The Key

The key to booting back up the running machine is to gradually add stress over a large period of time. Do not rush into tempos, long runs and speed workouts too soon. Simply take 30 days or so remind your body what its like to run. For the Month of March I will runjog 4 miles a day. I will not wear a watch. I will look at the trees, and enjoy being outside again. In April I will add a hill workout once a week (using hills simulate a hard track workout without the stress) and a long run starting at 9 miles once a week. My winter fat and sugar diet will soon be coming to a close. My 3 beer a night thing needs to go too. By May, my body will be ready for hard training. Ready to throw down again by the end of June.

2014 Return From The Dead

33 Days until Spring. Goals RAce a bunch of 5ks Grand Rapids Half Marathon October 2014 Either I run outside or I join a gym on March 1st. Core Work starts again Saturday Feb. 15 Easy Running/Conditioning Begins March 1st 3-4 miles a day. No watch. Just start adding stress on ye ole legs again. April 1st First Long run April 15th add Track/Hill/Tempo Runs Ease into Modified Hanson 10k Plan. May Start Hanson Plan 10k First Race Chicago Memorial Day. June add Mileage July Start pushing Mileage 2 double days per week Track repeats get longer 1600s repeat 3200 meter repeats 3200 x 2 1600 x 1 @ 10k or faster. Fun. August Start 16 Plus long runs Add 10 mile Tempo runs September PUsh PUSH PUSH October Sharpen it up Taper Race Rest., Try to squeeze in one more cycle before winter… Race Rest.. Gym Thats the plan so far