Billy's Training Plans for BW 2006
Posting one's plans is akin to baring your sole. I have never done this before and really have no idea what to expect. However, it is my belief that for this forum to be successful the experience of the posters is very important. The plans that follow are very ambitious for me and may not be realistic, but nonetheless it is a goal to shoot for. I welcome your criticism and input. I also plan to post my weekly results as I go forward with my training.
October to December 05 Base Building
During this phase I am going back to my roots and will be doing many road miles to get back my speed and build my endurance. I also plan to go the gym two times per week to build muscle strength and muscle endurance. General goals:
Build road mileage to 40 per week. Mileage will be build around 10 milers and one longish run mid week between 10 and 15. During this time I will also run the trails once a week aiming for a 20+ miler. Every four weeks I will cut back the mileage to recover mentally and physically. Typical week at end of the build-up
Monday-- 8-10 miles roads
Tuesday -- 8-10 miles roads
Wednesday -- 4 miles roads easy
Thursday -- 12-15 miles road
Friday -- 4 roads easy, Total 36 -43 road miles per week
Saturday Trail --20-25
Sunday hike 4-6 miles or easy road run
Weekly total 56- 68 per week
January - March 06 Strength Building
Aim for same general overall mileage goals of the base building phase except that during this phase speed work and hill will be added to the mix.
Do one tempo workout of 2-5 miles of tempo work on the road
Substitute the mountain-- Fishing Creek to the Stony Creek Bridge for the easy road run and cut back the longer road run to a 10 miler
During this phase I plan to add 50K races to increase overall endurance. Current thinking is run the MTC 50K in Florida and the Hat 50K in Maryland.
Typical week
Monday-- 8-10 miles roads with 2-5 miles tempo work
Tuesday -- 4 miles roads easy
Wednesday -- 11 miles Fishing Creek to the Stony Creek Bridge
Thursday -- 10-12 miles road
Friday -- 4 roads easy,
Saturday Trail --20-30
Sunday hike 4-6 miles or easy road run
Weekly total 57- 71 per week
Gym: Two times per week
April - July 06 Race Preparation
Again aim for same overall mileage goals adding more tempo work and racing to the mix.
Increase tempo run to three per week, or substitute one track workout
Increase long run to 15 miles
Race, Bull Run, Memorial Day 100 miler (road race) and possibly Laurel
Start heat training in late May by adding sauna sessions and over dressed training.
Typical week
Monday-- 8-10 miles roads with 2-5 miles tempo work
Tuesday -- 4 miles roads easy
Wednesday -- 8-10 miles with 3-6 miles tempo
Thursday -- 15 miles road
Friday -- 4 roads easy,
Saturday Trail --8-10 miles roads with 2-5 miles tempo work
Sunday 20 - 30 trail run
Weekly total 67- 83 per week
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September 27 - October 2
Monday 10 Ran with Jesper Olsen through City of Lancaster
Tuesday -- Gym
Wednesday 7 Home from work
Thursday 10 Goose Valley, loop: Gym evening
Friday 4 Easy out and back
Saturday 20 AT 850 to Turnpike
Sunday 4 Hike up mountain with Marilyn
Total 55
Base Total 55
October 3 - October 9
Monday -- Gym
Tuesday
Wednesday 6.5 Ran home from work. I felt real sluggish, is this humidity and heat ever going to end this year
Thursday 10 Ran into work. I had a good run, kept a nice steady pace
Friday
Saturday 12 850 to Scott Farm with Randy. We goofed off, ran some hard, but mostly took it easy and BS'd. Went to gym in the afternoon
Sunday 7 Ran the mountain while Marilyn walked. Made it to top without walking in 25:13 and got about ¾ up the backside before walking Reached top in 1:03. Walked last ½ mile with M.
Total 35.5
Base Total 90.5
October 10 - October 16
Monday -- Gym
Tuesday 10 Home from work, rolling hills
Wednesday 7 Home to work, rolling hills
Thursday 5 Goose Valley lunch time run
Friday -- Gym
Saturday 6 Margie and Stan at Patapisco State Park to discuss run
Sunday 20 850 to Turnpike… AT, going out felt great died on the way back. Wiped out for the entire day.
Total 48
Base Total 138.5
October 17 - October 23, 2005
Monday --
Tuesday -- Gym
Wednesday 5 Base of the Mountain
Thursday
Friday
Saturday 9 Road run from home, rolling hills
Sunday
Total 14
Base Total 152.5
Bill LaDieu
Harrisburg, PA
October 24 - October 30, 2005
Good week. I was especially pleased with the trail run on Saturday. I was able to push all day…lots of get up and go. Finally feel as though I am coming around.
Monday 5 Easy road run at work
Tuesday 10 Run home form work, felt very storng.
Wednesday -- Gym
Thursday --
Friday 5 Easy road run
Saturday 18 Applachian Trail Pine Grove Furnace to Big Flat and back. Ran with Randy, We pushed hard on the way back. 3:31 for the run-- HOOOAH!!
Sunday 16 Ran home from church - 12 mile raod run with lots of steep hills .. 1:45. Took a 4 mile hike with Marilyn after coming home... up the mountain at Fishing Creek and back.
Total 54
Base Total 206.5
Bill LaDieu
Harrisburg, PA
October 31 - November 6, 2005
Although I only ran three times this week I was very pleased with my run on the Buzzard Marathon course on Saturday. Like last week I had plenty of git up and go. I was able to push all day and finished in great shape. Will take it easy this coming week, as I will be running the Stone Cat Ale 50 miler in Mass. this coming Saturday.
Monday -- Gym
Tuesday --
Wednesday 8.5 Ran around the neighborhood after dinner… around and around we go.
Thursday 6 Home from work, Gym after dinner
Friday --
Saturday 26 Buzzard Marathon course with the guys from Reading, PA. 26 miles of single trac with 4500 feet of climb. 5:10 one of my best times ever, certainly in recent history.
Sunday --
Total 42
Base Total 249 Sixth week of training complete; ½ way though base training, averaging 41 miles per week at 11.5 miles per outing (26 days).
Bill LaDieu
Harrisburg, PA
November 7 - November 13, 2005
Ran the Stone Cat Ale 50 miler in Massachusetts this past Saturday. I was very pleased with my effort, felt strong most of the day and ran consistent loops. First loop 2:20 (too fast) 2nd loop 2:40 +/-, third loop 2:40 +/- and the last loop 2:50+/- for a total time of 10:32. Felt great all day with generally consistent energy. Stomach was not a problem.
Monday -- Gym
Tuesday 5 Out & back from the office over lunch. Felt very tired
Wednesday 6 Ran home form work.
Thursday -- Travel to RI
Friday --
Saturday 50 Stone Cat Ale 50 Miler 10:32:14. Good consistent effort.
Sunday --
Total 61
Base Total 310
Bill LaDieu
Harrisburg, PA
November 14 - November 20, 2005
Took it easy this week to recover from Stone Cat. Saturday's run was relatively easy, although I really felt it. I also got a new routine for my twice weekly forays into the gym; lots of multiple joint movements and core exercises.
Monday --
Tuesday -- Gym - Easy workout met with trainer to get a new routine
Wednesday --
Thursday 5 Out and back from office at lunch.. easy. Gym
Friday --
Saturday 18 AT from Rt. 850 to Boiling Springs, flat stage with only one mountain. Ran with Randy and Dan. 3:13
Sunday --
Total 23
Base Total 333
Bill LaDieu
Harrisburg, PA
November 21 - November 28, 2005
Still feeling the effects of Stone Cat. During my runs I am feeling very tired. Workouts at the gym are however going well
Monday -- Gym
Tuesday 5 Out and back from the office at lunch
Wednesday 20 Boiling Springs to Rt. 34 out and back on the AT very hilly and slow…. 5:00 I was wupped at the end.
Thursday -- Travel RI to visit In-laws
Friday --
Saturday -- Travel home from RI
Sunday 7 Easy 7 mile out and back on the AT
Total 32
Base Total 365
Bill LaDieu
Harrisburg, PA
November 29 - December 4, 2005
Good week. Felt very good on Saturday's long run. Fought off a cold early in the week
Monday -- Gym
Tuesday --
Wednesday 10 Work to home, hilly roads and wet. Hard to see with the glare
Thursday --
Friday 6 Work to home. Left early so could run in day light.
Saturday 22 AT Cumberland Valley. Boling Springs to Scot Farm and back. Pushed the return trip for a negative split, especially the last two miles.
Sunday 3 Easy walk run on the roads
Total 41
Base Total 406 Week 10
Bill LaDieu
Harrisburg, PA
Hey, Billy have you ever run Badwater before?
Badwater 2007!!!!!!
Billy I am 20 years old and am planning on running badwater in 2007, if i compelte it i will be the youngest ever and if you have run it before, i would very much appriciate it if you could give me any advice as far as my training and racing goes up until badwater in 2007. Thank you very much, My email is FORSHIZZLE69@marathonrunner.com
Badwater 2007!!!!!!
Achtung!!