Looking over my blog post titles over the years, I see that many have to do with getting back into training after a long layoff. Instead of just doing that same post again, I think it would be beneficial to see why my training stalls over time and what I can do to actually achieve my goals.
I think the biggest problem with my training over the years has been jumping into too big of goals before I am ready to tackle them effectively. My first marathon back in 2010 is a great example. I didn’t really have a lot of shorter running in the bank before I started the 16 week or so training plan. The same thing is true for most of my other “big events”. The consequence to this is that I usually get injured or frustrated during the training leading up to the event. If I do actually compete in the event, I’m usually so beat up after the event, that I can not get back into training very quickly. So after a long recovery period, I have lost all the fitness gained and back at Square 1.
How do I stop this vicious cycle and actually starting getting the results I want? I believe the answer is that I need to train consistently for an extended period of time before I embark on even training for my next big race. I’ve decided to follow Jack Daniel’s 5k-15K training program. What I like most about the program, is the VDOT charts for determining training paces. I know a lot of people think it is too rigid, but I honestly believe that most people train too hard on their easy days and too easy on their hard days. I will base all my training paces on my most recent 5k race efforts. So, based on my last 5k time of 30:47, my easy training runs should be at 12:15 per mile. I will have basically 6 weeks of all easy runs. I will only increase my training pace when I earn it in a race and drop on the VDOT chart. It is humbling to be at the top (slowest) VDOT on the chart, but also exciting to see all the short term goals I can accomplish over the next 24 weeks.
I am now 2 week into the plan. It has been a struggle to run at 12:16, I am usually running closer to 11:30. It is hard to keep any kind of a fast turnover at anything slower. I am staying under control and only running 15 miles per week. I can increase my mileage every 3 weeks and only by 1 mile for the number of training sessions I have in a week. I am planning on just increasing by 5 miles a week every 3 weeks. I will run one of the Arizona Road Racer Summer Series 5K’s on July 15 to adjust my training paces. I am already having to resist the temptation to add something to the training plan or try something new. But the plan is to follow the plan to the end.
theironpalm 