Thursday, August 30, 2012

August Challenge Completion Thoughts

Well the August Challenge is pretty much done. I met the run goal. The weight goal I will call a partial completion as I was down 2 pounds at last look but haven't had a scale since. I have learned a few things this month.

[As a disclaimer I am not a physical or in any way by education or certification qualified to give legitimate exercise or fitness advice. Also for background I am a healthy 20 something guy. I have been running on a regular basis for years though with not always with a particularly organized plan. I probably doubled my mileage this month which nobody advises. That is not necessarily advisable or reasonable.]

The first week or two where I went from a long time of averaging probably 6 miles to 10 or 12 were rough. I adapted quickly and my running capacity and recovery times have improved immensely. What used to be the long run of the week after which I would take a day or two off is now an easy run I can do 2-3 days in a row. Also the increased stamina has really helped me recover on the run after a hill or whatnot and after I need to run faster for whatever reason.

I have heard that you should not add more than 10% distance to a long run (from the last recent, like 2-3 weeks recent, long run) or in total distance a week. Not going to say that is wrong. I ignored that advice in terms of long run distance once and messed my right knee up pretty good. That being said I broke the advice on total distance and it seemed to work OK for me. I did listen to my body on a day to day basis and when a day off was needed I took it.

So this month was a success if not a total one. The next logical question is, what about next month?

Well I am going to keep 50 miles as my goal. I would increase it a bit but as we will do some traveling and I am on leave holding what I've got is a pretty solid goal. I do want to keep working on long runs and do a 10 mile run after some logical progression of 7, 8 and 9 milers.

I need to bring back speed work. It kind of dropped off this month and needs to come back. I want to add it in once a week either by doing sprints or fartleick (sp) type stuff. Speed work is important because actual combat and emergencies require short spurts of full speed and sometimes long term cardio.

John Mosby would probably criticize last month's plan for being seriously lacking in time under a ruck. He would be right. Excuses aside I think I rucked once last month. Not too worried about it because rucking has always come easy to me. I can just grab it and go. However that is not the right answer and while I may be acceptably capable of rucking without training on it I will do better with training.

My broad plan for next month is to do 2 runs and 1 ruck a week. I am thinking a long run, speed work and a ruck that probably is the same distance as the run. If I hit the distances I would like to hit 50 miles will be easy. Anyway that is the goal. We will see what happens.


Max said...

The 10% increase is something I have ignored for years. Last month I ran maybe 70 miles, this month it's almost double. Next month will be triple.

I suppose I'm running at sloth speed on dirt trails, that helps prevent injuries.

Ryan said...

Max, I think the distance rule for long runs is a lot more important. I broke the total distance one this month without issues.

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