Monday, December 12, 2011

A plan for the winter

After I realized that Celtic Solstice wasn't in the cards I decided I needed a new goal for the winter.  Obviously my #1 goal for next year is the Wisconsin Ironman - but I've found that it's very easy to focus on one goal for too long.  I need something different to keep my attention until at least March.  After a long search of several online sources I found the Sombrero Beach Run on Marathon Key in Florida the first weekend in March.  The Sombrero Beach Run has a 10k and 5k - most people run both.

Over the next 12 weeks I'll be using a Jack Daniels 5k-15k training plan.  I have two main goals - 1) to get my mileage up and see how my leg holds up.  I haven't run over 50 miles per week in over a year. 2) to increase the intensity.  I'm going to run at least two hard runs per week - either 5k pace repeats, mile pace repeats, or tempo (10 mile - half marathon) pace.

Here is my plan for this week.

Monday: 6 miles easy
Tuesday: 9 miles 4X200 R pace - 2X400 - 1X800 - 2X400 - 4X200 rest the same as interval + weights
Wednesday: 4 miles easy
Thursday morning: 30 min swim
Thursday afternon: 10 miles 3X2 miles tempo 2 min rest
Friday: 4 miles easy
Saturday: 9 miles 6X1200m @ 5k pace with 400m rest
Sunday: 14 miles easy
Total: 56 miles


alyssa said...

You should add some pool time and TITS (Time In The Saddle) to that plan! I know you don't want to focus 100% on Wisconsin until after that, but having a base in those 2 things will help substantially.

Ben said...

Alyssa - giving out advice like you made Kona or something! Actually you are right - I am going to hit the pool at least once a week - and do some kind of cycling. Does spin class count?