Setting up my training schedule for Cascade Crest and the rest of the year is going okay.
I decided to run based on time and less on distance. This way, improvement can be seen by how far I traveled at the same intensity and time. I had trained this way in the past and it was pretty effective, although a bit odd when you would tackle a route where you're use to running a 4 mile loop in 40 minutes, but find yourself having to go just a wee bit further past the loop's original starting point. I'll also be cross-training as well. I've found that I'm lacking some core strength and need a boost in firing up my metabolism, giving me overall strength (stronger muscles help dealing with the impact that running does to the body), and help burn off some of this excess fat that is weighing me down. So, back on the bike for commutes and going back into CrossFit again (beginner's routine to start).
This is the weekly schedule I've got setup at the moment:
- Cycling commutes totaling about 7 miles of distance each workday, gradually increasing the distance as time goes on (and weather gets better).
- Following the CrossFit Beginner's Routine during my lunchtime at the company gym. (It won't be Rx'ed - Barbell will be replaced by Dumbbells for the Deadlift & Push Press; Running 400m will be replaced with 500m rowing on a Concept-2-Rower.)
For the actual running part...
I've labeled things the Maffetone/Mittleman way for now until I tweak things a bit. Remember MAP (Most Aerobic Pace/Zone 1), MEP (Most Efficient Pace/Zone 2), & SAP (Speedy Aerobic Pace/Zone 3)?
Mondays: Rest or MAP
Thursdays: MEP or SAP
Fridays: MAP (possible Rest if Saturday's a race day)
Saturdays: Rest or MAP (possible Race instead)
Sundays: Long MAP, Long MEP, Combo Run (combining all three zones), or Race (possible Rest or regular MAP if Saturday was a Race instead)
Most runs will be anywhere from 40-90 minutes during the week and the long runs will range from 2-6 hours or even longer depending if it's a race or I need to train for further specificity. For the mileage nuts, this would make my weekly milage anywhere from 35-ish miles to as much as 65-70 miles depending on the situation. I will be also flexible with my training. I'll really focus on listening to my body and deciding on whether I'd genuinely need a rest day or two more based on physical needs and not because I'm just wussing out.
Hope this goes well!