Training Plan for 2012

Today is the last day of my holiday so it was good to be able to go for a longer run at lunchtime. The weather has been so much better over the last couple of days and today was really mild with just a little wind and rain.

I wanted to run for an hour or so and my main aim was to run without breathing too hard. So whenever I felt I was breathing too heavily I eased off until it was comfortable. I ended up running the 8.26miles at 7.36 pace which I was happy with.

When I tried to upload the run to my computer it wouldn't work!! I tried rubbing the contacts with a rubber as suggested to no avail. It's less than 3 months since I got this reconditioned one so hopefully Garmin will replace it. I'm on the phone now trying to contact them.

I've been looking at my training plan for 2012 as I build up to the Fling in April and the Lakeland 100 in July. In previous years I have set out every single session but I've decided this year to do things slightly differently.

My long runs on both routes are the key sessions which I have written in and are fixed. I was interested to read Andy C's comment on my previous post. I always respect and lsiten to what Andy writes as he makes a lot of sense.

Andy wrote,
'Interesting review John. I know that I don't do enough faster outings, something that I'm trying to address, but I wonder if you go to the other end of the spectrum with lots of fast training and very few longer runs? Your log shows a 20+ mile training run less than once a month on average, is this enough? Just a thought. All the best for a great 2012.'

Andy may well have a point but my pattern of only doing one long run a month has worked in the past but with training for the Lakeland this year I have planned in 2 long runs a month for a few months so we'll see how that helps.

So my key long runs are as follows ....



This means I'll have done 8 runs of over 30 miles before the Lakeland 100. There is also one occassion when I'll run two weekends on the trot which will be new but I'm hoping that will be helpful.

I'm planning to do all these sessions with the kit I'll need to run with on the Lakeland 100. For this race you need to carry more gear than the whw so I want to get used to doing that.

As I'm running twice a month for a few months I'm going to decide nearer the time what do on my longer runs in between these sessions.

I will definitely be having an easier week the week after these sessions so it mabe be that I alternate between a hard week/easy week. We'll see.

My weekly plan is going to be roughly ...

Monday: Fartlek session with Kilbarchan
As always I'm still deciding whether I should be doing any speed work but basically I enjoy these sessions and feel they do improve my basic fitness. So I will be there as many Monday nights as I can up until April but after that I'll see. It may be best after the Fling to just concentrate on longer slower runs in preparation for Lakeland 100.

Wednesday: Tempo session with Kilbarchan
Another enjoyable run with friends which I look forward to. It's so much easier running 10miles at a decent pace with friends than trying to do it on my own. So again I'll be there as many Wednesday nights as I can.

Friday: Hill session
A key factor for me in training for ultra races is to strengthen my quads for the downs as much as the ups so I'm going to be doing as many hill sessions on my Friday run as possible. I have some sessions I've done before but I'm planning to add in some variety and try some different sessions.

Sunday: Long Run
Either locally on the Gleniffer Braes or Kilpatricks or the longer runs as mentioned earlier.

In the past I have also run Tuesday & Thursday as recovery runs but I'm going to cycle to and from work those days as cross training. I know this will mean that my average weekly mileage will be 10-12 miles less than previous years but I'm looking at the bigger picture and feel this is more sustainable for longer.

The emphasis this year is going to be on quality rather than quantity. So each session is going to have a definite aim and hopefully by running less the sessions I do will be at a greater intensity.

There is two other things I'm planning on doing ....

1. Some weights
I've never done weights regularly but when I was running with John McL on Wednesday I mentioned that I'll need to carry a pack for the Lakeland 100 and John suggested doing some upper body excerises to strenghen my core and back.

So I'm going to look into that and if I can fit it in on my Tuesday and Thursday cross training days that would be good. Anyone know of some good exercises that would help me in preparing for carrying a pack in the Lakeland 100?

2. Munros
I think the Lakeland 100 will involve a fair bit of walking up and down fairly steep hills so I'm going to plan in some Munros especially after the Fling.

So there is my basic plan for 2012 ... I'm looking forward to each and every session. I'm so thankful to be healthy enough to run and I'm really looking forward to running on new ground over the Lakes as I prepare for the lakeland 100.