Wild Goose Chase Training Plan
|September 13, 2012||Posted by Katy under Biking, Upcoming races|
I briefly explained in Sunday’s post that I am taking another break from running. I am desperate for the leg pain (that has plagued me for a year) to go away and make running enjoyable again. In order for this to happen, I think the best course of action is to take a hiatus from running for the time being.
For now, the plan is to take a month off which I am already a week in to. I am still planning on doing the WDW Half-Marathon in January, but I am unsure at this time if I will be able to go for a specific time goal. It depends on if I will need to take more than a month off or not and how quickly (and safely) I can rebuild my mileage. Only time will tell, but I do have a backup half-marathon penciled in on my calendar just in case.
I will state that I refuse to say that I am injured! It makes it sound much more serious than it really is. Also, I don’t like the word injury. It sounds so…negative…and sad.
Instead, I am telling others that “I am taking an extended break from running to heal up some aches and pains so I can dive back into running feeling my best, when the time comes.” It’s a bit lengthy, but it makes me sleep better at night.
During this time, I have two decisions. I can choose to panic about the inevitable facts that A) my running fitness will go downhill, B) I may gain weight, and C) that it will be difficult to start running again once I officially clear myself. Or I can just suck it up and deal with the hand I have been dealt.
In the past, I have chosen the first option, but having been there before, I know that it will do me no good. Instead, I am just going to put my best foot forward and try to focus on another goal so that my lower legs can heal up and feel better.
The point I am trying to make in this lengthy rant is that, I am not going to allow myself to panic and stress out (ok, maybe just a little bit, but I’m human). However, I have to remind myself that this is a smart decision. I can’t remember the last time I was able to run and NOT have pain afterwards.
So, in the meantime, I have decided that I want to attempt to check off another goal on my 2012 list! I think that it will be a great distraction and motivate me until I can run again.
For the next five (or four and a half, since I am late to post this) weeks, I will be training for my first Metric Century- the Wild Goose Chase in Cambridge, MD!
The event takes place on October 13-14th (with the metric century on Sunday) and is specifically for women. Normally I am not a fan of all women races/ events (I’m crazy competitive and like to go up against the men!) but this event looks really fun. While I won’t be able to go to any of the events on Saturday, the ride itself on Sunday takes place around the Blackwater National Wildlife Refuge which should be nice, especially in October. But the best part of the event has to be that they are advertising it as a pretty flat course- music to my Florida girl ears!
Southern Maryland (specifically where I am currently living) is very hilly and I am still building up my endurance for these hills. I will get there, but I don’t feel that I would be ready for a hilly metric century in five weeks. Call it the easy way out if you must!
In addition to the metric century (which is actually 66.5 miles, a bit longer than a metric), there will also be 16.2, 22.2, and 42.8 mile rides too.
In terms of my training plan, I am working off the base I had built up during triathlon training this summer:
My plan is to ride three days a week with another three days of cross training and one day of complete rest. Until October 5th, my cross-training will be entirely swimming and strength training. I will do a test run on or after October 5th to determine how my legs are feeling. If they are feeling 100%, then I will gradually add back in running. If not, I will continue swimming (and may throw a chair against a wall…kidding…sort of).
As for the bike rides, each ride will serve a specific purpose. On Tuesday’s I will do a speed ride where I will do 5-8 short bursts (60-120 seconds) of fast cycling during the duration of the ride. On Thursday’s, I will do a steady state ride where after a brief warm-up, I will do 2-4 sessions (15-25 minutes) of moderate intensity cycling. The pace is not as fast as the speed ride bursts, but faster than my usual pace. Finally on the weekend, I will do my long ride which is more based on mileage, not time.
My main goal is to increase my time in the saddle and try to increase my pace a little bit. I would LOVE to be able to do the metric century with an average pace in the 16′s (I tend to ride in the mid 15′s except for during triathlon where I ride in the low 16′s) so that is my goal.
I may every once in awhile add in a spin class instead of swimming just to change things up and depending on my internship/ work schedule.
Of course, this is just a plan and it is not set in stone. Life happens and schedules have to change, so I will adapt when needed. There is also the small possibility that I may be unable to actually do this event, due to a potential scheduling conflict. I should know more next week so if that is the case, then I have another race the following weekend that I can do (even though it is further away).
So there is the training plan. My goal is to work hard, take myself out of my comfort zone, distract myself from my running hiatus, and most importantly have fun.
What are you currently training for? Have you ever done a metric century or century? Feel free to pass along some advice in the comments!