I finally finalized my training plan for the Prefontaine 10K after much deliberation, "plan shopping" and unpaid research.
Several online sites (www.coolrunning.com, www.runningtimes.com, etc...) offered some 12 week plans, but most didn't appeal to me for one reason or another. I even put in a week from Hudson's level 3 10K sample, but eventually came to the conclusion that I wouldn't have any confidence in it - too many modifications (lots of hill work to scrap- I have a bad history there). Another strike against it- I still need to buy the book. (BIG Thanks to the friend who emailed me the copies of his plan! You are awesome!!- I DO plan to get the book- soon).
Since i have been training with Daniels' paces, and reading the book Daniels' Running Formula, I thought it might be good to try to complete SOME semblance of a Daniels' plan.
His stuff is demanding, but allows the runner to create an individualized plan based around Quality workouts and the formula presented in his book. I am HIGHLY un-scientific, so this was almost more than my pea-size brain could handle. (Maybe that's why I have steered away from Daniels for so long).
Does this scare anyone besides me??
I did my best to write a plan and follow his 5-15K workouts. Counting backwards from race day, I started at week 15 of 24.
Daniels' plan has 3 quality days most weeks, not including the long run. The most I have been doing (to date) is two speed days/week. I realize this kind of jump could cause injury, so I fully plan to play it by ear and eliminate the third Q day if it seems necessary.
I am a little nervous posting my plan on my blog. This is the second time I have posted a plan; the last time I ended up injured. so ...um Trusting all will go better this time! Here are the first 6 weeks:
*PLAN SUBJECT TO CHANGE* :D(some workouts have already been moved from this version!)
So far, so good here... The roughest days recently involved some poor planning. Increased mileage and a late late 9 mile run, followed by a 15 miler, 6 hours later (the following morning). Yep. Learned my lesson! (Maybe).
While I was on the aforementioned 15 miler, I had the pleasure of listening to an interview with Jeff Galloway on Marathontalk (free podcast).
Some marathoners like to bash Galloway (because of his run/walk training method), but I have total respect for the former Olympian. In his interview he mentioned a few things I thought were noteworthy:
- He has ran without injury for 32 years.
- He advocates a strategy of taking regular walk breaks, starting early in a race.
- The fastest marathoner he know of who benefited from using the Galloway method was a 2:33 marathoner who improved to 2:28.
- He no longer does any speed work, or advise his run/walkers to, since it can cause injury. (again- I respect his decision- though I don't follow it!).
- Galloway does not stretch or advocate stretching for the same reason he doesn't advocate speed work.
- He said he has seen the barefoot running movement come in 5 different times in his life, about every 10 years. Generally, the trend is to barefoot- until a bunch of people get injured, see a sports doc, and then the injury is blamed on barefooting. Then the new trend becomes NO- barefooting. (again- just a bit from the interview...not my personal experience or opinion).
- Galloway also mentioned that you can take 1-21 seconds off a 10K time by barefooting, but most of us don't race or train on the correct surface for it.
- He said that he is SO focused on enjoying every moment of running that speed is no longer a part of his thinking while running. He has totally deprogrammed all thought related to speed while running.
(From his website recently, * in miles/ minutes)
That concludes my fascinating 10K training presentation.
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“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”