The rough objective of this summer is to provide me with enough miles to make me stronger than ever coming into XC, but to also keep me healthy. This means no injuries, good nutrition, rehab the shoulder to 100%, and lots of sleep. Here we go:
Week 1 - 2 (11 May - 2 June)
- x-train {swim, bike} as I like, 6 days per week.
- rehab shoulder diligently
- blood test (gotta watch the hematocrit)
- establish core training
- get foam roller
- pass all my classes
- flexibility
Week 3 (3 June - 10 June)
30 miles.
Week 4 (11 June - 17 June)
35 miles.
Week 5 (18 June - 24 June)
40 miles.
Week 6 (24 June - 1 July)
40 miles, open week. NorCal and Jessica's wedding.
Week 7 (2 July - 8 July)
40 miles. Begin strides 2x per week, short (~50m) but concentrating on form.
Week 8 (9 July - 15 July)
45 miles.
Week 9 - 12 (16 July - mid August)
50 miles. At this point I'll have started mixing in some double days, most likely at the University with Lisa. 3-4 easy miles plus 5-6 harder miles either before or after. One off day, one long day (10-11 miles). Non double, non long days 7-8. Possible workouts: hills (to relieve boredom), trail fartleks, 4.30 x 3 on 6 with 2 off then a mile hard (Susan style), build up to continuous, "threshold" pace runs just on the easy side of the red line (30-35 minutes).
Week 13- 15 (mid August - 30 August)
Denmark.
And then we'll have preseason! What do you guys think?
I can't believe I remembered to stop my watch. Should've run faster.
May 21, 2007
Summer training outline: the first cut.
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6 comments:
Looks good. Rock on.
Looks like a solid plan.
The one thing that sort of concerns me (and this is probably no big deal) is how you progress your mileage. The summer before my senior year of high school I remember my mileage progression was something like 35-45-35-45-45-55-65-69-74-76 (as best as my memory can serve me that is). I think comparing that to this summer where I went 40-40-50-40-50-60-50-52-60-55, (with the plan of the next two weeks being 60-65), I had a much better time mentally having up and down weeks. For me, it wasn't just a physical thing, it was psychological. You have weeks where you're looking to build and increase intensity and mileage, but it's really tough to keep increasing week after week throughout the whole summer. Having that down week is good in terms of resting your body and knowing that maybe next week you'll have a rough one, but after that you'll get a bit of a rest.
It's just something to consider. Basically you could be looking at something like this.
(30-35-40)
(35-40[+striders]-45)
(40-45[+tempo]-50)
(45-50-55) [+ your workouts]
(Denmark)
(Preseason)
I think in a way it just takes away some of the strain of constantly having to increase your mileage.
So, I've gotten this comment from Herr Meinhold's camp via Megumi, too. The reason for the sharp increase is that I don't want to spike my mileage too much. One week of 50 isn't enough; it's sustaining that type of mileage that's going to do some real damage. And there's not enough weeks in the summer to up-down until I get there. The 40 week in NorCal is going to be "40" probably, so that's kind of an off-week. And as I step up, I plan to decrease intensity for many of those miles until I acclimate. As long as my body is responding well, I think I should manage okay.
Sounds good. You know your body the best, and just remember that if you're feeling tired and drained and the next week is supposed to be longer and harder, change it, nothing should be written in stone.
TWO CENTS from the peanut gallery:
You don't need doubles on 50mpw, it's just like taking a long rest in the middle of your run. 45 miles on seven runs will give you more benefit than 50 miles on ten runs. Workouts should be infrequent and watchless. Hills are good...oooh VERY GOOD, daily runs should leave you pleasantly tired with the occasional feeling-good-so-lets-roll effort.
All my Beavers, I'll miss y'all: I won't be around too much in the fall but I will be that voice in your ear that says GET UP YOU SON OF A BITCH....CUZ MICKEY LOVES YA
Oh Mr. Ogliore... you will be dearly missed.
As for my double day plans, it's more for social purposes than anything else -- my pal Lisa who will be in SD with me is a beginning runner, and I thought it would be a good idea to accompany her easy for a few miles as a way of easily building my mileage while shamelessly trying to convert her to the XC team... Perhaps a better idea would be to do my 5-6 relatively hard, then meet up with her for an easy cooldown at the end.
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