I was unsuccessful in my 2018 Running Goals. More on that after we look at the last week of running.
The running was kept easy. Looking to feel more than comfortable on each run, but concentrating on keeping good form. The work was in staying away from the lazy running style that tries to sneak in after a race. For the most part I seemed to get this right.
Easy, no watch, no goal, no GPS, possibly 8km
Total 50km / week
Thinking About Goals
I had 2 big goals for 2018:
Wings For Life World Run (cover more than marathon distance)
Hard Core 100 Mile (sub 24 hours, with back up of finish)
At the moment I haven’t decided on any future goal races. Sorting out the family calendar comes first. Around that is where my running fits.
Race goals will come later. Now I’m working on training goals. At the moment I will be working on 2 goals:
Improving the feel of running (remove the heavy feeling ultra distance running has created)
Improve my fitness set point to what I term as Marathon ready
These goals deserve full posts on their own. Pursuing them will require some changes in training. As a bonus I think those changes will be a little more time friendly. Based on the last year that’s something that’s need.
My training started part way into December 2017. This gives me 20 weeks until the first main race, The Wings For Life World Run. Then there is 11 weeks to the Hard Core 100.
Break up the 20 weeks. I work in 4 week blocks. It is a manageable time frame, plus it fits with how my work roster is scheduled. The easier training fits in with life, the easier it is to do.
Pick a main focus for each cycle coupled with a secondary focus. Remember you can be great at anything, but you can’t be great at everything. Choose wisely.
4. Pen In Important Dates
Put in everything you know. This should include your fixed commitments and anything that may affect training.
5. Pencil In Key Training
Think of the bench mark training sessions when want to hit. Pencil them into the overview of your training plan.
Do they work?
Do they fit in with your other commitments?
Is there enough time between the sessions?
I find I rewrite this quite a few times. The first draft is always too optimistic.
6. Details, Details, Details
Plan out each session of your first training block. For me it is 4 weeks. Start with the main sessions such as long runs, intervals, tempo runs.
Next fill in the recovery or regeneration sessions. This can include the very easy runs, days off or anything else you do to help recover and absorb from you training.
Fill the remaining runs. These will usually be easy runs.
Finally schedule your supplementary training. Weights, yoga, pilates or anything else you do.
After the first training block, I will then pencil in the main sessions for the following block of training.
Now we have a detailed view of the first block plus a reasonable idea of the following block of training. Compare it to the over view of your training plan and make sure it all fits together. It is at this point I find the reality of the rest of my life means my main sessions don’t quite work. Usually I have less time between then than I first thought. Again it usually involves a rewrite.
7. Train, Adjust, Train
Now for the fun part. Start training.
Have some patience and confidence in your plan. Allow time to see results, but be honest with how you handle it. What looks good on paper doesn’t always work in real life. Take note and adjust. Keeping the plan in line with your overview.
Different and bigger goals require a change in approach. The main difference is a regular inclusion of faster running. The fast running won’t work on it’s own. It is only part of a bigger picture. Let’s break it down… read more here
I’ve moved from 8 out to 9 day cycles for training. Mainly because I’m on a different roster cycle for work. It also does work in quite well with what I am trying to achieve. It makes for a simple structure of 1 day hard followed by 2 easy days… read more here
The last 4 weeks of training was a bigger challenge than I anticipated. Well off target for quite a few sessions. I tried not to dwell on them too much. Took a little extra recovery. Tested myself in the last week. Surprisingly I still ended up pretty close to where I hoped to be. Now ready for training block 3… read more here
2.5 Weeks targeting efficiency at Wings For Life race pace
1.5 Weeks of taper
Race: Wings For Life World Run: Melbourne
All the preparation work has been done. The focus of these last 4 weeks is only on being ready for race day. My goal is to make the WIngs For Life World Run an ultra marathon. That is run further than 42.195km before the car catches me… read more
Having a clear plan helps you make the most of what you have. How do you plan your training?