New running plan

Me running Cross Country circa 1998 

Back in the day I could run low 18's for a 5k - Speedy!

Lately my running has been, well, not very fun. I love running but I felt like I was slogging the miles big time. I have been consistently getting out there running about 25 miles a week training for a half marathon next week. But I was getting worried that since I haven't really been feeling good I might just stop after this race and loose the fitness I got back. I just was getting less and less pumped to get out there, not feeling all that great when I was, and kind of just not super happy with what I was doing. With Wes and work I dont really have time, energy, or want to do higher mileage so something else has to change.

 I have this theory that to be fast/good I have to do high mileage. Because when I was fast in high school and college I was doing high mileage (50+ mile weeks consistently). But what I kind of have left out of my training the past few years was any speed/intensity. Ive had a few new revelations, I realized maybe what was just as helpful as the high mileage was the fact that they were quality intense miles. We had our easy/rest days but also plenty of back to back days with intense parts. Things like hill workouts, interval training, tempo runs, and fartlek.  I was doing slow miles and not too many of them. So hummm.... no wonder I feel like crap.

Finishing my first marathon at Vermont City 2007 - 3:19 

Maximize Your Training Time

I read this article today from Runners World and chatted with a friend recently who kind of turned me onto this theory. That I can run 4 days a week, up my overall intensity and not worry so much about my mileage and get faster/stronger. I honestly don't see how it wont work because I am totally lacking in speed right now. Running a 7:30 mile is hard, I can run 8's for a while but I have literally no speed. This is all relative, I know, for some 8's is fast. But I have run much, much faster in the past. I miss it.

Its always good to have goals so here are mine for the next year or so.

1. Do one long run 6+ miles, one interval/fartlek run, one tempo or hill repeats run, and one easy/recovery run each week. The total mileage of the other runs should be from 2.5-5 miles.

2. Ignore cumulative mileage

3. Run more 5ks and 10ks

4. Race a 5k in the spring and try to actually run fast. I would be thrilled to even just go under 21 min again.

5. Be as consistent as possible

6. As always: MORE - Stretch/Drills/Core/Striders

As Olympian Carrie Tollefson says - Time to "GET AFTER IT"