2018 Training Strategy and Weekly Training Recap
Last week, I took a look back at my results from 2017 and posted my goal times for 2018. This week, I'm going to give a brief outline of my overall training strategy for 2018.
When I plan my training for the year, I generally break it down into blocks ranging from 2 to 4 months in duration. Each block has a different focus, and the training is structured to work towards the main goal at the end of the block. From November through January, I typically schedule my running off-season. During that time, I only run 3-4 times a week, with greatly reduced mileage. This allows for some recovery time from the grind of running, both mentally and physically. It also gives me time to do some strength training, which I enjoy and which I also feel benefits me as I progress through the harder training blocks as the year goes on.
My first race the last couple of years has been the Boston Pizza Flat Out 5k in early April. I have run it twice, and I was admittedly not in good running form either time. This year, I plan to complete an 8-10 week training block leading into this race, with a specific focus for the 5k distance. My goal time for 5k this year is 19:00, with a plan to run that at the Paradise Five and Dime in September. If I can get under 20:00 for the BP Flat Out I will be quite happy, and I feel that will set me up well for a strong year.
After that race, I plan to dial back for a week or two, and then I will move in to my second training block of the year in preparation for the Tely 10. This block will start to see my long runs lengthen out, and I plan to incorporate some tempo sections in the midst of my long runs as well. I did this last year during my marathon training, and while it didn't work out there, I still feel it is a solid training strategy. I dropped my Tely PB by 7.5 minutes last year, so I'm going to have to work extremely hard during this block to take off the extra 4 minutes I'm aiming for this year.
Last year, I took 10 days off after the Tely due to vacation. While I may not take quite as long off this year, I will definitely take a break of at least 3-5 days. From there, I will enter my final training block of the year, focused on the Cape to Cabot. This block won't differ greatly from the Tely training block; the one major change will be the addition of a hill run every week. I work downtown and do most of my runs over lunch time, so Signal Hill is the perfect route for this! Once the Cape to Cabot is complete, it's back to the off-season for another year.
That covers the basic strategy for this year. I will make a post at the beginning of each block to detail the exact training schedule I plan to follow for that block, and also to describe the types of runs in more detail for those who are less familiar with this type of training.
Weekly Summary (January 1-7)
Mon. (Evening): 20 minute Yoga - Hip flexors and Quads
Tue. (Lunch): Strength workout - Chest/Back/Arms
4 km [treadmill] @ 7.2-7.8 mph, 20:01, 5:00/km pace
(Evening): 10 minute Yoga - Sciatica
Wed. (Lunch): 8 km [treadmill] @ 7.2-8.0 mph, 38:48, 4:51/km pace
(Evening): 20 minute Yoga - Deep Hip stretch
Thu. (Evening): 20 minute Yoga - Sciatica
Fri. (Lunch): Strength workout - Shoulders/Core
(Evening): 30 minute Yoga - Yin Relaxation
Sat. (Afternoon): 10 km [treadmill] @ 7.2-7.8 mph, 49:17, 4:56/km pace
Sun. (Evening): 20 minute Yoga - Low Back deep stretch
Total: 22 km
For a running blog, that's obviously not a whole lot of running. Tuesday was supposed to be a 6 km, but after doing a strength workout just before and it being my first run in 10 days, I was lucky to make it to 4 km. :)
My treadmill runs this time of year are "easy" runs. I try to start at a speed that is comfortable, and I use my music to randomize the run. I'll increase by 0.2 mph each song until the speed feels somewhat strenuous, then I'll switch back and forth between the top two speeds with each new song. Helps pass the time a little faster.
My strength workouts are fairly basic. I aim to get 2-3 exercises in per muscle group. The goal is not to add size; it's simply to maintain strength and muscle mass, and to keep my body strong overall in preparation for the running season.
I have also recently added yoga to my training program, at the urging of one of my clubmates from PRC. Friday night was the end of a 12 day stretching program that started on Christmas Day. I am definitely someone who should be doing yoga, as my muscles are quite stiff. Plus it comes with the added benefit of helping me sleep when I do it before bed! I am really enjoying it thus far, and there is actually a new 21 day challenge starting tomorrow that I am planning to do as well. Time will tell if this helps with my running or not. :)
That is it for this weeks entry. Feel free to ask questions or provide feedback in the comments, and I'll be back next week with a post on my REALLY long term running goal!
When I plan my training for the year, I generally break it down into blocks ranging from 2 to 4 months in duration. Each block has a different focus, and the training is structured to work towards the main goal at the end of the block. From November through January, I typically schedule my running off-season. During that time, I only run 3-4 times a week, with greatly reduced mileage. This allows for some recovery time from the grind of running, both mentally and physically. It also gives me time to do some strength training, which I enjoy and which I also feel benefits me as I progress through the harder training blocks as the year goes on.
My first race the last couple of years has been the Boston Pizza Flat Out 5k in early April. I have run it twice, and I was admittedly not in good running form either time. This year, I plan to complete an 8-10 week training block leading into this race, with a specific focus for the 5k distance. My goal time for 5k this year is 19:00, with a plan to run that at the Paradise Five and Dime in September. If I can get under 20:00 for the BP Flat Out I will be quite happy, and I feel that will set me up well for a strong year.
After that race, I plan to dial back for a week or two, and then I will move in to my second training block of the year in preparation for the Tely 10. This block will start to see my long runs lengthen out, and I plan to incorporate some tempo sections in the midst of my long runs as well. I did this last year during my marathon training, and while it didn't work out there, I still feel it is a solid training strategy. I dropped my Tely PB by 7.5 minutes last year, so I'm going to have to work extremely hard during this block to take off the extra 4 minutes I'm aiming for this year.
Last year, I took 10 days off after the Tely due to vacation. While I may not take quite as long off this year, I will definitely take a break of at least 3-5 days. From there, I will enter my final training block of the year, focused on the Cape to Cabot. This block won't differ greatly from the Tely training block; the one major change will be the addition of a hill run every week. I work downtown and do most of my runs over lunch time, so Signal Hill is the perfect route for this! Once the Cape to Cabot is complete, it's back to the off-season for another year.
That covers the basic strategy for this year. I will make a post at the beginning of each block to detail the exact training schedule I plan to follow for that block, and also to describe the types of runs in more detail for those who are less familiar with this type of training.
Weekly Summary (January 1-7)
Mon. (Evening): 20 minute Yoga - Hip flexors and Quads
Tue. (Lunch): Strength workout - Chest/Back/Arms
4 km [treadmill] @ 7.2-7.8 mph, 20:01, 5:00/km pace
(Evening): 10 minute Yoga - Sciatica
Wed. (Lunch): 8 km [treadmill] @ 7.2-8.0 mph, 38:48, 4:51/km pace
(Evening): 20 minute Yoga - Deep Hip stretch
Thu. (Evening): 20 minute Yoga - Sciatica
Fri. (Lunch): Strength workout - Shoulders/Core
(Evening): 30 minute Yoga - Yin Relaxation
Sat. (Afternoon): 10 km [treadmill] @ 7.2-7.8 mph, 49:17, 4:56/km pace
Sun. (Evening): 20 minute Yoga - Low Back deep stretch
Total: 22 km
For a running blog, that's obviously not a whole lot of running. Tuesday was supposed to be a 6 km, but after doing a strength workout just before and it being my first run in 10 days, I was lucky to make it to 4 km. :)
My treadmill runs this time of year are "easy" runs. I try to start at a speed that is comfortable, and I use my music to randomize the run. I'll increase by 0.2 mph each song until the speed feels somewhat strenuous, then I'll switch back and forth between the top two speeds with each new song. Helps pass the time a little faster.
My strength workouts are fairly basic. I aim to get 2-3 exercises in per muscle group. The goal is not to add size; it's simply to maintain strength and muscle mass, and to keep my body strong overall in preparation for the running season.
I have also recently added yoga to my training program, at the urging of one of my clubmates from PRC. Friday night was the end of a 12 day stretching program that started on Christmas Day. I am definitely someone who should be doing yoga, as my muscles are quite stiff. Plus it comes with the added benefit of helping me sleep when I do it before bed! I am really enjoying it thus far, and there is actually a new 21 day challenge starting tomorrow that I am planning to do as well. Time will tell if this helps with my running or not. :)
That is it for this weeks entry. Feel free to ask questions or provide feedback in the comments, and I'll be back next week with a post on my REALLY long term running goal!
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