This winter I had a training plan of "no plan" and I am following it quite well. I decided to put consistent effort into an (almost) daily workout to strengthen the core muscles, then fit some quality runs around that.
I really had no idea what I would end up doing for weekly mileage but had thought of getting a long run in each weekend, getting in some long snowshoe treks and topping about 25-30 miles a week. I hoped I could progress into a few 2-4 hour runs by the end of March while still fitting in some speed runs to strengthen my attempt to PR the Irish Rover 5K.
Wait a minute.....that whole thing sounds dangerously similar to a training plan....doesn't it? Well my "no plan" plan really was a plan after all but luckily (or unluckily) depending on how you look at it, I didn't seem to be able to follow the plan and I ended up with the results of a no plan.
As I reflect back on the last three months, I realize I didn't get many long runs in, my two longest runs were two hours max, I didn't work on speed or even run the Rover 5K, there was very little chance to snowshoe because of lack of snow, I averaged 20-25 miles a week and I didn't race once, I didn't manage to lose any weight and actually gained a few pounds.
On the plus side, I had absolutely no injuries, I have what feels like a more solid base going into the spring this year, even though I gained a few pounds, I have actually trimmed up and most of what I gained is apparently muscle, my core feels strong and on the few short long runs I had, I felt less fatigue and much stronger, I am looking forward to the spring running and expect a good year.
I did my first real speed run of the spring on Saturday and it was pathetic. Well let me rephrase that, (the pace was slow compared to what I have accomplished in the past), but it actually felt pretty good to be pushing the speed a bit, I didn't slow down on the fairly large hill of this route and I worked in two fairly strong kicks. Now that we have set the clocks ahead, I hope to get in at least one speed run a week after work.
Sunday, I didn't run at all. Actually I didn't do much of anything other than laze around. You know it felt good to give the body a break and not feel guilty. This will end up being a step back week and I have no regrets at this point.
Tues-Thurs. Abs/weights each day
Friday: Hill run on the treadmill 10% grade 3.02 mi, 39:06(12:57 pace) then .5 cooldown
Saturday:Tempo run 4.4 miles
2.95 run 24:28 (8:26pace)
8:16...159-165(7:30kick) continued running
1.45 run 12:16 (8:45pace)
Sunday: Watched the rain fall