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My new training schedule
By Spike (aka "Running for Beer") | September 28, 2007
Have now started on the new schedule. A nice easy start with a 2 mile loop on a warm and pleasant day. I have come up with a schedule that builds up the mileage every other week with the main runs on 2 consecutive days with a short run on the following day that I hope will keep the legs from ceasing up.
I am hoping that I can change my sleeping pattern so that at least for the 2 mile loops I will be able to get them done before I start work. I have jacked in the bed and swapped it for the floor which I hope will also help me feel less aching in the mornings.
I am contemplating getting one of those ‘wake you up with fake natural light’ type alarms. Maybe I can get one that also speaks to me in Gaelic?
Training Schedule
I have now put together a draft training schedule.
The main ideas are to have 2 longish runs one after the other and to build up mileage every other week, doing something like half the mileage in the intervening week to help recovery. I also want to try a shorter run on the day after the 2 long runs to see if that will help make me less achy during the daytime. I will also have a shorter ‘speed’ session, which will maybe be speed sometimes and hills sometimes. Then I add a very short run which I have as a compromise between a day off and doing a little.
This may change a little as my training progresses.
My Routes
2 mile loop
This is a nice run from my house round in a loop. At the end of the 2 miles I have a couple of hundred yards to walk as a small cool down.
The first half mile is downhill to the sea. The second half mile is a pretty tough uphill. The third is a much more gentle uphill which levels out and the last is level with a short down then up to finish.
I use this in place of a rest day just to keep the legs ticking over. I am happy if I get back inside 20 minutes, particularly when the wind kicks up.
My Equipment
Shoes
My preferred shoe for the road is Nike Free 5.0, and for the trail Nike Free 5.0 trail. I also sometimes run in Nike Free 7.0 which give a tad more support and are definitely a bit easier on the feet over rocky terrain. I will give any version of Nike Free a go, and also own a pair of Walsh’s for fell type terrain but find them a bit too narrow for comfort.
When not running I rarely wear anything other than Vivo Barefoot, a very thin soled shoe which seems to help toughen up my feet.
I’m not sure I could recommend my footwear unreservedly to others. The Free are designed to be half way between running shoes and bare feet, so don’t offer much in the way of cushioning or support. This means you really have to ‘listen’ to your feet and legs and change the way you run so that your body can provide its own cushioning. The average runner who changed to Frees and carried on running as they are used to would probably pick up an injury pretty soon. Most people that wear them use them as a training tool for short runs only.
Topics: Spike (aka "Running for Beer") | Comments Off
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