This is the start of week 2 and we have official workouts now from our physical training coach – Andy Noise. It is nice having two different coaches – and it will be interesting to see over the course of the next several months how “seriously” training (instead of whatever (said with attitude)) will do for me. I really haven’t scheduled trainings for many years – which could be why I have not had spectacular results.
This is the plan I will be following. Please note that different team members will have different rest, easy days etc. We are given the guidelines and then adapt them to our schedule:
- Sunday – 48 minutes at Easy Pace
- Monday – 3×12 min at Tempo Pace with 4 min walking recovery between each rep
- Tuesday – 40 minutes at Easy Pace
- Wednesday – 10 minutes at Easy Pace (warmup) then 40 minutes at Marathon Pace then 10 minutes at Easy Pace (cooldown)
- Thursday – 48 minutes at Easy Pace
- Friday (may leach into Saturday) – long run – 12 miles at Easy Pace
- Saturday – 6 miles at Easy Pace
Earlier this week I did a 10K trial run to get my current fitness level for the various paces. Until I do another 10K or half marathon to check my fitness in a couple of months – these are the levels I use:
- Easy Pace = 14:40-15:57. Note – I am going under the assumption though (may be wrong) that for Easy Pace training I am just supposed to stay under 126 bpm.
- Marathon Pace = 13:17 mm (minutes per mile)
- Tempo Pace = 12:24 mm
I was scheduled to run the Salt Flats 50 mile race this Friday. However, the last week or so I have been having some foot problems and to try and avoid pushing my foot too far (and putting me on the injured reserve list) – I postponed my entry for a year and am going to pace a gentleman from Canada for the last 30 miles of the Salt Flats 100.
I am also trying a few new supplements to injuries to reduce nerve pain in my foot and arm and also inflammation. I will see how they help me for a week and then will post more details on them if I decide they are positively impacting me.
Goal for the week – With the exception of my long run – I would like to start forcing myself to get up in the morning like I used to and get my training run out of the way for the day. Not only does that get a goal accomplished earlier each day, but then I can fit in a walk in the evenings or at lunch time on days I am so motivated for more time on my feet.
Have a great week everyone! Not only will I post another update on my EC 100 training next Sunday – but I will be blogging about my pacer adventure this week at the Salt Flats 100 (and geeking out with my new SPOT tracker I bought yesterday).