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Saturday, July 2, 2011

200 miles in 20 days

It's Day 2 of my plan to run 200 miles in 20 days as part of my training for New York Marathon in November. My objective is to do this challenging for me mileage and stay injury free.


Why do you want to do it?
To make a progress from being able to run 13.1 miles at 6:27 min today to 26.2 miles at 6:20 min in November I need to increase mileage of my training before my trip to Europe on July 21. After coming back home from my vacation I will decrease mileage and focus solely on speed work.

Date
Training Type
2.5 weeks: July 1 – July 20
Foundation – to improve aerobic fitness
2.5 weeks: July 21 – August 10
Vacation in Europe – to enjoy time-off
9 weeks: August 11 – October 9
Sharpening –to  improve speed
3 weeks: October 10 – October 30
Tapering – to get ready for a race
1 week: Race on November 6
New York Marathon – to run at 6:20 min/mile pace


How can you do it?
Well, I will apply several rules that should keep me safe:

Rule 1: Increase mileage or speed, but not both at the same time. Yes, I learned that lesson the hard way. This time I'm increasing the mileage only. Speed training will be done after my return from Europe.

Rule 2:  Run every other day. A day of running will be followed by a day off or cross training to speed up muscle recovery process. In case or scheduling conflict, the afternoon run will be done the next day in the morning.

Rule 3: Do "doubles". Daily mileage will be broken up into two running sessions, one in the morning and one in the evening. So called “double “ allows runners to safely increase mileage by following this formula: Let’s say you plan to run 10 miles on a given day. Instead of one running session, you could run 70% in the morning and 50% in the afternoon. So you would run 7 miles in the morning and 5 miles in the afternoon, giving you 12 miles instead of planned 10 miles.  In my case, daily 20-mile runs will be broken up into 12 miles in the morning and 8 miles in the afternoon.

Rule 4: Run and walk. Take a break every 30 minutes and walk for one minute. This short break allows the muscle to rest and will delay muscle fatigue that can lead to injury.

Rule 5: Warm-up. Run the first 10 minutes very slowly to warm-up. After 10 to 15 minutes, our body knows that we’re serious about the exercise and would switch from burning glycogen (in short supply) to burning fat (plenty :-) thus reducing the feeling of tiredness and lack of energy after the run.

Rule 6: Mix Fast and Easy pace. My morning run will be at Fast Pace followed by an afternoon run at Easy Pace (see definitions below the table).

Rule 7: Stretch. Stretch for at least 15 minutes after each run.

Training Plan

By following these rules, my training schedule can be compiled and looks like this:

July
Day
AM
PM
Total Miles
1.        
Friday
10@EZ
OFF
10
2.        
Saturday
10@FT
OFF
10
3.        
Sunday
10@EZ (Alma RR)
10@FT
20
4.        
Monday
OFF
OFF
0
5.        
Tuesday
12@FT
8@EZ (Trails)
20
6.        
Wednesday
OFF
XT
0
7.        
Thursday
12@FT
OFF (Appt)
12
8.        
Friday
8@EZ
OFF
8
9.        
Saturday
XT
OFF
0
10.    
Sunday
10@EZ (Alma RR)
10@FT
20
11.    
Monday
OFF
OFF
0
12.    
Tuesday
12@FT
8@EZ
20
13.    
Wednesday
OFF
XT
0
14.    
Thursday
12@FT
8@EZ
20
15.    
Friday
OFF
5@EZ
5
16.    
Saturday
XT
5@FT
5
17.    
Sunday
10@EZ (Alma RR)
10@FT
20
18.    
Monday
OFF
OFF
0
19.    
Tuesday
12@FT
8@EZ
20
20.    
Wednesday
10@FT
OFF
10


TRAVEL
Total Miles
200

Legend
MP – Marathon Pace, 6:20 min/mile (3:35 min/km)
EZ – Easy Pace is a MP + 2 minutes, 8:20 min/ mile (4:33 min/km)
FT – Fast Pace is MP + 1 minute, 7:20 min/mile (5:10 min/km)
XT – Cross Training
10 @ FT means:  10 miles at 7:20 min/mile pace
15 @ EZ means:  15 miles at 8:20 min/mile pace

Conclusion

By following these rules I hope to to safely increase my mileage and stay injury free. Maybe you can try "doubles" as well as part of your training?

You may check my progress by viewing my training log which I will be updating daily http://www.runnerspb.com/p/training-logs.html  (click on Jacek)


Run Strong!
RPB
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