26-03-2012, 09:05 PM
Hello again!
Today I have quite heavy soreness but at least I can get to walk somehow after a few minutes warmup hehe, I had a walk for 20' to speed up recovery. Blisters are healing pretty fast and I think that by tomorrow they will be no problem. Despite from this, I don't feel specially tired nor I feel any other kind of possible injury. Fine!
Ok, I have scheduled a possible configuration for my next training cycle. I realized that it's too important for me to run at least 2 of the 3 races that are going to take place soon, so I set up everything according to these dates. I aim specially for the one on 28 April since I think that I'm not in time to end a cycle for the one on 22 April (6 days before).
To accomplish this I had to shorten the off-period and build-up cycle to one week each. I know it may not be a good idea but if I'm not going to skip these two races then I think that it may be the best approach.
If I followed the plan rigorously I'd have run a 5K hard effort the day before the first race so I made a small change and put the day-off just the day before the race and placed the sharpening session 2 days before the race. Of course this is my idea as an amateur runner, so any advice will be much appreciated
I'd like to post a screenshot of my Google Calendar but since I can't, this is the ugly-text-based schedule
M 26 March - Active recovery, some walking
T 27 March - Active recovery, some walking
W 28 March - Swimming or cycling, very light
T 29 March - Running, very easy 20'
F 30 March - Running, easy 30'
S 31 March - Walking (I'll be travelling this weekend)
S 01 April - Walking (same as saturday)
M 02 April - 40' easy
T 03 April - 50' easy
W 04 April - Rest
T 05 April - 60' easy
F 06 April - 75' mostly easy (with 15min 65% effort)
S 07 April - Rest
S 08 April - 4K time trial <- end of 'flash' build-up phase
M 09 April - 40' easy run
T 10 April - 75' easy distance <- start of 10K plan
W 11 April - 30' easy run
T 12 April - 5x2000 R90
F 13 April - Rest
S 14 April - 30' easy
S 15 April - Long run 1h30'
M 16 April - 10K easy
T 17 April - 6x1000 R60"
W 18 April - 40' easy
T 19 April - 1h easy or 15K
F 20 April - 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace
S 21 April - Rest
S 22 April - Cursa Bombers 10Km (Race)
M 23 April - 30' easy
T 24 April - 10x400 R60
W 25 April - 10K easy
T 26 April - 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace
F 27 April - Rest
S 28 April - 10 Km Nocturns L'Hospitalet (Race)
... and repeat 2 more times the 3 cycle week
Today I have quite heavy soreness but at least I can get to walk somehow after a few minutes warmup hehe, I had a walk for 20' to speed up recovery. Blisters are healing pretty fast and I think that by tomorrow they will be no problem. Despite from this, I don't feel specially tired nor I feel any other kind of possible injury. Fine!
Ok, I have scheduled a possible configuration for my next training cycle. I realized that it's too important for me to run at least 2 of the 3 races that are going to take place soon, so I set up everything according to these dates. I aim specially for the one on 28 April since I think that I'm not in time to end a cycle for the one on 22 April (6 days before).
To accomplish this I had to shorten the off-period and build-up cycle to one week each. I know it may not be a good idea but if I'm not going to skip these two races then I think that it may be the best approach.
If I followed the plan rigorously I'd have run a 5K hard effort the day before the first race so I made a small change and put the day-off just the day before the race and placed the sharpening session 2 days before the race. Of course this is my idea as an amateur runner, so any advice will be much appreciated
I'd like to post a screenshot of my Google Calendar but since I can't, this is the ugly-text-based schedule
M 26 March - Active recovery, some walking
T 27 March - Active recovery, some walking
W 28 March - Swimming or cycling, very light
T 29 March - Running, very easy 20'
F 30 March - Running, easy 30'
S 31 March - Walking (I'll be travelling this weekend)
S 01 April - Walking (same as saturday)
M 02 April - 40' easy
T 03 April - 50' easy
W 04 April - Rest
T 05 April - 60' easy
F 06 April - 75' mostly easy (with 15min 65% effort)
S 07 April - Rest
S 08 April - 4K time trial <- end of 'flash' build-up phase
M 09 April - 40' easy run
T 10 April - 75' easy distance <- start of 10K plan
W 11 April - 30' easy run
T 12 April - 5x2000 R90
F 13 April - Rest
S 14 April - 30' easy
S 15 April - Long run 1h30'
M 16 April - 10K easy
T 17 April - 6x1000 R60"
W 18 April - 40' easy
T 19 April - 1h easy or 15K
F 20 April - 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace
S 21 April - Rest
S 22 April - Cursa Bombers 10Km (Race)
M 23 April - 30' easy
T 24 April - 10x400 R60
W 25 April - 10K easy
T 26 April - 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace
F 27 April - Rest
S 28 April - 10 Km Nocturns L'Hospitalet (Race)
... and repeat 2 more times the 3 cycle week
