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Running Plan and Thoughts for 2013

Sunday, December 30, 2012



I originally started running in order to burn more calories than I was burning walking. Although this is still one of the reason’s to continue running, I’ve discovered more.

For me, running seems to
1) Strengthen this body and mind.
2) Strengthen many body systems especially – respiratory, skeletal, muscular, and circulatory.
3) Strengthen mental toughness and sharpness.
4) Strengthen emotional well-being.
5) Gives me a sense of freedom and youth.

I also have come to the conclusion that you must coach yourself. All generic training plans can be adapted to your own strengths and weaknesses. Knowing what these are – from IT band issues to ego mania are essential.

With this in mind…. A good running plan promotes
1) Injury free running
2) Capacity for running development

After 2 and ˝ years of consistent running, I’ve adopted the following….

RUN-WALK-RUN:
I am a faster runner with walk breaks than I would be without. Walk breaks lessen fatigue and allow me to recover from both races and long runs very fast. Walk breaks enable me to maintain a consistent pace for 13 miles. I use walk breaks on all runs whether the run lasts 30 minutes or 3 hours.

VOLUME:
Average miles per week and the number of times running each week. In 2012 – 3X per week, almost always Mondays, Wednesdays, and Fridays. This last training cycle I have been averaging 20-22 miles per week. In 2013 I plan on adding a 4th day a week 2-3 times per month.



ENDURANCE TRAINING:
Pace is slow and easy. All slower than HM race pace. Distance varies, but as a half marathoner, long runs are usually anywhere from 10 – 15 miles depending on where I am in the current training cycle. Other easy or recovery runs may be anywhere from 3 – 7 miles.

STAMINA TRAINING:
A variety of runs fall into this category for me. They are 800s (intervals); Steady State Runs; Tempo-Threshold Runs. I am always aware of my goal race pace and structure all runs based on that pace. Interval pace is 30 seconds faster than goal race pace. Steady State Tempo Runs could fall into a range surrounding race pace, but could be a little faster or slower. These, for me, are 60 minutes of the run. I also will do faster tempo runs at about a 10K pace, but not for 60 minutes – closer to 25 right now. I may include 2 of these, for example: 1 easy mile; 2 miles at 10K pace; recovery interval; 2 miles at 10K pace; 1 easy mile.

SPEED and SPRINT TRAINING:
Honestly I do not do this very often, maybe just a couple weeks before the race I am training for. I will do 2-3 workouts with 200s - 400s – at a much faster pace than I am used to. For me, that would be close to a 5K race pace. For others it might be faster. You feel like you are running all out. I am unable to maintain this for very long.

PROGRESSION TRAINING:
I use progression runs for both the endurance and stamina runs. For example: On a long 13 mile run I will run the first 11 miles at a very slow easy pace, but run at race pace for the last 2 miles. Or for a tempo run, I may run an easy 2 miles, 2 miles at HM race pace, and then 2 miles at 10K race pace.

HILL INTERVALS:
I live in a flat Florida world. In the middle of an easy run I will stop at the local clubhouse and use the treadmill for hill repeats. I have a lot of room for improvement here as in every area of running. I currently am setting the incline at 6 and running 3 minutes straight, walking enough to let my heart rate recover and then repeat.



HEART RATE TRAINING:
In the warmer months of Florida’s summer I concentrate more on Heart Rate intervals and training rather than pace. The information and methods I use for this can be found in HEART RATE TRAINING by Roy Benson.



For now this is my plan…

Mondays – alternate every other week:
Long Slow Runs
800s

Wednesdays – alternate every other week
Easy Run or Easy Run with a Magic Mile
Easy Run with Hill Intervals

Friday’s –alternating week to week
Tempo Run close to HM race pace
Tempo Run close to 10K race pace (might be a progression run)
200s or 400s (but not until the race is much closer) at a 3K or 5K pace

Saturday’s – 2-3 times per month
Recovery or Easy Run…

Books I have read that have greatly influenced how I run.

Jeff Galloway's - RUNNING UNTIL YOU ARE 100


Jeff Galloway's - HALF MARATHON, YOU CAN DO IT


Roy Benson's - HEART RATE TRAINING


Brad Hudson's - RUN FASTER, From the 5K to the Marathon - How to be Your Own Best Coach


emoticon LIVE2RUN4LIFE for many of these book suggestions.

Hope to see many of you at the FINISH LINE in 2013!
Happy Running

SB

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  Member Comments About This Blog Post:

DIHEALTHYHAPPY 3/2/2013 8:55AM

    I am amazed by your before and after pictures every time I visit your page. I guess I'm dropping by my fall buddies' pages to put closure on our awesome fall challenge chat and also doing the blog LTGL 5 blog responses. I don't have the time to chat both places and want to support Jet as team motivator. I really enjoyed our chatting so will hook up on the winter challenge chat. I see, LOL, you haven't posted a blog since December. That's better than me. My last blog was a year ago! Have an awesome weekend!

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SYNCHRODAD 1/22/2013 11:07AM

    What a gift of wisdom you have given in this blog. It is worthy of copy and printout in color! Thanks!

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BERRY4 1/14/2013 3:26PM

    Looks like you have really done your homework! And you've gained both in knowledge and ability and application!
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I'm thinking that "older" is both smarter and stronger in your case!
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May 2013 bring many amazing runs your way!
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JUNEPA 1/7/2013 8:05PM

    Very nice overview of so much that is positive about running. You have a very reasonable and doable and powerful fitness enhancing plan.

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DIHEALTHYHAPPY 1/6/2013 11:19AM

    Thanks!

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CORRINECLARK 1/3/2013 7:40PM

    Jean - thanks for sharing your plan! You are going to have a great 2013!

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DELPHYNE 1/1/2013 5:29PM

    Awesome plan! Thanks for mentioning the books that have helped you. I really liked the Galloway HM book. I need to check out the others you mentioned.

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CMERUN29 12/31/2012 11:01AM

    Thanks for posting such an informative blog! I love the part about adapting any generic plan to fit your own personal strengths and weaknesses. Have a great 2013!

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DEEJ4FITNESS 12/31/2012 10:14AM

    Love this, SB!!!! You're such an inspiration and I'm proud to be your friend & to run virtually alongside you! You've done an excellent job putting your plan together based on your "experiment of one". You are so right, we're each a sole project & finding what works for us is part of the joy!! May we enjoy our sport as healthy runners for many years to come!!
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JERIBERI1 12/31/2012 8:12AM

    This is awesome!

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BECKYANNE1 12/31/2012 7:05AM

    Great blog! You do so many things that I have no idea about. Are these things you've learned from the books you've read?

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STRIVER57 12/30/2012 4:45PM

    great blog, and inspiring. thanks for your support and inspiration!

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IONA72 12/30/2012 4:36PM

    Hi SB, you should be proud of your 2012 achievements, great stuff. You have so much knowledge to share and your consistency is inspiring. My running is very random, I think I need to start being a better coach to myself. Good luck with your 2013 goals. emoticon

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RUNNERKDB 12/30/2012 4:18PM

    Great plan! Wishing you success!

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HALFFAST 12/30/2012 11:52AM

    Great plan! Thanks for sharing :)

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LIVE2RUN4LIFE 12/30/2012 11:49AM

    Great blog! A structured training plan is so important. Then add consistency and patience and it's hard to go wrong.
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NATPLUMMER 12/30/2012 10:59AM

    Awesome!!!

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ONMYMEDS 12/30/2012 10:36AM

    It's obvious you take this running stuff seriously.

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Thanks for motivating me to develop a comprehensive plan of my own.

I just purchased a Runners World training journal and will be logging my run information all year.

Have a wonderful 2013 running year.

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ANDY_54 12/30/2012 9:38AM

    Great blog! I'm amazed at how precise and organized your plan is...because I'm *not* but need to be....food for thought as I make my own running goals for next year. Your interval/hills training rocks!! I'll have to check out the Brad Hudson book. Will you do any cross-training on your off days? Love the plan!

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MIRAGE727 12/30/2012 9:21AM

    Awesome training blog, Jean! I'm motivated this year to be more structured in my training. This is perfect motivation for me in my pursuit of becoming an educated and accomplished runner. I'm already in the middle of one personal challenge for 2013, achieving Half Fanatic status. Another challenge in 2013 is to run a race in your area and one in Slenderella61's Lakeland area...preferably with both of you. If we all cross paths in a Tampa Bay area race, that would be the "granola in my yogurt!"
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Shooting for new healthy lifestyle levels in 2013! Thanks for adding to the inspiration!
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KANDOLAKER 12/30/2012 9:01AM

    You've written a super blog! You are so on top of your training and planning. So very impressive, and I know this will give you another great year of running. All the best to you!

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LUV2RUN72 12/30/2012 8:39AM

    You have such a clear and well formulated plan. emoticon I love that you mentioned having to coach yourself. I totally agree.

Have a great New Year of running!

Rachel

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SUNSHINEYOURWAY 12/30/2012 8:07AM

    Thank you for sharing. I will be just getting back to Running and sure miss the FL Flat Trails of Tampa Bay. I moved to NC where it's hill training most of the time.
I like your plan... emoticon emoticon

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SLENDERELLA61 12/30/2012 7:49AM

    Love reading about your methods and training! It makes me think I need to get more organized and focused. How do you measure your pace? Do you have a Garmin or other tech tool? So far I don't.

I just run 3 times a week with a run with my Galloway group on Saturday. The program director and pace group set the long runs depending on what races we are entered in. I haven't tried 800's or tempo runs or anything else fancy. I've read the Running Until Your 100. I have two other Galloway books and one Runner's World book. Maybe I need to re-read them now that I have run a half marathon and check out some of your recommendations.

I also have mixed feelings about walk breaks whereas you are committed to them. I started out running 5Ks without walk breaks and I can still run a 5K faster without the breaks.Usually one of my runs per week is a 5K or around that distance and I go a little faster. I also ran my 10Ks without walk breaks and I'm not sure at the distance whether I'm faster or not. Definitely need walk breaks for the half.

I live in central Florida and we do have some hills, even a pretty good one right on the street where I live. I have done very little hill training, but our local races that run from one lake to another have quite a bit of inclline. My half marathon was very flat so I didn't really train for hills. I bet it would help my fitness, though.

Thanks for such a great blog! You've gotten me thinking.

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RUN4FOOD 12/30/2012 7:43AM

    Sounds like a great plan. Thanks for sharing. I will likely borrow some of your ideas as I continue to set up my running plan for 2013. My main hope for this year is to stay healthy enough to run.

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JOPAPGH 12/30/2012 7:41AM

    What a comprehensive plan. Have a great 2013 with lots of PRs!!


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