Posts Tagged ‘basketball’

Survival.

Change of Plans…Again

Sometimes plans go out the window. And when you want to keep a thing going, you just do it. Prior to Week 7, I was working with a high(er)-mileage, lower intensity plan designed to build endurance. Generally speaking, the time commitment was about 9-10 hours a week. I’ve since changed the plan – a familiar occurrence over the past 3 years – and benefitted greatly.

After starting work in Hawaii, I decided that I didn’t want to put 9-10 hours into running. For a while, in fact, I was walking back and forth to work, which took about an hour and a half every day. The walks didn’t mesh well with running. For a couple weeks, I didn’t run at all, just trying to get my bearing in a new state, and work out the more important details (food, apartment, money). In all, for 3 weeks, I didn’t run. I played basketball a couple of nights a week though, and that may have been enough to save me from falling out of shape altogether.

 

Details

Around Week 10, the first of the month or so, I decided to start running again. I tried at first to start over with the low heart rate runs that I was doing before, but my pace had dropped from around 8:30 to 10:00. Enough of that. On Saturday of Week 10, I sped up. A lot. All runs would be at 83-88% heart rate or what Greg McMillan refers to as the steady state pace. I still run mornings and nights, but either 3 or 2 miles depending on the day. I included a weekly speed session on Wednesday mornings of either 3-mile tempo, 3×1600 or 6x800m length. On Saturdays, I planned to do a long run of 10-12 miles depending on the week.

Basically, I switched to the same plan that netted me a 17:44 5k in 2011, except that I’m running a lot more frequently upwards to 48 miles instead of 21. I’m not lifting weights now, though I’ve committed to pushups, sit-ups and squats after (mostly) every run. And the long runs are a little bit longer 10-12 miles instead of 9. I still take every fourth week off from any speedwork and shorten the long run.

 

So Far…So Good

Results have been nice since the switch. I dropped 10 pounds initially, through running, basketball and so silly dietary habits, but have since put back on about 5 of those pounds. My morning heart rate has been the most pleasant surprise, moving from 54 bpm at the start of Week 10 to 43 bpm, in the middle of this week. The pace for the 3-mile runs at 83-88% heart rate also moved down from 8:30 to 6:49.

All said, not a bad go in the last 3 weeks. Really trying to build off the lessons from previous running plans. Last summer, I consistently ran fast 3 miles runs in the morning, but did not include any long runs for endurance, run frequently enough to keep my weight down for speed, oh, and didn’t include any speedwork at race pace or below. I’ve tried to correct those mistakes now to become more complete runner. So far so good, with a month to go in the training regimen.

The weather is predictably nice for running, that is, I can always run. But the temps are consistently around 80 degrees with a similar figure for percent humidity. I have to remember when I’m comparing my progress to previous years, that I’ve never consistently pushed this hard in this sort of heat and humidity. Just hoping to keep the train going. Speaking of which, I’ll probably switch to daily updates again as well. Blogging helps keep me motivated.

 

Last Week:

Sun: 2 miles (morning) / 2 miles (night)

Mon: 3/2

Tue: 2/basketball

Wed: 3/2

Thu: 2/basketball (double-header)

Fri: 3/2

Sat: 9

 

Tracking Goals:

I’d be happy in August if the following occurred:

  1. Hit 70 miles in a week in late July-August. [Alright. Not going to happen. Looking for 48 miles in the middle of August but faster than originally planned].
  2. Avoid injury, particularly of the foot and knee variety. [Still good, though I am battling a cold this week.]
  3. Drop weight. [Down 5 pounds when I originally set this goal. Been as low as 10 pounds down. Really need to decide what to do here. Felt pretty weak when I dropped lower.]
  4. Increase pace on easy runs, gradually. [Yeah. The pace has improved…because I’m running at 83-88% and not 75% heart rate. That said, I still want to improve. So…that means faster than 6:50 pace on three-milers and faster than 7:30 on the weekend long runs.]
  5. Run increasingly faster in three 5K races. [Alright. I give up. There will only be one race. August 16.  For all the marbles. Now to pick it and stick with it.]

 

Stay motivated!

Out.

 

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