Get Well Plan

So, ladies and gents (I can say that, as I’m pretty sure there’s still 4 readers out there in Internet Land). I’ve worked myself into quite the pickle. Between this, that, and the other, I’ve gotten out of shape, relatively speaking.

Out of shape in the way that I cannot just head out and run and run and run as I could earlier this year. The 2 weeks with the Colombians pretty much sealed that deal, though there’s no way I would have traded that ride for a sub-3 hour marathon.

OK, maybe I’d trade it for a sub-3 hour marathon. I might even trade one of the kids for sub-3, if you catch them on a bad day. Let’s say a sub-4 hour marathon…

Anyway, I’m in the position where, in my line of work, we say that there’s a “Get Well Plan” needed. (The irony being that “Get Well Plan” is usually the precedent to the “Realignment” in which goals are completely dropped. But not here, baby). And here’s my plan:

GOAL: I want to be able to put in 20 mile weeks starting 1 January.
ANALYSIS: If I really, really wanted to suffer, I could likely do that starting tomorrow. But I don’t want to suffer – I want to build solid base and continue my current love affair with running.
PLAN: I dug out my trusty copy of “The Runner’s Training Diary”, and flipped to the 10 mile per week to 20 mile per week buildup program for intermediate runners/beginning competitors. Then, worked backwards for the roughly 8 weeks remaining between now and New Year’s. So, this week is a modest 13 miles, increasing through the end of the year. Think it’s achievable.

GOAL: Another Marathon Next Fall
ANALYSIS: Time heals all wounds, I suppose.
PLAN: NYC, Hartford or Mystic Places. In that order. This time with gusto.

After the New Year, I’m going to hold the 20 mile per week average for between 6 and 10 weeks, depending on which marathon I target. Likely for about 6 weeks, to hit 30 miles/week in time to hold it for about 10 weeks until I start training for Hartford. Then, I’ll follow the NYC Road Runner’s 16 week Marathon Plan building from a 20 mile/week base.

Why switch to a 20 mile per week base for the buildup? Two reasons: First, I want to have energy to devote to speed, and cutting mileage should help me with that. Second, I want to pretty aggressively cross train, and cutting 10 miles/week should free up 2 hours per week to devote to the bike. I’m planning on picking up swimming again in the 6 weeks between the New Year and the buildup to 30 miles/week, and continuing the calestenics I’ve been doing lately.

GOAL: Austin or Oklahoma (OOOOOOOOKlahoma, where the wind comes sweeping ‘cross the plains) City Marathon in early 2008.
ANALYSIS/PLAN: Plenty of time to recover and do an abbreviated marathon buildup. If I handle the first half of 2007 properly, I should be in shape to knock this out.

So, that’s pretty much it. Frankly, I’m psyched. I’ve worked through the mental issues, I’m reasonably fit, only about 3 lbs heavier than I was going into 2006, and think I can make this work with work and family.

4 thoughts on “Get Well Plan

  1. I think a 20 mile/week base with lots of cross-training will leave you in good shape. I would suggest investing at least 2/3 of the distance in a longer run. If you overall in good shape an 8 week buildup before a marathon should get you across the finish line, albeit longer training would get you over the finish line faster.

  2. 20 miles a week? You mean on the bike, right?

    Seriously, what happened to the guy who burnt out on the whole marathon thing? Suddenly, you *like* running. Maybe even love it.

    Even more amazing, you’re using the m-word again. Should I be excited for you, or call your doctor??

    (Here’s hoping it’s the former)

  3. Yooooo can dooooo eeet.

    Good goals.

    Only 3 lbs over? Shoot. Skip dinner and weigh yourself in the morning. You’ll be even.

  4. Make that 5 readers, I’m back!

    Heh, I’m back in a motivated mode as well. I haven’t set weekly goals but might be signing up for a Marathon Clinic that starts in January. It leads to a Marathon in Vancouver on May 6th.

    I’m thinking if someday I wanna do one of those “I” things I just watched just maybe I better get my rear in gear and find a new pr for my marathon…lol.

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