MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

Posted: 2015-10-16 in focus, moving your body, performance, podcast, running, the compound effect, tracking
Tags: , ,

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

Planning for Success

In podcast episode #59 we talked about staying motivated when you aren’t seeing results. To truly BELIEVE and stay MOTIVATED, I suggested drilling into the details of what you’re trying to accomplish. Perhaps you have goals to run more or eat less or do something better or be less annoying. Whatever you think you want to do, you’d better get organized and DEFINE your target. Clear definition of your goal will allow you to set your trajectory appropriately. Without further adieus here is my Half Marathon Emergency Plan.

Identify the goal
What: Half Marathon (run 13.1 miles in a day)
When: No later than 11.29.2015
How Fast: 1:50 (110 minutes)

Placing emphasis on exactly WHAT I want to do, WHEN I want to do and to WHAT LEVEL allows me to make a plan. The plan will be the stepping stones across the river of uncertainty that lies between my CURRENT SELF and my GOAL. Without knowing the appropriate steps to take, I start at the goal distance and work backwards. Knowing that I will peak with 13.1 miles on my “race day” I set up a reasonable number of steps based upon the amount of weeks I have to get the preparation work done.

Make a plan
Maximize my run distance at 14 miles the weekend prior (11.22.2015).
Add in tempo and speed runs during the week (must attain speed of 8 minute mile for shorter runs)
Base runs at minimum of 5k (3.1 miles)

** I typically would peak my long run distance  two weeks prior, but am going to stay with the increase, increase, fall back pattern as this plan is actually to achieve an interim goal en route to something greater that I disclose in the near future. **


 

Write it down
When it came time to put this in writing, I started with the structure of things I wanted to accomplish my goal. I know I want increasing long runs. That is not enough to achieve the time goal as 9 minute miles, like I can barely maintain currently, will not get me down to 1:50. That is why I chose that time goal – to force the issue of improving speed.

Look at the layout of each week in the table below. Each week focuses effort around the goal of the long run on Sunday.

Saturday: The day BEFORE the long run will be walking or something easy along with stretching / core work. Making a good habit of this will relax the mind the night before the race.

Monday: The day AFTER the long run will be leg recovery and strength-building. It will be a day to exercise the other leg muscles and then finish with slow building intervals with an overall distance of 3.1 miles.

Tuesday: Speed and or agility. Suicides, very short intervals, dynamic movements that are separate from movements used in a longer run.

Wednesday: Middle length run, about half of the max distance for this training goal. Resistance training is also on the menu for Wednesday.

Thursday: Tempo run. Try to maintain goal race pace or slightly quicker each week. Feeling uncomfortable and learning to train while uncomfortable will ease performance on race day.

Friday: Recovery run and third of my three resistance training days for the week. The resistance training for Friday and Wednesday will not include legs.

EACH DAY, some light stretching, core work or meditation to stay in tune with how your body is feeling is recommended.

That’s it. Adapt and adjust this to your goals. As always consult with your doctor regarding any physical fitness activity and listen to your body. Get good rest and put healthy foods with vitamins and nutrients in your body instead of simply avoiding bad things. It is easier to improve your diet by adding in good things.

Good luck. Let me know how you do.

Mark

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.19.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.26.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.02.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.09.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.16.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.23.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

strength

Walk and stretch

Core

Run Long

Easy pace

Core

 

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 3 2 7 5 4 2 10
10.19.2015 3 2 7 5 4 2 11
10.26.2015 3 2 7 5 4 2 12
11.02.2015 3 2 7 5 4 2 11
11.09.2015 3 2 7 5 4 2 13
11.16.2015 3 2 7 5 4 2 14
11.23.2015 3 2 7 5 4 2 13.1

 

 

 

Visualize your future self at that goal and describe it
Adequate nightly sleep
Green smoothie each morning
Cardio training 4-6 days per week
Core training part of regular schedule
Daily stretching or meditation and relaxation breathing
Describe the same qualities of yourself at your current state
No regular core training
Lack of cardio conditioning
Joint stability for endurance training unknown
Whole foods minimized in diet, many processed foods being consumed.

Make a plan to connect your current self to your future self at the targeted goal
Add in 5 minutes of core exercises and some stretching each night and/or morning
Run at least every 36 hours
Make a quick smoothie first thing each morning
Sleep by 10:15 every other night
Stretch dynamically prior to runs. Cool down with Tater walk.

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

 

Freestlye 30 (BenJamin Banger) / CC BY 4.0

Comments are closed.