back to basics...

the world masters kind of brought my season to a close and while it didn't go as planned (came down with chicken pox midway through) i decided to end the speed phase of my training and get back to re-building my base endurance. this time of year i usually just play around with my training but after some thought i have decided that in order to take my athletic ability to the next level i need to start my preparation a little earlier this time around.

my goals going into next year are all centred on the ultra-distance with maybe a quick marathon or two thrown in and a couple of epic journey runs to please the adventurer within.

my base building recipe:

endurance

• build mileage over the next few weeks to around 160-200+ km per week
• maintain mileage for the next 12 weeks
• include double runs on at least 4 days per week
• run 2 medium long runs and a run of 4-5 hours each week
• maintain a hill/short repeat session, one longer interval session (6-10 minutes) and some threshold work on the trails each week
• include a monthly mountain or trail race

flexibility & strength

• perform at least 3 yoga sessions each week
• start doing 2 strength sessions each week focusing on building leg and core strength
• add in some cross-training and start riding my bike to help build leg strength and hill climbing ability

nutrition

• continue to focus on optimal recovery nutrition (waiting for a recent book purchase to help)
• focus on ensuring that i hydrate sufficiently during the upcoming summer months

barefoot

• start running in my vibram fivefingers on my recovery runs

i'm starting out with a good fitness base and after a week off from running due to sickness my body is feeling ready to get back into it.

think i'll start with a 3 hour trail run before work in the morning...