Regime

[I-Did-It (Steve)]

Have been a couch potato for 20 years after being a fairly competitive high-school runner.

Some injuries prevented me from running until I found barefoot running about 8 weeks ago...had a fiasco with blisters that shut me down for a week or so, and have been training fairly well the last 6 weeks before this one...I was able to do a 13.1 mile run on my tenth day after the blisters healed, was on a treadmill in sandals, averaged a 13:31 mm pace.

Two weeks later I did another Half Marathon distance run, outside on a flat course, with sandals, averaged a 12:40 mm pace.

I am 6'2" and weighed 261 pounds when I started, I am down to 246 pounds now...my goal weight is 175 pounds.

Its been mostly loosey goosey whatever feels fun to try that day kinda running so far, but now I will get a bit more organized about it...doing the second 13.1 mile run, and doing a 5.1 mile mountain trail run STG convinced me that I can carefully up the ante now.




Here is an outline of my 'plan'. (Subject to constant revision

Monday:

Recovery 2-3 miles...nice and easy

Tuesday:

Speed Workout...8 x 400 meter repeats with 1 min rest.

Wednesday:

Track Threshold Run

Thursday:

5.1 mile trail run

Friday:

Track run to work on form...3-5 miles easy + 5-10 x 120 meter strides

Saturday:

5.1 mile trail run

Sunday:

10.2 mile mountain trail run, 3200 ft elevation and 3200 ft descent



After a month to 6 weeks the tuesday workout will change to 8 x 800 meter repeats, and the Sunday trail run will bump up to 15.3 miles with 4800 ft of elevation and 4800 ft of descent.

 

[I-Did-It (Steve)]

Week beginning Monday June 9th 2014


Monday: 3 miles easy running

Tuesday: 5 x 400 meters at 1:45 to 2:10 pace...half mile warmup and cool down

Wednesday: Threshold run at track, 5k average pace about 10:30 mm, peaked at 9:12 mm.

Thursday: Ill advised treadmill threshold run, 1.5 degree incline, 9:45 pace for 2.1 miles, half mile warmup, 1 mile outside on concrete cool down....circuit weight training, core training, lunges, one legged squats.

 

[I-Did-It (Steve)]

No more treadmill runs, and barring a soft tissue foot injury, or a race on hot pavement, only STG from now on.

Too much risk of hurting myself when I run without skin to ground.

 

[migangelo]

if you're worried about getting hurt and going for only skin to ground then throw out the plan. run by feel. if it feels good, go. if not, stop.

 

[I-Did-It (Steve)]

if you're worried about getting hurt and going for only skin to ground then throw out the plan. run by feel. if it feels good, go. if not, stop.

Thats the plan

 

[I-Did-It (Steve)]

Thats the plan

I'm not especially worried about getting hurt, just being prudent, there is a middle ground there.


Same Same with the general training schedule. (I've already changed it a few times based on feel)