Training Updates for the end of December 2015 and early January 2016
Winter break can be a really good thing for running or a not so good thing for your running. Lucky for me, it was a positive experience. I got in every run I anticipated getting in – and even had extra time to get off my feet and do some proper recovering.
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Since December 21st – which is right before my break started – I got in four workouts. They all were run under control with the goal of being relaxed as possible, while covering as much distance as possible on the day.
- Each workout consisted of at least a 2 mile warm up and a minimum of 1.5 mile cool down.
- All workouts had recovery distances/times that complimented the type of workout run (threshold vs speed).
- Threshold workouts were done on roads and speed workouts were done on a local track.
- Tuesday Dec 22 – 7.5 miles on the day. Threshold workout.
- 2.25 up, strides, 5 x 1k @ T (5:55-6 min pace) w/ 50 sec jog, 1.7 down.
- Friday Dec 25 – 5 miles on the day. Speed workout
- 2 up, 4×200 in 36, 37, 34, 34 with 200 jog. 2 down.
- Wednesday Dec 30th – 7.5 miles on the day. Threshold workout.
- 2 up, 7 x 800 @ threshold w/ 40 sec rest, 1 x 35s w/ 1 min rest, 2 down.
- Friday Jan 1st – 6 miles on the day. Speed workout
- 2.5 up, 2 sets of 5 x 100 w/ 100 jog (300 jog after the set) 2 down
Overall, my weekly mileage has been consistently in the low 30s. Each week has a long run and a complete day off. All weeks have at least 1 workout (possibly 2) and the rest of the week is filled with recovery/basic/easy running.
Recovery is different depending on who you talk to. I focused a lot on sleep since I knew my holiday nutrition would be out the window. I got plenty of sleep while I was off from work! If I truly want to recover from long runs and workouts, I get 8-9 hours of sleep a night. I executed that well.
Overall, it’s been a great last couple of weeks. I’ll continue increasing the mileage on easy days, during workouts, and on long runs until I think I’ve hit capacity. Then I’ll hover there before I come down a bit for some racing.
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Here are some great stories about training and living as a runner:
- Consistent running helps you become a good runner
- Use the winter months to be a stronger runner
- Goal setting with not a lot of races to run