Time – 51:12
Distance – 5.1 miles
Pace – 9:54 min/mi
Elevation – 192 ft.
Four runs now at sub–10:00 pace. This is becoming a thing. I didn’t want to go out this fast, and had slowed down some, but then it started to rain, so I sped up to get home quicker. The run felt ok. I felt a twinge in my right hamstring, and it’s got me nervous. Tomorrow is an off-day, so I’m hoping that will set things right. The pace felt good, I didn’t have to work too hard, and I enjoyed the run, despite the precipitation. Can’t complain today.
In considering what I want/should do next, I’ve got a couple of options, to be sure. I’ve thought about THE GOAL a lot since I’ve started this blog. Each run is building to that one purpose: To run Western States 100 as soon as I can get qualified safely and through the lottery successfully.
In the meantime, however, I’ve talked about other goals and ideas. Running fast miles, running fast 5K’s, running fast marathons…in essence, running fast. One thing that I’ve found which makes the most amount of change happen in the speed department is long, slow miles with occasional speed workouts built in to the plan. Running a lot, at the right pace, makes all of the difference. So, by this logic, more is better, right?
There’s a lot of science to back this up. Tim Noakes, Arthur Lydiard, and others all have written and studied the concept extensively. I’ve been researching this as much as I can to figure out what to do next.
So, here’s The Plan. While it might seem self-evident given my long-term goals, I still need to think it out and say it out loud (or at least, type it out to the world) what I’m going to do to make it real. The plan is to get to 40–50 miles a week of training in the near term (by the end of the year) with a marathon plan after Christmas that will keep my mileage high through April. Then I back down the mileage into the 30–40 miles/week range for post-marathon until June (about 6 weeks of recovery) then start back up with the building to 70–80 miles a week before the 100 miler in the fall. That’s going to be the plan, I think. I still need to hash out a few things around the training periods that will be built into this, especially in the run-up to the race late next year. We have a family vacation that we’ll be shooting for in late November or early December, so an autumn race will fit that nicely into the recovery after the run.
So, that’s The Plan.