Jim

Base Training Plan #2

Running

Since we started this “ultramarathon idea”, I’ve learned a lot and experienced even more, so my training plan changed. And changed again.

Without a race, or race date, I’ve decided to concentrate on a base plan that should give me all the preparation that I need to jump into a race training plan once I have a race on the calendar.

Since I was evacuated back in March, I was using the Garmin Coach app (half marathon) to plan my runs. But a recent non-running knee injury has had me take a break. I want to continue my running, but really should be working on a lot of other skills like core strength, mobility and flexibility, and something new I’ve been thinking about is movement.

So, I’ve had to take some time off and then I’ll start to build up again. I’ve used some of my original training plan (for when I was in Nepal), but added some “cadence” and “pace” runs into the mix. And we’ll see how it goes with all the non-running training too.

Base Training Plan

I’ve based a lot of this new plan on what I’ve read and researched. Here are a few of the key points in the plan:

  • This is a 3 weeks on/ 1 week off schedule to give the body plenty of time to recover.
  • There are only 4 run days, leaving 3 days to rest the legs while I work on my core and other things.
  • Weekly mileage only increases by 5% (instead of the often talked about 10%) to give my body plenty of time to adapt, improve and to reduce the chance of injury.
  • My goal mileage of 45km is based on research that says that is where I’ll get the most bang for my buck (until I start training for the ultramarathon).
  • Long runs longer than 2-hours, I’ll adopt a 5:00 run/1:00 walk strategy to lessen the impact on my body while still giving me time “on my feet.”
  • I have no “time” or “pace” goals, just the distance.
  • Hill sprints are pretty short, but the incline I’m running is pretty steep.

Exercise

When I started running ten years ago, I mostly just ran. And that continued. I tried doing other workouts like P90X, TRX, Insanity, and Freeletics, but they just didn’t go with me. I always wanted to be outside instead of inside.

But now that I’m older (and supposedly wiser), I can see the need for building not only my strength, but agility and balance too.

Bodyweight Workouts

I’ve been a big fan of bodyweight workouts for a long time. And there are almost too many on YouTube to choose. But I do have a few favorites these days:

Movement

Because running is mostly done in a single plane, it doesn’t challenge the body (and joints) much in the other planes which could lead to imbalances and even injury. Maybe that’s why I had some knee issues recently. To offset this, I’ve been looking trying some ‘movement’ exercise.

Life everything else, there are too many people doing “movement exercise” on YouTube but one I’ve kind of connected with is called “Movement Parallels Life” by Kellen Milad.

Stretching & Meditation

Stretching

I have been doing a stretching routine for many, many years, even before I started running. And as I get older, I think it’s even more important because when you’re tight, it messes with everything, especially balance and coordination. So, to me it’s important no matter what I’m doing. And these days it is always something I do in the morning and in the evening if I remember to squeeze it in.

Meditation

Life can be stressful. Running and other physical activity can help with that, but sometimes, you need something ‘mental’ to really take the edge off. And for me, that’s meditation. Not some ‘religious’ experience – just a good ol’ just sit down and ‘shut up’ kind of meditation.

I sit crosslegged, say a short motivation and then I just count my breaths to 10. That’s it. But it’s a lot harder than it sounds, trust me. I use an app call Insight Timer if you want to try it.

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