Shifting Gears

February 11th, 2009 Posted in Training

90 days of training down.

My 2009 plan is to mix in cross training (cycling, yoga, circuit lifting) with fewer days running (4-5 max/week).  I’ll go through three phases of 12 weeks each: Phase 1 = building a healthy, strong base, Phase 2 = increasing strength and endurance and Phase 3 = maintaining and peaking.

Phase 1 of the training plan is in the books.  My goal was to exit healthy, in no pain and having built a solid base upon which I could build.  Mission accomplished.

The training plan I’ve devised for Western is an amalgamation of advice and input I’ve received from my trusted network of athletic friends.   Sally “Head Heart” Edwards helped convince me to cross train and train “smarter” [i.e. "less is more"].  Dan Fowkes, who taught me almost everything I know about ultra running, reminded me about the importance of a slow, steady build-up and peaking at the right time. Perry Edwards, who introduced me to trail running back in 1991 when he and I did our first Ride & Tie together, counsels a positive attitude and breaking the run into smaller, less onerous goals.  Tim “The Kulk” Kulka, who has shown me how to diversify my training with distance swimming and become more conscience of mechanics and output (heart rate, cadence, Kcal) and Randall “Trail Dog” Levere who patiently has introduced me to cycling - his passion for the sport  so infectious.

Then there’s those that provide motivation.  Marcy, who has been by my side during my entire endurance journey and has done everything possible to support, enable and encourage me to go after those goals that I chase.   My sons Patrick and

Drew who have tolerated this selfish habit on mine and now, as they have become adults, become enthusiastic supporters.  Patrick will be there with me on crew and Drew will join me as a pacer.  Dan’s son Jimmy Fowkes too has provided motivation.  More precisely he’s reminded me to keep it real - put things back into perspective.  Jimmy, 16 years old, has been managing his life around brain cancer for the past several years, which has made him mature beyond his age.  He reminds me to be thankful for each day and try not to be an Eyore as Marcy would say.

The next 90 days (Phase Deux), is designed to improve my strength and endurance.  That means a healthier heart, stronger muscles and balancing it with flexibility.   I’m 30 days into Phase 2 and so far, have begun to pick up the running mileage slightly while doubling my prior lifting and cycling regime.   I’ve also gotten back to yoga and will begin feathering in “proactive massage” - proactive because I want to have muscles worked on before they are screaming bloody murder.

For Western my specific training goals are:

1. Get fit and low, healthy body weight.

2. Don’t get injured before the race.

3. Measure training load and follow a written training plan.

4. Cross train and don’t run more than 4-5 times a week - EVER!

5. Progressively increase training load for a long time and then peak.

6. Stretch, get life in balance.

7. Eat enough calories to run strong.

8. Have a life. Have friends. Be emotionally health.

Onward Part Deux!