Training Plan Update – Final 9 Weeks

It’s the beginning of November and I just completed week 9 of 18 in my training plan. I am half-way there (que Bon Jovi).  In week 8, I completed back-to-back runs of 10 and 20 miles.  The 20 miler was not pretty, but I completed it bringing the total mileage for week 8 to 40 miles.  Week 9 was a recovery week with a total of 22 miles.

Back in the first few weeks of my plan, I shifted my schedule one week earlier starting in week 2 to sync up with the Badgerland Striders Buildup program. I have remained one week ahead through week 9.  After a difficult 20-miler in week 8, I am allowing myself two recovery weeks (22 miles total each week).  This will shift me back to the original plan I created in August.  I do feel beat up and generally fatigued.  I need to let my body heal before I begin the final stretch.

To recap my evolving Dopey Training Plan, in March I created my Long-Range Plan, back when I struggled to cover 20 miles a week.  The purpose of that plan was to get me ready to start the real Dopey Training buildup in early September. In August I created my Short-Range Dopey Training Plan,  where I mapped out a week-by-week strategy based on the Galloway and Higdon Dopey Challenge Training Plans.  Now I’m updating that plan for the Final Stretch.

For reference, Jeff Galloway’s Dopey Challenge plan can be found here.

And Hal Higdon’s Dopey Challenge plan can be found here.

Below is the update to my plan for the Final Stretch, showing the actual mileage completed for weeks 0-9 (in grey), and the plan for the remaining 9 weeks.


I am feeling beat up and concerned that I need more rest in between long mileage weeks.  I should probably follow more Galloway and less Higdon.  As I move into the final stretch, I might choose to do that and cut back my mileage on recovery weeks.

Comments

Post a Comment

Popular posts from this blog

The End of The Long Road to Dopey

Image
It’s now almost two months after the 2024 runDisney Marathon Weekend.  And I am still amazed that my Dopey Journey has come to a end, and a successful one at that.  It’s been 4 years since I first planted the Dopey Challenge seed in my brain.  Since then we have had a pandemic that nearly shut the world down, I suffered a bout of COVID that has perhaps done permanent damage to my heart resulting in episodes of irregular heartbeat,  I retired from my lifelong career, and I suffered a hip injury that took over 6 months to recover from. In February 2020, I imagined that I could and would run an 8:30 pace for the 5K, a 9:00 pace for the 10K, a 9:30 pace for the half-marathon, and a 10:00 pace for the marathon.  I even did a test run on a treadmill where I ran a 5K and 10K back-to-back at my target paces with a short rest in between.  By the time I got to the starting line in Walt Disney World, I had added 2:30 per mile to each of my target paces.  And what I ran was even slower than that b
Read more

Dopey Training Week 17 of 18

Week 17.  The final week of training before runDisney Marathon Week.  Week 17 was the second week of taper with total of only 15 miles on the plan.  This week was more about letting the lingering aches and pains heal, getting those last strength training sessions in, and staying healthy.  Oh, and deciding what running gear to take to Florida and figuring out how to pack it all up. Here is how my actual mileage compared to the plan for the week starting December 25: Week 17 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest 4 Rest 3 Rest 8 Rest 15 Actual Rest 4.2 Strength 3.2 Strength 8.1 Rest 15.5 As has been typical for me over the years, the last taper week felt sluggish and achy.  The 4 miles on Tuesday was much harder than it should have been.  But I think that is just the effect of cutting back weekly mileage from 45 to 15 miles, along with working out the lingering fatigue and soreness. Experience had taught me not to panic, I will be rested and ready to go on January 4.   I ran faste
Read more