Tracking

Sunday, August 9, 2009

Novice 1 Training Program

Here is the plan as it stands now:

Week Mon Tue Wed Thur Fri Sat Sun Miles
10-Aug Rest 3 3 3 Rest 6 Cross 15
17-Aug Rest 3 3 3 Rest 7 Cross 16
24-Aug Rest 3 4 3 Rest 5 Cross 15
31-Aug Rest 3 4 3 Rest 9 Cross 19
7-Sep Rest 3 5 3 Rest 10 Cross 21
14-Sep Rest 3 5 3 Rest 7 Cross 18
21-Sep Rest 3 6 3 Rest 12 Cross 24
28-Sep Rest 3 6 3 Rest 13 Cross 25
5-Oct Rest 3 7 4 Rest 10 Cross 24
12-Oct Rest 3 7 4 Rest 15 Cross 29
19-Oct Rest 4 8 4 Rest 16 Cross 32
26-Oct Rest 4 8 5 Rest 12 Cross 29
2-Nov Rest 4 9 5 Rest 18 Cross 36
9-Nov Rest 5 9 5 Rest 14 Cross 33
16-Nov Rest 5 10 5 Rest 20 Cross 40
23-Nov Rest 5 8 4 Rest 12 Cross 29
30-Nov Rest 4 6 3 Rest 8 Cross 21
7-Dec Rest 3 4 2 Rest Rest Race 9

As you can see, my rest days are Monday and Friday which works out well. I will probably do most of my long runs on Sunday, due to football games being on Saturday. I also have decided to substitute cross-training for 10-20% of the weekly mileage. I figured this would allow me to lessen the impact on my hip and hopefully keep me healthy.

So there it is for you guys. My goals, my plan, and my concerns. I hope you will hold me accountable by asking about my training. I hope you will follow along with me on this journey. I also hope that you can make it to Dallas if you don't have anything better to do that weekend. The more people I see along the course, the better.

As for this past week, here are my running logs from Thursday and today:

Thursday, August 6th : 3.53 miles : 40 minutes : 11:20 pace

Warm-up of 10 minutes. Ran 2.5 miles in 24:30 (6.0 to 6.2 mph pace). Cool down of 5 minutes.

Sunday, August 9th : 7.25 miles : 1 hr 20 min : 11:02 pace

Warm-up of 10 minutes. Ran 6 miles at 10 min/mi pace. Cool down of 10 minutes.

Happy Sunday night everyone. Have a great week!

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