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« on: February 27, 2018, 02:38:31 am »
PLAN UPDATE
originally the phase 2 plan was as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:
- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.
might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.
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