Friday, October 23, 2009

Flashback Friday: Maintenance Work Ahead

Coming off consecutive weeks of 10 miles or less per week (i.e., 10 miles, then three miles), it's time to get back into a good routine as winter approaches.

In the cold and snowy months, I typically ran with no plan. This year, however, I need to maintain a solid base mileage so I can be ready to start training for the Cleveland Marathon in late January (the race is in May).

My Akron Marathon training was such a success, that I have extracted first four weeks and repeated them over the course of the next 14 weeks. Instead of track work, I'll run more hills and trails to keep my legs strong. My tempo runs will be my only form of speed work until I resume marathon training next year.

  • Mondays: 3 miles, recovery pace
  • Wednesdays: 4 miles, hills/tempo
  • Thursdays: 3 miles, easy

Weekends (Total Weekly Mileage)
  • Week 1: 4 miles, 8 miles (22 miles)
  • Week 2: 5 miles, 10 miles (25 miles)
  • Week 3: 6 miles, 12 miles (28 miles)
  • Week 4: 7 miles, 14 miles (31 miles)
  • Wash, rinse, repeat
If the temperature is above 45 degrees on a Monday or Thursday, I'll attempt a barefoot run. If not, Sun Runner and S both sent me the same link about homemade minimal shoes to help me run barefoot in colder temperatures. I had a similar idea, only using duct tape as the sole material. I'm probably too lazy for either idea.

Balk Talk
Wherein seeing me at your local pub is probably more likely than you seeing me on a treadmill this winter.

Carolina John and I had a near miss full miss encounter while I was quenching my thirst near his new digs: "Very cool! I was just at the Flying Saucer in Raleigh last Thursday night. It was my first time in there, I just freaking moved to Raleigh. Glad you had fun!"

Answer: You should have been there Wednesday night instead.

is a little slow on the uptake when I say I'm going to shut down my barefoot running in the winter: "Does this mean we can look forward to a long winter of barefoot treadmill posts?"

Answer: You can hold your breath while you wait on me to run on a treadmill -- barefoot or not. While you're add it, hold your breath until I buy a Garmin.

Happy Hour is nearly upon us, teammates! Have a finely brewed weekend and good luck to all you racers out there. Run well and drink well. Cheers!


Carolina John said...

Dang, just missed you. From your cloak of anonymity it wouldn't have made a difference i guess.

Have a great weekend viper. Good call going back to some shoes for the winter. I hear those ohio winters are cold. Come back to raleigh if you want to run barefoot again.

David said...

Skipping the speed work is a mistake. At least put some fartleks or strides in the mix. You'll be glad when spring comes.

S said...

Just think of the awesome looks your neighbors will give you if you go running in homemade minimal shoes (either made of leather OR duct tape). Entertainment for all!

Enjoy your weekend!

Sun Runner said...

Laziness is next to godliness, I say. However, I think the weird looks you would get for running in socks during the winter would be worth the effort.

I'm off to a + running = a great Sunday afternoon, and a good way to wrap up my beer drinking before MYC a week from today.


Jess said...

I'm looking forward to your winter slacking in the running department, and I hope that it indicates an increase in the booze consumption department.

Spike said...

I was planning on using an undefined winter running schedule but now I'm reconsidering it. I'm likely to not run if I don’t even have a simple schedule.