2010 goals and new training plan

After all the running I've done this year, I have gradually gotten slower. I put it down to 3 ultras in the second 1/2 of the year and also doing my long runs at a more comfortable pace. It served its purpose this year for me because I ran further and longer than before, and my recovery from the ultras this year was much quicker than last. Now I feel confident at distance and know my body can recover well, it is time to change it up and get faster for 2010.

I think it's important to have goals so you know what you're aiming for and why you're doing it. In 2010 I want to run a 20 minute 5k and complete the ultras much faster. No set time for those, except for The Tan Ultra 53.5k I'd like to get under 6 hours.

This is my new plan to get me there, starting this week:

During the week:
All runs will be intervals or tempo runs. If I feel the need to do a recovery run then that will be at a very easy pace and done barefoot, focusing on form.
I will be sure to do additional workouts focusing on my weaknesses. I will be working on strength and/or high intensity workouts combining resistance and cardio.

On the weekend:
Long run will be at a lively pace. I will cut these back to around 16km and gradually increase distance to 30km at the same effort.


I just joined a gym this week (3rd so far this year!). I don't use machines (except the Concept 2 rower) and stick to the free weights. What I like about this gym is they have a good selection of non traditional equipment that I just can't afford right now including kettlebells, TRXs and tyres. It's also good because nobody else uses these OR the squat rack (they're all queuing for the smith machine) so I don't have to wait to use anything I want there. To give you an example, here's what I did today:

Warm up:
A couple of each with empty barbell:
Hang clean, hang squat clean, press, push press, push jerk, front squat, thruster.

Workout #1:
Deadlift 5, 5, 5, 5
Warm up 5 @ 40kg
50, 50, 55, 55
(Could've gone heavier but first time doing deadlifts in this gym and conscious of the noise of the weights. Next time I will do it outside where I did workout #2)

Brief stretch

Workout #2:
21-15-9 reps of
Kettlebell swing @12kg
TRX rows
Push ups

Brief stretch