To post my goals, they're almost identical to Corey's. Having consistent QUALITY days 2-3 times a week with either ~10 mile uptempos, 6-8 mile tempos, bounding, intensive core and strength, and plyometrics. Along with a long run.
Here are some of my thoughts about building mileage (maybe 90-110? Mark has the second-to-last say) THROUGH the summer instead of hitting my peak in August like I did last year. Finish the build after Open NE's, maybe as late as NESCACs. I was thinking something like this in terms of % of highest mileage.
Rest of May - basically 0
June - start at 40% build up to 55%, down week into July 4th road race, going for the four-peat. start with nothing but easy jogs. Incorporate a 20-30% long run and 1 uptempo run at "best aerobic effort" (ex. 7 miles at 30-45 seconds slower than current 8k pace, maybe 20-30 slower than any of the in season tempo runs last year, so maybe 6:00?). Begin bounding and dynamic strength stuff. I'll post more about this in a few weeks I think. STRETCH.
July - 55% after the race, build to 70%, then another down week. Every 8-10 days, have 1 long run (~14-16 probably easy), 1 uptempo run (ex 8-9 miles at 6:15 down to 6:00 or whatever), and 1 somewhat short tempo run (4 miles at 5:35-5:45)
August - 70% after down week, build to 85%. Same set up as July, but adding a mile to the tempo every one or 2 weeks, but keeping these very relaxed so that I feel in control all the way to through the finish. I have to remember that summer is the time when we prepare for the work to be done in September and October, not the time when we prepare for the races in September and October. Those are the ones that don't count...
September - Treat September the way I wanted to treat August last year if I hadn't gotten sick going into River to Sea. Keep the tempos and uptempos, stay away from the track, continue to build mileage from 85% to 95%. Down week going into Opens.
October and November - Obviously all of this part is up to Mark and Ethan, but get 2 or 3 more weeks in at peak mileage going into NESCACs, run NESCACs on an up week, then taper a little bit for Regionals. I've been so worn down by NESCACs the last two years that I've had to take a huge taper going into regionals just to get through the warm up and to the line. I shouldn't need to taper all that much if I'm still running well off of aerobic workouts and a fuck-ton of miles in September and October.
"One Percenters"
I don't know where I heard that phrase, but I sort of like it although it sounds retarded. One percenters are the things you do every fucking day, every fucking day, every fucking day that each make you 1% faster. They are:
1) Flexibility/Range of Motion - my hips are so tight that it pulls my core way out of line and robs me of a lot of power and efficiency.
2) Core Strength - See above. Also good for injury prevention.
3) Barefoot running - No more mothertrucking soft tissue foot injuries.
4) Power Development through bounding - Longer strides with the same effort expenditure = much faster running.
5) Recovery (sleep, nutrition, hydration, cross training) - Why work out if you don't refuel and thus recover from and get stronger from the workout?
I gotta run, but I will come back to this post again. Post any questions or comments. Sorry for the inappropriate title.
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ReplyDeleteWow, you've thought about summer/season goals much more than me. A few questions though:
ReplyDelete-shouldn't the focus be on mileage, not those 2-3 hard efforts per week? I know that if I am working out that much and building mileage at the same time for the whole summer, it won't feel good come September. I was thinking of doing something along the lines of 1 tempo per week, starting in June, with strides or 200s another day.
-how many days a week do you plan on doubling?
My summer goals, real quick:
Running Related:
5 weeks at 80+
Lift upper body an avg. of 3 times/week
Knee strengthening 2 times/week
Not Running Related:
<8 Handicap Index in golf by July
Read 10 books by the end of the summer
Jeff, that sounds like some very fucking smart training. I like.
ReplyDeleteSpeaking of which, I wanna discuss with you how the hell to get my fat ass into shape without breaking myself.
I just got cleared to do some elliptical and stationary bike. I'ma drive myself nuts on those things over the next 3 or 4 weeks till I can run.
Bellet, I know you asked Jeff this, but I thought I'd offer my opinion because I have an over-inflated view of my training knowledge.
ReplyDeleteAnyway, this is how I think of it: I build up my mileage during the first phase so that my body can handle the pure volume I intend to hold for the majority of the season. But once I've reached my mileage goal, I need to add new stresses in order to earn new adaptations. I add these stresses throughout the year in a progression that prepares my body for the next stress. So after slowly adding miles, I slowly add up-tempos, fartleks, uphill stuff, and some easy tempos. I increase the percentage of my total volume run at these paces for 6 weeks or so (40min uptempo becomes 70min, 4mi tempo becomes 7mi) and then I increase the speed of each pace and use a watch more (uptempo by feel becomes 70min at 6:00 tempo at 5:50 becomes tempo at 5:30). Then Ethan and Mark have taken over. Without the first phase I can't do the second or the third. Without the second phase I can't do what Mark asks me to do. And maybe more importantly, without doing the first week of each phase properly, I can't do the second week properly (and so on).
Keep in my that during each progression I mentioned there are down weeks I'm accounting for and that I'm leaving myself a week of transition.
P.S. Jeff, stay away from my butt
are you gonna pay to enter the race this time jeff?
ReplyDeleteentry fees are for people who like to put their wangs in other dudes' butts.
ReplyDeleteso yes, im entering the race.
bellet, see my new post in a few minutes...