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!