Planning for the next challenge

This week I've felt a bit lost. After 10 weeks of some intense training and focusing on a specific goal, the last five days have been a bit strange. No speed work, no tempo runs, no real focus.

I suppose I should be thankful and appreciate the down-time that will allow my body a chance to recover and rest. I know it's important after a race to take time to recuperate before jumping back into training for another race, but  it's difficult not having something to train for....to just run.

I'm eager to get back at it and set my sights on a new race goal.

With the NYC Marathon about 10 months away, I won't start training for that race until August. Between now and then I've I developed a race schedule of approximately 10 races that includes a mix of 5k, 10k and half marathons intended to increase my speed and help get me ready for a new marathon PR in NYC.

I met with my coach Ian yesterday to review the race schedule and discuss goals for each. He agreed with the race distances I had chosen and the timing of each. He intends to set goals on a race by race basis and based on my conditioning level at that time.

For example, my next race is a 5k here in Ottawa February 20th. Next Wednesday at the track session Ian has scheduled for me, he'll set interval paces based on a 19:55 race goal time. Then based on how I execute those intervals, he'll decide what my goal time should be and develop a training plan accordingly.

I'm looking forward to the challenge of training and setting new PRs. And I couldn't help asking what Ian thought my goal time should be for NYC. A sub 3 hour and 10 minute marathon was his response. Why did I ask?

Have a great weekend!

Recuperating and looking ahead

Yesterday I went for my first run since the race on Saturday - 5k at just over a 5 minute per kilometre average pace on the treadmill at a 1% to 3% incline.

It felt good to run again and combined with the 20 minutes of stretching afterward, helped to get rid of the stiffness in my legs.

I'm meeting Ian on Friday to discuss my race schedule and training plan for the next few months.

I sent Ian a tentative race schedule a few weeks ago and he seemed ok with it. Included in that is a 5k race here in Ottawa at the end of February that I've already entered. The only other races I've entered are the ING Ottawa Half Marathon at the end of May, the Waterloo Half Marathon May 1st (running with Glen in his first half) and of course the NYC Marathon in November.

So I'm eager to find out what he has in mind to help me prepare for NYC. I had also told Ian that in addition to qualifying for NYC, my goals this year were to improve my times in other race distances. I want to run a 5k in under 19 minutes; a 10k in under 40 minutes and I'd like to run NYC in 3:15 or less.

So, lots of work ahead, but my performance in Georgia has boosted my confidence and I want to keep improving.

Who says you can't teach an old dog new tricks!