Saturday, February 16, 2013

A New Plan

So it shouldn't come as a surprise that I'm over a month into my current training plan and I've only logged 3 runs.

In my defense, we did have a baby during that time, and adjusting to life with a newborn bring its own set of challenges, not the least of which is sleep deprivation.

And when I don't sleep, a) I'm not a happy camper, and b) nothing "extra" gets done.

Training falls into that "extra" zone.

But now that we're a few weeks into our new life (and we're settling into a routine as much as possible), I feel like it's time to get back up on the horse and really try to turn my spring racing season around.

After all, my first race is only 3 weeks away.

So this morning, I sat down and planned out a new training plan. Surprisingly, it's not quite as aggressive as the last plan was, even though it's 5 weeks shorter and has me finishing the mini only 30 seconds slower.

Here's a rundown of my new plan.

Week 1: 4 miles

  • 2/17 - Long Run - 4 miles @ 9:31
Week 2: 11 miles
  • 2/19 - Easy Run - 4 miles @ 9:32
  • 2/21 - Easy Run - 3 miles @ 9:32
  • 2/24 - Easy Run - 4 miles @ 9:32
Week 3: 12 miles
  • 2/26 - Easy Run - 3 miles @ 9:31
  • 2/28 - Tempo Run - 4 miles; warmup, 2mi @ 7:55, cool-down
  • 3/03 - Long Run - 5 miles @ 9:31
Week 4: 13 miles
  • 3/05 - Easy Run - 4 miles @ 9:28
  • 3/07 - Tempo Run - 4 miles; warmup, 2mi @ 7:53, cool-down
  • 3/10 - Long Run - 5 miles @ 9:28
Week 5: 14 miles
  • 3/12 - Easy Run - 4 miles @ 9:26
  • 3/14 - Speedwork - 4 miles; warmup, 2 x 1600 in 7:29 w/ 800 jogs, cool-down
  • 3/17 - Long Run - 6 miles @ 9:26
Week 6: 12 miles
  • 3/19 - Easy Run - 3 miles @ 9:23
  • 3/21 - Easy Run - 3 miles @ 9:23
  • 3/22 - Easy Run - 3 miles @ 9:23
  • 3/24 - Easy Run - 3 miles @ 9:23
Week 7: 15 miles
  • 3/26 - Easy Run - 3 miles @ 9:23
  • 3/28 - Tempo Run - 4 miles; warmup, 2mi @ 7:48, cool-down
  • 3/29 - Easy Run - 2 miles @ 9:23
  • 3/31 - Long Run - 6 miles @ 9:23
Week 8: 17 miles
  • 4/02 - Easy Run - 2 miles @ 9:21
  • 4/04 - Tempo Run - 5 miles; warmup, 3mi @ 7:51, cool-down
  • 4/05 - Easy Run - 2 miles @ 9:21
  • 4/07 - Long Run - 8 miles @ 9:21
Week 9: 18 miles
  • 4/09 - Easy Run - 3 miles @ 9:18
  • 4/11 - Speedwork - 4 miles; warmup, 2 x 1600 in 7:22 w/800 jogs, cool-down
  • 4/12 - Easy Run - 2 miles @ 9:18
  • 4/14 - Long Run - 9 miles @ 9:18
Week 10: 19 miles
  • 4/16 - Easy Run - 2 miles @ 9:16
  • 4/18 - Tempo Run - 5 miles; warmup, 3mi @ 7:46, cool-down
  • 4/19 - Easy Run - 2 miles @ 9:16
  • 4/21 - Long Run - 10 miles @ 9:16
Week 11: 18 miles
  • 4/22 - Easy Run - 2 miles @ 9:14
  • 4/24 - Speedwork - 3 miles; warmup, 1 x 1600 in 7:18, cool-down
  • 4/27 - Race Day! 13.1 mi @ 7:58; time: 1:44:31 (haha, yeah, that's not happening...)
So that's the plan, at least. I'm really going to try to hit as many runs as I can, not because I'm trying to PR every race again -- I know that won't happen -- but because I don't want to get injured.

It's going to be even more challenging to fit runs in when Jen gets back into training, but we'll work it out somehow (that would be where the jogging stroller will really come in handy).

With that, I'm off to the gym to log my 4 mile long run to start this thing off right.

Thanks for reading!

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