Wednesday, March 14, 2007

Training Plans

Mon- 5 miles- stiff sore jog w/ walk breaks
Tues- 6miles- 47:41

Over the last two days I have spent a significant amount of time formalizing a training plan for the next 19 weeks leading up to the Vermont 100. I am trying to use my unique situation here being deployed and without many creature comforts (read time wasters) like TV to my advantage. Also being removed from normal daily taskings such as commute time, household chores, and quality time with family, I plan to completely devote myself to running. This is truly an opportunity to be an extremely selfish and obsessive runner. Why not?!

So I decided to try something a little different. I outlined a plan where every 3 weeks I back away from the routine of a long run, speed session and tempo run mixed with easy recovery runs and simply throw in a BIG MILES week of easy paced long doubles. I follow this with two normal structured weeks as outlined above, then repeat. I will run intervals of 1500-3200m on Tuesdays (3-6miles worth), a medium long run with striders on Thursdays, and a cut-down or tempo run on Saturdays. During the BIG miles week I will run at an easy 8min/mile pace for 6-13 miles, with doubles most every day.

I am also going to periodize a bit more and hold off on super long runs for several weeks. Over the last 8 years that I have been running ultras covering the distance has never been my problem. And to be as competitive as I want to be I need to improve my speed. Thus, I'm going to work on that for several weeks and then change up the program in the last 8 weeks before the race and include several runs in the 15-18 mile range and a regular 30-40 miler.

This is the first time since 1998 that I have sat down and programed a specific program for myself. I really have been a hap hazard trainer for years now. Nothing wrong with that, and I have enjoyed it immensely, but I know I have not been getting the best out of my body.

So, let the training begin and wish me luck!

3 comments:

Sarah (PCTR) said...

Cool, Greg - good for you! It'll be interesting to see how it goes, won't it?

Looking forward to reading more about you training.

Sarah

Scott Dunlap said...

One thing for sure, you'll be in great shape by Vermont. I'm curious to see how it turns out.

Thanks for sharing, and thanks for the link!

SD

loomdog said...

Well Sarah and Scott that makes three of us who are curious to see how it all works out. I am drawing a bit from some great New England runners who had tremendous ultra success off shorter, faster and more frequent trainng runs. (Dave Dunham, and Jim Garcia) Both those guys put down incredible times (sub 7:00-100Ks!) off decent mileage but did a lot of doubles, always had good speedwork sessions, and could race 5k/10k with the best around. They rarely if ever did long runs over 20 miles however. Most ultra folks think you can only run well if you bang out back to back 25-45 milers on Sat/Sun. I just think that makes people slower.

Take care,
Greg