Not kicking my own ass…

Since I first started training in 2009 I have never gone through a real base building phase. Training has been an all or nothing concept for me. I have been either kicking my own ass or falling apart from over training in the last seven years.

I have started following the Primal Endurance training philosophies of Mark Sisson and Brad Kearns. This program has me training instead of going out a beating my self into the ground for the first time ever.  I am almost through my first month of doing all of my running below my aerobic maximum.  This is done by wearing a heart rate monitor with an alert when my HR goes above 138.  138 is from the MAF formula which is a simple way to figure out your aerobic max HR which is 180 – your age.

Part of the Primal Endurance strategy is not having a structured plan and going by feel ( your health, motivation and energy levels).  In lieu of a structured plan I have come up with more of guiding principals for my next training block leading to a go at making the 24 hour team in November or December depending on progress. Loosely this will look like the following.

2 month base building at MAF

  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • add in some

2 month intensity training most runs at MAF some interval and tempos

  • 5×5 sets of squats or deadlifts every 5 to 7days
  • tabata kettlebell swings, box jumps, rowing when I feel up to it
  • sprinting every 7 to 10 days
  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • add in some intervals and tempo work towards the end

1 month specificity training ( two a days and back to back long runs)

  • sprinting every 7 to 10 days
  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • get real specific for 24 hour running with 2 a day workouts and b2b long runs
  • finally taper for racing