Wednesday, November 6, 2013

Getting Back in the Swing of Things

Oh, running lately. Even though I've raced three times since Lakefront Marathon, I'm still getting back into the swing of things. I've run hardly any miles (for me) these past few weeks and it's felt good to take a break. 

But, that break is now over. So, less of this . . . 



And a whole lot more of this . . . 


A few people have asked me about my plans for the rest of the year. It's pretty straightforward: 

  • Build back to a modest base of 40 mpw
  • PR at the 5k distance

I'm not too worried about getting back to 40 mpw. Running this amount does not require any doubles and I can even keep my longest runs to 10-14 miles - which is perfect for 5k training. It's important to build to this weekly mileage because it's key to setting myself up to build to 50 mpw during the first few months of next year and then to 60 mpw over the summer months. 

Shorter days mean miles will be logged with a headlamp. Gotta stay safe!

As for that 5k PR - I will do everything in my power to make it happen. I have three chances: The Elf Run (Nov. 24), the Talmer Turkey Trot (Nov. 28) and Run Into the New Year (Dec. 31). I may sneak another 5k race in that line up, depending on how my legs feel and how ready I feel to race.

Here's how this week's training will go down:

Monday: Rest Day (traveling)
Tuesday: 6 7 miles @easy pace w/strides + 1 hour strength training workout
Wednesday: 2 sets of (1600, 800, 400) + w/u & c/d + 1 hour strength training workout
Thursday: 6 miles @easy pace
Friday: Rest Day
Saturday: 10 miles @easy pace
Sunday: Rest Day/Cross training

Total: 28-30 miles + 2 hours strength training

It will be so nice when I start seeing fewer rest days in the mix :) 

With that being said, let's start the Q&A portion of this post. That is, me asking the questions and you telling me your answers ;)
  1. How do you get back into a routine after a big race?
  2. What are your training goals for the reminder of the year?
  3. How are you staying safe during dark morning and evening runs?
  4. If you're not into running (or even if you are a runner!), what do you love most about fall?

Fall is my favorite season and I love it all - apples from the orchard, homemade chili, hot coffee drinks, warm sweaters, scarves, colorful leaves, crisp temps for hiking, etc. etc. etc!

- ST

4 comments:

  1. because i'm so new to running i don't really "train" per se for races. i would like to start doing speed work and such but i really don't even know how to encorporate that into my running. i don't even like to call my running "training" because i just... run.

    can't wait to hear how you do on the upcoming 5Ks!

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    1. Nothing wrong with just running :) If you would like to add speedwork, reading up on training plans and different types of workouts is a good way to start!

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  2. I'm with you! I love fall for the apples, chili, hot coffee and colorful leaves. I also love those last warm days when it's cool enough to wear warmer clothing but not cold. I'm so impressed with your mileage goals!

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    Replies
    1. Yes, cool enough for a sweater and scarf and maybe a blazer but not so cold as to require a coat. Perfect :)

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