Fall Training Plan, Part One: Call me the Ace of Base

So we find ourselves on the far side of the Fourth of July…the point which in many minds marks the middle of summer, the time to get serious about goofing off 🙂 Most of us are familiar with workplaces gone barren from the number of folks away on vacation; schools have completed the summer sessions, and students finally get a taste of freedom before fall returns and drags them back to their desks and studies. But in a runner’s heart, thoughts are already turning to the goal races (and possible Boston qualifiers) of the fall and winter season: Chicago, San Francisco, Washington, D.C.,  New York, Minneapolis, Philadelphia, San Antonio, Honolulu, Houston…the possibilities are dauntingly endless. (Please don’t comment just to tell me about your favorite race that I missed…it is not my intention to try to list them all 🙂 No, wait…On second thought, please DO comment to tell me – I would love to hear first hand experiences more than ads placed by promoters!)

Just as endless are the training plans! As I began my second trip down this road, running through the summer and preparing for the “big ones” coming up on my calendar, I wanted to be better informed and better prepared than last year. I spent weeks reading books, blogs, and magazine articles; plans, programs, and promises galore clamored for my attention, each one saying, “Try me! Follow me! I will get you to the finish line, better/stronger/faster than anyone else!” Mostly, I came away with information overload…if too many cooks spoil the broth, then too many coaches cramp the trainee. I have decided to stick with what I was doing at the end of last season, while making a few (characteristic) personal tweaks that I feel are necessary to cover my somewhat schizophrenic conflicting varied goals this year.

The basic plan is Hanson’s Marathon Method, which is typical of a growing trend in training plans that devalue very long runs in favor of shorter distances done at more aggressive pacing, and place greater emphasis on targeted physiological responses to specific workouts. However, since I am not running just a marathon this season – in fact, that is my final goal race this year – I have added to and re-arranged some aspects, and included others which address my particular needs. Besides, I ‘m a guy; if I don’t screw with it, it isn’t really mine 🙂

My plan divides pretty naturally into three segments: building base; building speed; and building endurance. Today I will focus on the first phase, Building the Base, which I define as regular, steady workouts designed to increase weekly mileage and core strength, giving me a solid foundation to work with as I get into more race-specific training later down the line. This is especially important to me since I have fallen way off a disciplined routine since early spring, when I was running 6-7 days a week and logging 100-mile months…I know I can’t just leap back into that without a very real probability of serious injury derailing me completely (much as I did last year, when I crash-trained from my first 5K up to a half-marathon in only 6 weeks…and spent 6 months paying for it with Achilles tendonitis) This time around, I am giving myself a few “easy” weeks of basic runs at a relaxed pace, just to get re-acclimated to being on my feet. I am also doing regular strength training – I have a gym membership with late hours that fits my schedule,  and I meet with a personal trainer twice a week to target specific areas that will be a big help with the Spartan race, and with my overall form and fitness as well. Keeping that 50-mile ultra in mind, I am doing my “long” runs on the trails, running with a group that measures runs in hours more than in miles; plus the variety inherent in technical trail running makes me stronger overall, and will surely lead to faster running on flat, smooth streets! (I also have a few 30K trail races mixed in at roughly monthly intervals, to keep it interesting 🙂 )

Put that all together, and it looks something like this:

plan

So far, three days into week one, all is looking well! One thing I like is that I can made modifications as needed, because LIFE, without wrecking the whole thing…that was one of my previous failures – getting confused about the difference between disciplined and rigid, and feeling like missing one particular day – or even a few of them – meant that I was ruining everything; if our lives never meant having to adapt, how boring would that be?

So what do you think? Remember, I am not any kind of professional, or coach, or trainer, or expert…I am just one runner who is trying to apply what has worked for me in the past – and remembering what hasn’t worked – and going from there. What I am doing may not be right for anyone else (heck it might not even be right for me!) but this is what I am working with, and we shall see how it goes! I will keep you all updated on my progress through this phase, as well as the occasional race report or random collection of thoughts; and before this segment is done I will be posting the next five-week section, Building the Speed…stay tuned!

Do you follow a traditional plan, or build your own?

Ever trained for more than one race at a time?

I’d love to hear all about it!

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