Last year wasn’t exactly a stellar one for me in terms of running. The first half was fine, with a normal training session heading into the BMO Vancouver Marathon. The race didn’t go as I had hoped, and so heading into the summer, I dialed back the mileage and took it easy.
Later in the year I did start to get back into the swing of things with Eastbound Run Crew (EBRC) runs on Monday evenings and Downtown Yonge Running Room (DYRR) Sunday runs. I ran 77km in December which is a far cry from what I used to do in the average month.
The break was nice, but it’s time to start getting back to a regular running lifestyle again.
Hair of the Dog
That started today with the Hair of the Dog race. It’s a 9km run from Balmy Beach Club down to the entrance to Tommy Thompson Park and then back. I ran well this morning and did a 44:38 for the 9km with about a 45 second negative split. A shot of schnapps at the 4.5km turnaround likely helped.
2019 Training Plan
Heading into 2019, I’ve set an 1,800km goal for the year. That means 150km a month which is quite doable for me, assuming I get back to my old habits of running four or five times a week. My plan is this:
- Sunday: run with the DYRR (or EBRC) for about 15-20km to start, and eventually more. I’ll run the marathon training plan until it gets to the 29km and 32km runs which I’ll likely cut short at 23-26km depending on how things play out.
- Monday: run 8km with the EBRC weekly.
- Tuesday: rest day.
- Wednesday: run a steady 6-8km on my own around the neighbourhood or on the treadmill.
- Thursday: run a steady 8-10km on my own around the neighbourhood or on the treadmill.
- Friday: rest day.
- Saturday: run an easy 5km (or take a rest day).
That’s approaching the marathon training plan I’ve done over the last few years, but I don’t intend to run one this spring. Instead, the focus will be on the 30km Around the Bay Road Race and maybe a half marathon in May.
That plan allows for some long runs in Hilton Head in March, but not the really heavy distances I’ve had to do when training for the marathon. I can fit a couple of 20km runs in and still be ready to go 30km on March 31st.
We’ll see how things go from there. By the end of May I should have a 30km and a half marathon done and a good base in place to continue training over the summer and into the fall for a faster half marathon and maybe a run at my personal best.