Tuesday, December 20, 2011

Ch-ch-ch-changes & 13.1 LA Giveaway Winner

Close to a year ago, I bought this book:

And just in the last couple of months I actually got around to reading the darn thing.  I've been using the same training plan since April of 2009.  It took me from a 4:35 marathoner to a 3:57 marathoner and I think it is time to change it up a little. The last few times I've used the plan, I've added in a little more hill work and some marathon pace miles during long runs.  A few times I ran 22 or 23 miles as my longest long run.  That worked great, but I think I'm ready for some more changes and have been working on my new plan.

The book has three levels of ready-made plans, but I don't think any of them are suitable for me.  So I have to make my own (which is really the whole point of the book).  My main goal is to incorporate more speed work into my schedule and to also increase my overall volume.  I am committing to adding in a fifth running day and am hoping to peak at around 60 miles vs. 50 this time around.  I am trying to be smart about this change as increasing both quantity and quality at the same time is a recipe for disaster.

The last few weeks my chronic right shin has been flaring and I had a knee niggle.  So I had to reevaluate my running each week to keep it honest and real.  I realized a while back it would probably take going through 1 or 2 training cycles to get where I want to be with my training and I am okay with that.  I've had to cut out the fifth day of running the last two weeks to be cautious and I'll be keeping close tabs on what my body is telling me.  The book emphasizes adapting your training plan and runs based on how you are feeling and I think that is really important.

I'm starting the third week of my new training plan and am enjoying the change.  The workouts are new and I'm already feeling like a stronger runner.

The goal is to go from this:

To this:

Naomi alerted to me this image which I adore.
At least in my head, if not reality :)  Next A-race marathon is in mid-March (more on that later).  Let's see how much work I can get done by then.

Now on to the good stuff.  With all the tweets and comments, there were 35 entries for the 13.1 LA giveaway.

And counting from bottom to top of the list I had compiled, the winner was:  @momtomarathon
Send me an email at roadbunner at gmail.com and I'll get the entry code over to you.  Congratulations!!  And thanks to everyone for entering.


Cate said...

I'm excited to see how the new plan goes for you...and I hope the injuries stay away

Courtney said...

I'M FAMOUS!!!!!!!!


would love to talk training plans with you my dear. i'm in the market for a new one (thinking of using hal higdon's intermediate II - just bought his book) but am looking for more speedwork and a 5th running day as well. :)

SF Road Warrior said...

Neat! I'm always curious to hear which running books are actually worth reading. :)

I've been pretty good about my speed work, but I'm absolutely with you about increasing volume. Definitely one of my goals for next year.

naomi said...

I like books by these authors so I'm excited to see how it works out for you!

Rabbits' Guy said...

Good luck on the new plan! I hope you fit in plenty of rest and recovery (you already can go the distance)and use shorter speed work to amp up your pace!

What a marvelous progression from you first race!!!

Rachel said...

Very motivating. I love this time of year. All the excitment about a new race season approaching.