Wednesday, November 19, 2014

My Training Schedule & my top goal for 2015

I have been thinking a lot about how 2014 went for me with regard to training, races, etc.  I have no regrets, but I want 2015 to be better.  I have specific goals in mind for races and results.  My specific goal for the year is to take place on 05/25/2015.  I plan on running the Ridgewood Memorial Day 5K Run as always and my goal time is 17:59.  For a 3.1 mile race, that equates to a 5:47/mile pace.  

Consequently, I have some work to do and I have developed a simple training plan to help me.  The plan is based on my schedule and what I think will promote me to success.  I am going to start with this plan and re-evaluate at the end of January to determine what I feel needs to be tweaked. I plan on expanding on my other goals for 2015 in the future, but for now, this is the big one.  

The training plan is as follows in its simplest form:

Mondays-- Long runs at comfort pace
Tuesdays-- Medium length run at comfort pace
Wednesdays-- Sprints, Hills, or Intervals
Thursdays-- Short/Medium length run at slow pace
Fridays-- Short/Medium length run at comfort pace
Saturday-- Rest/Recovery
Sunday-- Rest/Recovery

Most of the information above is easy to understand.  The one personalization I have made is the difference between a slow pace and a comfort pace.  I consider a slow pace what it sounds like.  A pace picked simply to recover from harder/longer workouts, but still build base miles.  However, a comfort pace will require a pace that is slightly faster than a slow pace.  In terms of time, I would consider my comfort pace to be about a minute faster per mile that my slow pace.  You could also call it a Tempo Run pace if familiar with that term.  

The specific mileage I will run will be evident in individual posts.  I simply wanted to put this basic formula together for anyone looking for a simple approach.  If you would like help translating this program to something specific for you based on where you are at, let me know and I would be happy to help lay it out.  

Tuesday, November 18, 2014

11/18/2014 Drop the watch round 2, 45 minute run

Start. Run. Stop.  In my second day of disregarding the watch/splits/times, I have to say I feel free.  I may be on to something here.  I have now set my goal to do the week without a real emphasis on my watch.  I hit it for 45 minutes today, a little more healthy of a pace, but still comfortable.  If you pressed me, based on what I felt, I would say I ran around 5-5.5 miles total.  Really though, I don't care.  Without the watch, it kind of feels less like a job to run.

I also find myself paying attention a lot more to what I am thinking about, in my head, regarding work, home, recreation, etc.  Let's not kind ourselves, a moderation of everything is the best road to take, whether it's working out, nutrition, work parameters, whatever.  It's just at this current juncture, I am down with the freedom and contemplating how long it is going to last.

Monday, November 17, 2014

Drop the watch, 1.5 hour run to de-stress

Today, it has been one of those irritating Mondays that people talk about, post cartoons about, and generally despise.  It all started with a puddle I stepped in five feet outside my front door.  Then, it moved on to full on irritation regarding contract stuff at work.  I do not want to elaborate.  Consequently, I decided that my best choice today was to simply run.

I dropped the watch, got changed and just went and ran for an hour and a half.  I simply took note of the time on the clock when I started and occasionally looked at it, ending when I was an hour and a half through.  It was good to run simply to run and even though I thought about a lot of stuff during the run, it helped me move on.  I am more focused on some key things and feel like I can be more productive for myself, my family, and my colleagues.

Going without a watch goes back to the days of running when your were a kid.  Just moving the legs, getting exhilaration from it, and sucking wind when you tire.  I definitely feel a sense of accomplishment that is unique, more intrinsic, when I run for feel rather than mile per hour or for time splits, etc.  I strongly suggest that everyone simply go for a basic run once in awhile.  I didn't run slower or take it easy necessarily, I just didn't focus or document the time and distance correlation, splits, intervals and such.