Back to Basics

back to basics, marathon, surf city marathon, boston marathon, injury, injury free, fundamental change, training, marathon training, improving my running, running improvement, endurance, run faster,

After the (literally) painful result at the Surf City Marathon, even during a whole week of resting (as in no training whatsoever), my mind was quite restless. While part of me anxiously wanted to get back into training by the end of the past week, in terms of choosing a race to run, my thoughts were all over the place. However, I knew I wanted to choose a race that would give me at least a couple of months of time to train (and hopefully it is enough time for my inured left knee to heal, although I do not believe that the pain would persist after the initial inflammation that now has completely subsided). At first, the SLO (San Luis Obispo) Marathon on April 26 and the OC Marathon on May 3 caught my eye.

treadmill, running

The part of me that wanted to start training immediately encouraged me go back to the gym yesterday, and I actually did the usual strength training/core workout routine at length. And I did a treadmill run for a mile, and thankfully it didn’t raise any concerns over my knee at the moment.

However, what was lingering in the back of my mind was that, in order to run faster, I knew I had to do something drastically different. And, it means there’d be more endurance training. And most of all, injury free. Especially, after running up and down the steep hill at the Surf City Marathon, which I believe contributed to the knee injury during the race (you can read more about it here), I decided to look into the hill running training as well.

So, I kept looking for the right race to run in the earlier part of the week (other than the SLO and the OC), but the more I looked at the races available before summer, the clearer it became that I shouldn’t be running any. Instead, I should focus on the basics. The basics that will help me improve my running.

So, back to basics.

Christina Aguilera-Back To Basics [Front]

No. Not that Christina Aguilera’s album, mind you.

While doing some reading regarding running faster, I came across Cool Running. I haven’t explored the website fully yet but its training pages provide useful techniques and programs that a reader who is looking to run faster like myself can utilize and see the results upon, such as Fartlek. Of course, such information also can be found on Competitor or Runner’s World magazines, but it seems that their program is more well structured. In fact, their program is quite long, which was the point that forced me to change my point of view toward training, and I liked the concept so much that I wanted to give it a try.

So, I’ve decided to incorporate that into my regimen as a main framework. And then, adapt some minor techniques from other sources as needed. And here it is.

Week Countdown Week Mon Tue Wed Thur Fri Sat Sun Total Amount
Pre-training 1 2/9-2/15 Rest 4 6 4 6 3 8 31
0
Pre-training 2 2/16-2/22 Rest 4 6 4 6 3 8 31
0
Pre-training 3 2/23-3/1 Rest 4 6 4 6 3 8 31
0
Pre-training 4 3/2-3/8 Rest 4 6 4 6 3 8 31
0
Week 1 3/9-3/15 Rest 4 6 4 6 3 10 33
0
Week 2 3/16-3/22 Rest 5 3 5 6 3 11 33
0
Fartlek (5 miles)
Week 3 3/23-3/29 Rest 0.75 3 6 6 3 12 30.75
0
6 Hills (220 yards = 0.125 miles) at 5K-10K pace, 1-2 minute brek bewteen intervals
Week 4 3/30-4/5 Rest 5 3 6 6 3 6 29
0
Fartlek (5 miles)
Week 5 4/6-4/12 Rest 1.25 4 6 6 3 14 34.25
0
6x 440s 5K pace
Week 6 4/13-4/19 Rest 1.7 4 7 7 4 8 31.7
0
4-5 Long Hills (400-600 yards = 0.3409 miles) at 5K-10K pace
Week 7 4/20-4/26 Rest 3 4 7 7 3 16 40
0
3 x Mile at 5K-10K pace
Week 8 4/27-5/3 Rest 3 5 7 7 4 9 35
0
6 x 880s (=1/2 miles) at 5K-10K pace
Week 9 5/4-5/10 Rest 0.75 4 7 7 4 18 40.75
0
6-7 Hills at 5K-10K pace
Week 10 5/11-5/17 Rest 3 5 8 8 5 10 39
0
6 x 880s (=1/2 miles) at 5K-10K pace
Week 11 5/18-5/24 Rest 1.5 5 8 7 4 20 45.5
0
5-6 Long Hills (1/4 miles long) at 5K-10K pace
Week 12 5/25-5/31 Rest 4 4 8 8 3 12 39
0
4 x Mile at 5K-10K pace
Week 13 6/1-6/7 Rest 2 4 6 6 3 22 43
0
4 x Fast 880s at 5K minus 10 secs
Week 14 6/8-6/14 Rest 1.5 3 8 6 3 12 33.5
0.00
6 x 880s (=1/2 miles) at 5K pace
Week 15 6/15-6/21 Rest 4 3 5 5 3 24 44
0
4 x Mile at 5K-10K pace
Week 16 6/22-6/28 Rest 6 4 8 6 4 12 40
0
Week 17 6/29-7/5 Rest 1.5 3 5 Rest 3 26 38.5
0.00
6 x 880s (=1/2 miles) at 5K pace
Week 18 7/6-7/12 Rest 5 3 6 6 3 12 35
0
Fartlek (5 miles)
Week 19 7/13-7/19 Rest 4 3 5 5 3 10 30
0
Final Week 7/20-7/26 Rest 5 4 5 3 Rest 2 26.2
0
Fartlek (5 miles)
Total 845.15

 

san francisco marathon

And the last day happens to fall on the San Francisco Marathon race day. I haven’t yet decided whether or not I am going to run the race.

santa rosa marathon

At the moment, the Santa Rosa Marathon (August 23) could be the last race that I would be able to run before the Boston Marathon Registration opens. The Boston Marathon Registration usually opens on the second Monday of September since the first Monday of the month is always Labor Day.

boston marathon

 

And the second Monday of the month this year is the 14th. And if it actually opens on the 14th,

ventura marathon

it means I could run the Ventura Marathon (September 13) as my last attempt.

So, for now, these are the marathons that I am looking to run. I’ll probably make up my mind soon.

2015 1,100 mile challenge, new year's resolution progress, 15% achieved, miles, marathon,

Month in review. As of today (I know this update is a bit late), I have run 166 miles. Thanks to the Surf City Marathon training, I have 15% accomplished so far. And if I follow through the program listed above, I’ll rack up another 845 miles even before the month of August comes around. It’ll be about 1,011 miles in total and leave me with only 89 more miles to run to complete this year’s goal that I promised to myself in the beginning of the year.

Of course, when I run at least one of the marathons I mentioned above, the training alone will help me accomplish that easily. Although I have a tentative out of town business trip scheduled early May and a backpacking trip planned toward the end of July (and a possible Mt. Whitney day hike some time before the training ends), I am very looking forward to completing the training and improving my running.

What kind of training regimen do you have in order to run fast? What kind of techniques have you used or are you still using? How much progress have you made by adapting any of them?

Thanks for reading.

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About H Peter Ji Photography

I am a photographer. My photos have been sold on EyeEm, Adobe Stock and ShutterStock and also featured on ViewBug and G+ Landscape Photography Community, and via Death Valley National Park Instagram and Facebook. My work is the natural byproduct of my love for outdoors - backpacking, hiking and camping in nature.

9 responses to “Back to Basics”

  1. jon928 says :

    26 miles for the long run in week 17 seems to me excessive. But each to his own. Good luck.

    Liked by 1 person

    • @ScorpioOnSUP says :

      Haha. I agree. It is a bit excessive. But the reason why I decided to do this is because I just ran 26.2 miles (a week ago, right?). So, I think I can keep this momentum going. Besides, I am not necessarily following this program for a specific race, unless I decide to run the San Francisco Marathon on the last day of the training program. I honestly want to bet more on the Santa Rosa Marathon or the Ventura Marathon (if the later truly can happen before the opening of the Registration, and I think it will). Anyway, the training begins!

      And good luck on your marathon! Hope you get your PR! 😀

      Like

  2. road to the 2015 boston marathon says :

    I am in the same boat. Sometimes it takes a longer more moderate road to get there. I found this interview useful. http://runneracademy.com/ra057-pete-magill-masters-running/

    Liked by 1 person

    • @ScorpioOnSUP says :

      I’ll check it out tonight! Thanks for sharing your thoughts!!! 🙂

      Like

    • @ScorpioOnSUP says :

      I checked it out last night. A great interview! Ha… I guess I am a Masters runner… 😉 It’s very inspiring that Pete Magill resumed running in his late 30s. Very impressive. But he was a stellar athlete to begin with. Oh, well, still he is an amazing runner. I still wish I could run sub 7 min/mi when I turn 50!!! LOL 🙂 I bet you’re doing your best to run faster and faster too. Hope you accomplish your goals! And an awesome result at this year’s Boston Marathon! Let’s see how it goes for me… Will I be able to make it for the next year? I hope so!!! Once again, thanks for sharing the interview!

      Like

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