Lots to cover.
First, this series of posts regarding planning is simply awesome and I'm impressed with everyone's input and flattered you all took the time.
Answers to Euro's questions:
- I live in the Rocky Mountain region of the US. I actually live at altitude (4500 to 5000 ft, with access to higher elevations fairly readily).
- As I understand it, trails around here are pretty darn good. The only problem might be easy access and my particular schedule. Lots and lots of hills available, again easy access and scheduling could pose some obstacles, but I'll cross that bridge when I come to it.
- As best I can tell, there is a robust running scene in my area. There is a local chapter of USAT&F that sponsors a distance running series of road races assigning points for places. Checking the results, there are some fast runners in my area, including masters runners who are turning low 15's for road 5k's. Not much to speak of in terms of track or XC opportunities as best I can tell, though.
- There are running clubs, but I haven't done enough research into that to honestly say if any are a particularly good fit for me.
- I wasn't exactly a speedster in my youth, but I did ok. I recall running an open 400 meter in a dual high school track meet in 54. In college, it didn't seem like I had much trouble running a 60 or 62 in an interval work out. I can't recall 200 m times. I'd guess no faster than 26 or so, though.
- I played football (American) in high school and played an awful lot of recreational basketball. I'm quite competitive by nature and I enjoyed(enjoy) all types of sports. Besides running, my other sporting passion is golf.
I definitely want to run local races recreationally and fit them into my overall training program. Perhaps fitting them in as quality sessions in the bigger picture.
After reading the various posts from Euro, Quack and PM, I'm starting to formulate the rough outlines of a plan.
I may have already mentioned I'm running a local half marathon in mid April. I do want to run this as a hard effort. My thought is that I would continue with an enhanced base phase until the April HM and then target for a peak some yet to be decided event in mid to late August, something distance wise between 8 and 12k. From mid April to this peak event in August, I would follow a phased training program much as Euro describes above. Throughout this time period, I would run in other events to test and enhance my fitness along the way.
At the completion of this cycle, I'd take a week or two running easy miles and then I think I'd like to run the Seattle Marathon which is being held on November 27 this year. A couple of reasons for this event; (1) I think the timing is good, coming off peaking in August for a shorter event, it gives me 3 months to add in longer long runs, marathon pace runs, and long tempo's. (2) I have family there and it keeps costs down for me. (3) My one and only half marathon in my youth was run at Seattle and I've got some unfinished business there ;)
Thoughts on this plan?
Meanwhile, Here's my weekly summary:
1/30 - 1 h 45 min run inthe am
1/31 - 65 min in the am
2/1 - Off to treat nagging foot to toe joint injury
2/2 - 30 min am, 30 min pm
2/3 - 65 min am, 30 min pm
2/4 - 65 min am, 33 min pm
2/5 - 65 min am, 33 min pm
Total 10 sessions, 65 miles
Supplemental: M, W, F - Push Ups and Core Work
T, TH, Sa - Squats/Lunges, Weights, Core Work
Notes - This week I switched my longer session to the am. Treadmill not avail for me (wifey), so I'm running an out and back to a local park which I loop when I get there. Mileage for this is 8.35 (give or take few hundreths). The first day I timed myself in just under 65. I haven't timed myself since as I'm trying to resist the urge to race against myself and just run easy.
Weight this morning was 171. Change in schedule and some changes in my diet aren't doing my weight loss efforts any favors, but I AM starting to feel pretty darn fit and it seems as if my energy levels are mostly really good.
Foot injury is feeling better towards the end of this week. My newer shoes are out of the rotation for now. I'll put them back in when the swelling completely goes away. I've continued to ice the foot as a precautionary measure.
Time to turn in and rest up for my long run in the morning. Looking forward to it, actually.