Half Marathon Training Starts

Although my Disney Dopey race is about 6 months away, I need to race a half or full marathon before October 3rd in order to make sure I am not put in the last corral, which would mean well over an hour or two delay for race start, which is no fun at all. So, I took the plunge and am signed up for the Rock 'n Roll Philly Half Marathon.

Training
My training plan starts today. I am coming off a full week of consistent exercise and mostly consistent healthier eating. To top things off, I feel GREAT! I was concerned that putting this much stress on my body would cause some issues, but none of them have surfaced. Therefore, I am fairly confident in my 13.1 training plan.

The Plan
I will typically be running 5 days per week. I know in the past I have expressed that you can get away with 3 days a week and have great results. However, I really need to start improving my speed if I ever want to make Boston before I am 40.

I'll typically be doing 2 easy days, 1 speed day, 1 tempo / pace day, and 1 long day. This type of plan is similar to what I used to drop my pace many years ago by over 2 minutes per mile over a 16 week training plan. I don't expect those kind of results here, but I am hoping for at least a 30 second per mile pace improvement in the end.

In addition to the running, I will still be working on 2-3 strength sessions per week, as well as fitting in some swimming and cycling. I don't really expect any gains or intense swimming sessions; although I will be using my swims to help speed up recovery.

Cycling is a different animal. I still need to be riding, but running for now will have to take priority. So the plan is that when I have time AND feel good, I'll go on for rides. However I won't be doing a ride before a run on that same day.

Final Thoughts
Overall I feel really confident with my training plan and I can't wait to continue this momentum of consistency. Good luck to everyone on whatever training or races you have planned.

The Road to Recovery and Changing The Plan

I was recently hospitalized with viral meningitis and "almost" pneumonia (doctors couldn't agree if I did or did not have it). But to make sure I had viral meningitis and not a worse form, like bacterial, I had to get a spinal tap. Sadly, even though the procedure went well, I was a rare case of severe spinal leakage. In short, this put me in the hospital for over a week with debilitating pain and headaches. Finally, I got a blood patch and took almost another week to recover.

During this time I was able to reflect on my 2017 and 2018 fitness plans and goals. Historically, I have not handled injury or sickness well, and it has caused me to fall of the wagon and perform terrible health habits, such as excessive gorging of unhealthy foods I wouldn't usually eat. However, I have been pretty focused this year on not repeating past injuries and other bad habits. Granted I have struggled with lack of time for exercise from the things out of my control, but I at least have made sure I have been eating healthier and have made sure not to gain anymore weight.

So, I didn't let this hurdle trip me up. This did cause me to have to re-evaluate my goals and plans though for this year and next. For example, I want to do my first Ironman next year. I am removing this from my list for now, since selling my house and this recent illness have caused months of setbacks in my training plans. Disney Dopey is set in stone for 2018, as is a century ride for MS later this year. Aside from that though, I have pretty much removed all other races and plans from my schedule.

What is the new focus on? Quite simply, strength and flexibility. Although I had put a good amount of effort into rebuilding my strength, when I got back into running again, I noticed that I was not as fast as I had hoped I would be. From reviewing my runs, I was able to determine that I still was too weak to handle the speed and cadence I wanted. This same issue also bleeds into my cycling, and especially my swimming. Therefore, I need still need to build even more strength and flexibility.

This translates into about 12-14 weeks of building my strength. The general idea is to have 4 strength sessions a week; 2 x Full Body, 1 x Lower, 1 x Upper. In addition to this, I will not be stopping my running endurance progression, which means running 3 times per week as well. The real change here is that initially, swimming is off the list and cycling is going to be mostly optional.

My plan is to do this for hopefully no more than 4 weeks as my body gets re-acclimated to the stress and recovery from strength training. Once that happens, I will be moving towards building my schedule back to doubles in order to get swimming and cycling back into the mix.

For the most part, this puts me at doubles everyday except running intervals for Tuesdays. I won't jump immediately to this schedule, but each week I'll add another activity or two until I get to this schedule. The plan will be to do this until it's time for my Dopey training plan, which starts in September.

As I mentioned already, I won't be doing or planning any other races, except for the MS century ride, a half marathon so I can have a qualifier time for Dopey to prevent from being in the last corral, and then Dopey to start off 2018. Aside from this, I won't be planning on any other races or goals. I am confident this schedule will allow me to get back into racing and ensure I won't be getting injured and will be remain as healthy as possible. Good luck to everyone and their training and racing goals!