Tuesday, December 27, 2011

New Goals, New Races and ChiRunning in Las Vegas for 2012!

I finished my last blog entry with the completion of the Rock ‘N River 50 mile race on October 15, 2011. After enjoying some time basking in my accomplishment, and recovering from the effort, I signed up for the Way Too Cool 50K that will be March 10 in Cool, California, AND I got pulled in the lottery!  So looks like I'm doing it!
Suddenly, I realized that I would have to train during the coldest time of the year when my trails are covered in snow, the days are short and snow skiing is much more the priority! 

Check out the snow cover! If it wasn't for man made snowmaking we wouldn't be skiing at all!  My husband Dave on the far left with our friends Mark and his daughter, Elizabeth.

My training buddy Ron assured me that my new goal would keep me running fit for the winter and that this would be a good thing.  Oh, and he did NOT get pulled in the lottery.  He says he’ll run with me anyway.

So, I detailed a training plan and calendared it.  It seems to be even more rigorous than the one I made for myself when I was training for the 50 miler.  It officially starts the week of January 9, but I’m gearing up for it by bringing my weekly mileage back up to 35 to 40 miles per week before then.  I feel very fit and even though skiing is miserable right now, possibly the driest December on record, I’m enjoying my “rest days” on the hill doing laps on the blue runs with the manmade snow.

Oh and also, I just expanded my ChiRunning business to include the Las Vegas market thanks to Mark Wallis, a veteran ChiRunning Instructor, who has been developing the market for several years. He now has a different life direction he's pursuing and graciously gave me first dibs on Las Vegas! I'll be traveling to Vegas in January and again in April! Very excited to do this work in the town that never sleeps!

Here’s my training schedule:

  • All long runs are at an easy pace of no faster than 10 min/mile with average pace of 11:30 to 12:30 on hilly terrain.
  • Mondays are rest days.
  • Saturdays and Sundays are ski days with short runs either before or after with Ron and/or Dave.
  • Long runs will happen midweek, hopefully in the desert where there’s dry dirt
  • Twice per week – BOSU ball work for core stability.
  • Every other day – basic strength: sit-ups, pushups.
Week of January 9one long run of 10 miles (already doing this easily with a 30 mile week) 35 to 40 mile week.

Week of January 16 - Back to back long runs: 12 to 15 miles followed by 8 miles at easy pace on hilly terrain. 35 to 40 mile week.

Week of January 2320 mile run easy pace. 40 to 45 mile week.

Week of January 30 - Back to back: 18 to 20 miles and follow with 12 to 15 miles.  40 to 45 mile week. One short tempo run of 3 to 4 miles.

Week of February 6Long run of 12 miles. 40 to 45 mile week.  One short tempo run of 4 to 5 miles.

Week of February 13Long run of 26 to 30 miles. 45 to 50 mile week.  One short tempo run of 4 to 5 miles.

Week of February 20 – 45 to 50 mile week.  Long run no more than 12 to 15 miles.  One tempo run of 4 to 5 miles.

Week of February 27 – begin taper.

Week of March 5 – continue taper with longest run of 6 to 9 miles.

March 10 – Race day

I'd love to have your comments about your goals for 2012, the races you want to do and your training.  Feedback about my training plan is definitely welcome, too!

May your 2012 be filled with joyful, healthy running, and huge personal success!