Run Specific Training

I'm back after a summer hiatus from focused training and racing. There were some big family things and professional projects that needed my attention. I still ran, biked, and swam most weeks but not in a training program designed to peak for a specific race.

I realize now that I feel more fulfilled when I'm focused on executing a training plan. Not only physically or mentally but within my business or personal life I like to be challenged and work through the steps to get to the goal. Is this goal-oriented? Possibly. I'd like to think that I just like to be productive. I really enjoy the journey to get to my best.

I've gone back to basics with my running training. It took some time to get the motivation going for the longer runs increased intensity. My body has been sore! I forgot how it felt. Most days, I'm very sore and stuff. I'm constantly working on flexibility and muscle release. I also have to train my brain to handle pushing through the discomfort for longer than my brain wants too!

I recently ran on the track (WHAT!?) for mile repeats. It was only four of them, after all, but I felt like I ripped myself new calfs, hammy's and glutes. For more than 2 days also!!  Hopefully, this is adaptation and next time it will be easier. It already has.

I did my first running race in five months last weekend. The Fernie half-marathon & 10k (formerly the Fernie Run-around). It was hard. It was cold and snowy, -1C actually, and I wore thermal long-johns to not freeze. Turns out that was a bit overkill when in a race. I took the win and I was fun to run in my hometown, the trails of my childhood. It was slow though, 1:19:22. I felt like I was running fast, but it was only 3:44 min/km splits, I should be around 3:30-3:35 min/km.

My goal is to run a sub 2:30 marathon. Some day before I get to that age of diminishing returns. Is that 40? is that 38? or is that even 42? All of these ages are just around the corner. So, I feel the time is now to accomplish these lifetime goals. Since I'm on goals the other one is a sub 1:10 half marathon. I feel this is significantly harder to accomplish but the half marathon is my favorite race and better suited for a busy family life & managing a business. I just can't get the volume of training for longer races at this point in time.

Rough Plan:

Dec. 3rd: Sacramento Marathon
Jan. 13th - Pioneer 8km North Saanich
Feb 10th: First Half Marathon Vancouver
March 24th - CV half marathon

Long Steady Distance

LSD - The term that I have used for years with tongue-in-cheek approach to base training. You know, the psychedelic drug well known for its psychological effect on spiritual experiences and altered sense of time.  It is a way, maybe, to create excitement about going for an extended length run at a slow pace.

In a sense, it is a relief to just go out and not worry about pace or lap times. No need to push the limit each interval faster than the last. No split times because there are no intervals! Often, the destination is the focal point - finish an entire trail network, loop around a lake, or summit a mountain.

I was encouraged by getting out with a few friends for an entire day jogging around the backcountry and reaching the summit of no less than three peaks; Mt. Castlecrag, Mt. Frink, and Mt. Albert Edward. The last of which has been a goal for a handful of years. Luckily the temperature was low and below freezing so the snow that had fallen weeks prior was now frozen solid but yet had some good grip. A good eight hours of steady running. It was getting close to that psychedelic LSD I was speaking of earlier.

For the next few months the long steady distance runs (not LSD!) are still going to persist in my training plan - not only because they are important for long term adaptation but because I truly enjoy them! The next step is starting to get intensity ramped up without over doing it OR getting injured. I have been shown a new tool in guiding my training to get to the next level. WHAT IS THE PROPER RECOVERY TIME?
More on this soon... Hint: heart rate variability.

The 2015 Race Calendar:

Jan. 8 - Saanichton 8km #1 Island Race Series/BC Champs/Timex Series
Jan. 25 - Cobble Hill 10km
Feb. 8 - Cedar 12km?
Feb. 15 - First Half - Vancouver 1/2 marathon
Feb. 22 - Hatley 8km?
Mar. 8 - Bazan Bay 8km
Mar. 22 - Comox Valley Half Marathon
Apr. 12 - Merville 15km
Jun. 14 - Country Roads Half Marathon - Comox Valley Marathon
etc.