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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Workouts

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.

1. Each workout consisted of at least a 2 mile warm up and a minimum of 1.5 mile cool down.  
2. All workouts had recovery distances/times that complimented the type of workout run (threshold vs speed).
3. 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

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Mileage

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.

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Recovery

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