Some new things to work into the training

Working anything new into a training routine can be tricky. Working too many in can be outright dangerous for endurance events like marathons. I have a few things starting up over the next week, some a little riskier than others. I feel comfortable working them in because I think I’ve built a good base and been very careful up to now to get the kinks out of my body. Yesterday I had my massage with Lisa and apart from a minor twinge in my right hamstring my upper legs and lower legs are better than they have in over two years.

So what’s changing:

Crazy Times at Work
Yes this needs to be factored in as well. July is going to be an extremely busy time at work. NI holds it’s annual user conference, NI Week, every year in August. My team is holding some meetings with lead users for features and products we’re developing and also has demo’s for the keynote that previews future products and features. Let’s just say it’ll be a crazy few weeks. Based on how things at work are going I may need to adjust all of the things below as well as my mileage goals. I think Steve refers to this overall balance as “global load”.

Steady State and Tempo Runs
Starting next week we move into the next phase of training with more steady state and tempo runs. Till now we’ve been running Easy and building our base. The added strain from increased speed can be pretty significant. I’ll likely ease into the paces and do it by feel. In theory I should be able to plug in my goal into some calculators and see what I “should” be running at these paces but that doesn’t seem wise. Let’s say I feel like I’m looking for a 2:55 marathon, that would make my tempo or half marathon pace a 6:20 min/mile pace. I’ve been running 7:40 average paces and even one run during the week getting close to 6:20 paces is going to be tough, both from turnover and stress on the muscles in the body. I may be there cardio wise but I’m not sure about if physically my legs and body are ready. I’ll see how I feel on the first run on Thursday and pay close attention to any soreness, making sure I control my paces more based on my physical conditioning and not necessarily on “if I can hold the paces”.

Strides
We were doing Strides during our runs on Tuesdays but now with Tuesdays being our medium long runs Steve wants us to get strides in two other days. I think I’ll try for Sunday and Wednesday and see how that goes.

New Strength Training Routine
After working for two months focusing on alignment and balance issues with my body I’ll now be working on some strength work. No crazy weights but one of the weekly workouts will push my body quite a bit. I’ve been doing my heavier gym work on Sundays and Wednesdays till now. Wednesdays may become iffy given Thursday is when we’ll have the faster steady state/tempo pace work so the positioning of my gym work may need to change. I’ll also error initially on the lighter side of the weights and lower number of sets and build up to the normal amount over 3 weeks. There’s no point straining something by going crazy the first week.

Nutrition Plan
New nutrition plan that I need to work in over the next two weeks. This shouldn’t really add any risk of injury, it’s more of a time management challenge. Overall I think being better about planning my meals out will be useful given the increased stress at work. This should help me get each week planned out up front and be able to have the right food ready on days with long work hours and time a the gym. I’ll be trying to cook a little more and in general reduce sugar and fat … but I do need to eat more during a couple of meals than I have been … who doesn’t like to have that problem!?!?

Drills
This is the one I’m most uncertain about. I have been meaning to work in some of the drills I used to do into my easier and shorter runs on Mondays but haven’t so far. They do help with my range of motion and running form so I’m hoping to get them in once a week, maybe Mondays since Sunday and Wednesday will be strides. There are videos of the different drills on the Rogue Running  youtube page or you can view them below.

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