LKW said...

Thanks Tim. Believe me your support is very appreciated. I hope your training is going well too and I read your every post. Its regularity and good tidings keep me going.