After my run tomorrow I will be done with the "Base Phase" and move into the "Build Phase." For the next nine weeks I will focus on increasing my mileage from 30-35 miles week up to 50 a week. I'm a little nervous as I get into the longer runs. For the most part I have been handling them well. I hope that is a trend that continues. As the heat gets worse I'm finding it necessary to get out earlier than usual. Tomorrow I am aiming for a 5:30 AM start time. I have my I-Pod loaded and I feel ready for my 2 hour and 15 minutes. Next week will be a test. We are going camping up at Russian Gulch and I will have to do a 2 hour and 30 minute run. Hopefully there will a place to do it, otherwise I will be making a lot of loops around the campground! My parents might go with us and I hope they do because I will have my dad to run with for part of it. Anyway, here is my training plan for the next nine weeks:
Mon/Tues/Wed/Thurs/Fri/Sat/Sun
Week 1: 2 mile/4 mile/30 min; ST/4 mile/30 min; ST/Rest/2:30
Week 2: 2 mile/4 mile/35 min;ST/4 mile/35 min;ST/Rest/2:45
Week 3: 2 mile/4.5 mile/35 min;ST/4.5 mile/35 min; ST/Rest/3:00
Week 4: 3 mile/4.5 mile/40 min;ST/4.5 mile/40 min;ST/Rest/3:15
Week 5: 4 mile/5 mile/40 min;ST/5 mile/40 min;ST/Rest/3:30
Week 6: 3 mile/5 mile/45 min; ST/5 mile/45 min;ST/Rest/3:45
Week 7: 4 mile/5 mile/45 min;ST/5 mile/45 min;ST/Rest/4:00
Week 8: 4 mile/5 mile/45 min;ST/5 mile/45 min;ST/Rest/4:15
Week 9: 4 mile/5 mile/45 min;ST/5 mile/45 min;ST/Rest/20 mile
I will continue to do strength training (ST) on Wednesday and Friday. I will also continue doing my hill repeats once a week; however, I am going to do them on a more challenging hill. As I sit here looking at this training plan I'm starting to feel a little intimidated. I still have faith I will be able to finish this race, but I have my doubts as to how alive I will be once I do!
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This may seem like a stupid question... but if you aren't running on a track, how do you know how far you're going? Do you have a wrist odometer or something like that?
ReplyDeleteI have a Garmin Forerunner watch that measures distance, pace, calories, etc. It's way cool and my motivation to keep running. It's neat to see how far I have run over the past 3 1/2 years.
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