January 2016

Not a lot to share about training this month. Since my general training principle is that you need to listen to your body that was the only structure I really put in place for January. After Desert Solstice at the end of December, I want to make sure I am both physically and mentally fresh and ready to go for 2016. One thing I have found in my training that it is just as important to respect mental rest as physical. The last thing you want to do is neglect recovery and find yourself midway through a training program for an important race wishing you had rested more during your down time. This is all relative and for some shutting things down all together or switching sports for a bit is needed. For me personally, I typically take whatever I need to recovery from a muscular stand point, and then spend some time only running when I want to. I never go a step further than what I mentally and physically enjoy.

One major change I did make this month was my training environment. I ran in a lot more "hilly" areas than I had been before. With my A race this Spring being Comrades, and my tune up race for Comrades being Lake Sonoma 50 Mile, I have a lot of changes to make in terms of the specificity of training. Both these venues have plenty of climbing and descending. Although I spent very little time pushing hard on these hillier runs I feel it has been beneficial to introduce climbing and descending on a regular basis.

My key workouts this month were very much spontaneous. On days that I felt like pushing it I did; never forcing it when my body said no. This meant mainly all key workouts were of the tempo/progression nature. This approach falls firmly into my training and coaching philosophy of not abandoning tempo or threshold style work in the base building phase of training.

My key workouts included:

* Four tempo efforts ranging from 3-5 miles in length. Relatively light in volume.

* One light progression effort

* One short hill repeat session

Strava Log and Calendar

Training Calendar

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
28
    29
      30
        31
          1
          • Morning Run
          2
          • Morning Run
          3
          • Morning Run
          4
          • Hilly tempo
          5
          • Morning Run
          6
          • Activity
          7
          • Winter Outdoor Retailer Altra Treadmill Booth
          8
          • Winter Outdoor Retailer Treadmill Altra Booth Day 2
          9
          • Winter Outdoor Retailer Altra Booth Treadmill Day 3
          10
            11
            • Back outside!
            • The streets of Davis
            12
            • Out and back
            • Hunt
            13
            • Morning Run
            14
            • Morning Run
            15
            • Morning Run
            16
            • Back to SFRC!
            17
            • Morning Run
            18
            • Morning Run
            • Wet and muddy trails!
            19
            • Treadmill
            • Transports Pub Run
            20
            • Soft progression
            21
            • Nice winter morning.
            • Afternoon Run
            22
            • Morning Run
            23
            • Hill Repeats
            • Treadmill Climb
            24
            • Morning Run
            • Afternoon Run
            25
            • Light tempo through the Arb
            • Full Moon Group Run!
            26
            • Some road some trail some climbing some descending
            • Healdsburg Running Company Galloway night fun run
            27
            • Slow moving
            • Fleet Feet Santa Rosa Demo Run
            28
              • Light uptempo
              • Treadmill Climb: 2 miles (18:34 at 10%)

            + 1 more

            29
            • Morning Run
            • Arb with Kim
            30
            • SFRC
            • Grocery shopping
            31