So I'm presented with some unique training challenges. While I'm unconcerned with my time result at either event I'm cycling a distance I've never done before surrounded by a couple of thousand other riders when I'm usually a solo cyclist. I'm also needing to balance run training with cycle training while building endurance that will translate to both sports. My mileage for the past year of running has been very low and while I can feel my body returning to form since my troubles with plantar fasciitis, distance running is somewhat intimidating to me at the moment. I'll admit I'm dreading the 30+km training runs.
Normally what I do is take a training plan from a coach, book, website or one I create myself and dogmatically follow it. In the past I've trained when I probably should have taken time off, I've peaked too early in my plan, I've arrived at the starting line injured or not at all. This summer I'm determined to have a different experience.
Here is my very rough training week. Training begins July 15th and runs through the Gran Fondo (September 9th) and Victoria Marathon (October 8th).
- Monday: Long Cycling Day - group ride with cycling club with additional mileage to build cycling endurance.
- Tuesday: Road run speed work or hills + Upper body workout in gym
- Wednesday: Short easy run + Yoga
- Thursday: Track workout + Lower body workout in gym
- Friday: Rest day
- Saturday: Long Run
- Sunday: Easy Trail run
I'm looking forward to training again, especially without expectation of a time result. Assuming everything goes well, my hope is to train seriously for the local road running series starting this winter. I'd love to PB my 5k and10k race times before I get much older. In theory at least.
My body feels great right now, I have no foot pain, I haven't been sore as I've returned to regular running and I've been enjoying cross training on the bike. Starting this weekend I'll approach my diet in a bit more of a strict fashion as is normal when I train. Look for a post on that soon. Normally I lose about 10lbs when I marathon train and I expect this will be no different. It's a little too gaunt for me I think, but I consider it a consequence of the mileage. The goal is to avoid losing muscle and ensure I'm fuelling my recovery from workouts. In the meantime you can see my workout plan above is pretty loose. I haven't made a calendar of exactly what each day looks like, I haven't prescribed weekly mileage, and I have no time goals. This is also only a 12 week plan and I've always done a 16 week training plan. It will involve two rest periods mid plan, one during a short trip to visit family in Alberta early August and one away from running on the weekend I do the Gran Fondo. (I'll drop the Monday cycling after the bike race to add a rest day). Here's hoping this approach works and I'm all smiles on race day!