The perfect run plan (for me)

It has been a great couple of months running… with no purpose to run.  I have no races planned, no “reason” to run.  I have, however, run more miles in the past two months then anytime in the past 18 months. 

My run plan has changed. I used to have a plan I posted on this blog each week.  That stopped after I crashed and burned post marathon.  Now my plan is simple and consistent. It works for me, so here it is (if you care đŸ™‚ ). 

Monday: 8 mile hill run. This is about building my strength and helping my back and hip. I credit this weekly run with the reason I have been able to run so much the past 2 months. Also, Monday is the beginning of my running week and it is motivational to have an 8 mile run and a hill run out of the way first thing.

Tuesday through Thursday all depends on my run cycle. I run 2 long weeks and 1 short week and then repeat.  On my long weeks I try to get in 2 – 3 eight mile runs a week with shorter runs in between. On short mileage weeks I generally stay at 4 miles a day for the rest of the week until my long run on Saturday. 

Friday: I try to keep Friday short. Usually about 4 miles. The main reason is Saturday morning is my long run and my run Friday is late afternoon. I can still “feel” my Friday run on Saturday morning, so I try to take it easy. 

Saturday: Long run: At the moment, on my long weeks I run 13 miles on Saturday morning and short run weeks are 10 mile Saturday’s. This has been huge for me as running a 13 mile run each week has never happened for me in the past three years. It puts my 8 mile runs in perspective and really helps finish the week off on a good note. 

Sunday: This is to be a day of rest and letting my body heal for the hill run I’ll do on Monday. However, Sunday is the only day RS and I can ride trails at the state park, so generally we will do that for an hour or so Sunday morning. 

So that is my run plan. At the moment, I run 45 – 50 miles on long weeks and 30 – 35 miles on short weeks. 

Really I do have a goal. My hope is that I’ll finally developed a base to run more miles and keep injury free.  So far so good.  I’ve slowed my pace down about a minute a mile and increased my mileage by about 1/3 over the winter. I REALLY want to run another marathon this year, and though I’d love to BQ, I am not obsessing about that right now.  One day I may make it to Boston (maybe), but if I don’t have good form and a strong base, it will stay a dream and never become a reality. 

Sorry for the longer then usual post, but I’m sitting in an airplane on a trip to visit my mom. I haven’t seen her or my brothers since the day after my Marathon 18 months ago, so I am really looking forward to it. 

Be safe. Run your own plan. Get help from others, but know that running isn’t done in a cookie cutter fashion.  Fine your spot, run your plan and you will succeed. 

Tom  

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