Friday, June 23, 2017

1st half 2017: wrapping her up

I started following a plan in Jack Daniel's book Running Formula back in the end of January- a general 5k to 15k training schedule. For the most part I followed the weekly progression of the workouts, as he lists either two or three specific ones, as workout 1,2 etc. One of the bigger differences I did make, was to extend what would be a 7 day typical runner's week, to a ten day week-once I hit the third phase of four, and the weeks contained three quality workouts.

This I did after having a conversation with Rick Pop over breakfast after we had volunteered at a local Wilmington half marathon. Not right after- as I was in phase 2 then. But it served to remind me that as older runners (he's 51, I'm 43), we need to allocate more rest and recovery into our schedules-much different then say what a twenty something year old would do. Plus I recalled reading that the great marathoner Meb K does this. So if it works for him...

And most everything I do revolves around recovery. That is, before I engage in a workout, a series of runs, race, etc. etc.- I need to know when and where the recovery will occur. If not, a good bit of the strenuous effort put forth running hard can be wasted. Or not as maximized as fitness gains, without the proper recovery and if needed, complete rest.

The one other tweak to the plan that I did involved the weekly long run.  The plan calls for a 2 hour long run every week- which for most people like myself I ran on a Sunday morning. I paced the Wrightsville Beach marathon (3:40) March 25th, which made it necessary for my long runs to be longer leading up to. After, and wanting some level of recovery, and a mental respite from such long runs- I usually kept them under an hour and thirty to an hour and forty five minutes.

But in summation- I loved this plan and exceeded some my own expectations and goals road racing. The highlights were 37:54 at the Cooper River Bridge 10k in Charleston, SC (also a week after pacing the marathon). And a 17:41 at the Teacher Trot 5k in Wilmington, NC. (which got me 3rd OA in a pretty fast and deep local field).

I have a few more summer races, two next weekend mainly for adventure and fun with Amie, as we are heading to Maryland and West Virginia to continue on our quest to run a race in all 50 states. The hard workouts, harder training though I am wrapping up-and I can sense, especially mentally that I am ready for an elongated reprieve from the more arduous demands of our sport. Plus its getting quite hot, and the humidity as been through the roof in coastal NC.

Happy summer running all-enjoy, and be safe!