The Plan III

Hey all.

So, after my last post, which was the break-you-down half of the break-you-down-then-build-you-back-up cycle, I've devised a new Plan.

Executive Summary
(Refer to The Workout Schedule calendar)
  • Post-Race Recovery week
  • 8 Weeks Pre-Training
  • 12 Week 10k Training Program
  • Multiple-Joint Weightlifting 3 Times a Week, Plus 1 Day Circuit Training
Weight Program
squats, lunges, toe raises — 3 sets @5-8 reps each
bench, pull-ups or rows, still dips — 3 sets @5-8 reps each
deadlift, lunges — 3 sets @5-8 reps each
circuit training — 30 minutes

Rationale
I could deconstruct what I need to do in a billion little pieces, analyze them and elaborate in great detail; but it really all comes down to discipline. I have no proven method for becoming more disciplined, but I do have a theory; with any large, potentially daunting problem you don't know the solution to, it usually helps to break down the BIG problem into smaller, more manageable pieces. I feel that if I break the problem of discipline down into a series of workouts, then tackle each workout individually, along the way I will develop discipline. That's the underlying theory behind The Plan III.

Things That I Used To Do
Historically, I've somewhat half-assed my training; I did the Couch to 5k thing some years back when I first started running. Since then, I've taken a somewhat commando approach to training for races. If I wanted to run a 10k, I picked a 10k plan and jumped right in. For the half marathon, I picked the Cool Running Beginner's Half Marathon Program and immediately started on Week 1, without verifying I was adequately pre-trained.

I didn't always strictly adhere to every date in the schedule, and I didn't necessarily make sure my pre-training was up to snuff. The cart came before the horse: I would sign up for a race, then I'd find a training plan and fit it in.

The Medium is the Message
This time out, my approach is the opposite. I am not choosing a race as a goal; instead, going through the process of training is my goal. Once completed I can feel confident that I've put the time and the miles in, I have a solid base, and that I'm where I should be. Then, having proven this to myself, I can pick a race to train for and go from there.

I think I'll run a lower risk of injury, and be much better prepared for whatever the next step is.

Some Lingering Doubt
It's critically important to have realistic goals. Looking at this schedule, I'm confident that I can commit to the running. I am concerned, however, with working in the gym-bound portion, which is more difficult than throwing on a pair of shoes and going. I've switched up some other (off-topic, personal) stuff, which should allow me to get into a schedule more conducive with hitting the miles and the gym.

I'll try to be realistic, and adjust the calendar honestly and objectively as I go.

Final Thoughts
If my theory proves true, discipline won't be achieved through one sweeping gesture; instead, it'll be earned and accumulated in each mile I run and workout I complete.

One step at a time, baby.

2 Brilliant Remarks:

  1. cyberpenguin said...

    Hi John,

    I like your approach! I feel the same way; I don't want to look at a race as an end-goal in & of itself; it's just one milestone in a series of milestones. It's part of the process of getting into shape, which is after all, the larger goal. ;-)

    Not everyone needs external motivators like road races to keep them going! It's good that you know what motivates you.

    I wish you lots of success in your training program & look forward to hearing about your progress along the way!

    -Corey/Cyberpenguin

  2. thanks Corey

    I'm stoked to get started, and I'm hoping that, bit by bit, it'll get me where I wanna go. By March I'll be able to set a new goal, and we'll see what that is. Maybe a cross-country road trip for some Right Coast race. It'll be too late for the Shamrock, but there's bound to be something going on.