Maintaining Some Aerobic Fitness
November 15, 2009
Well, the marathon recovery period (4 weeks) is finished and have completed the first week of maintenance running. This phase will last until I start the next marathon training phase which hasn’t been determined yet. It will be a spring marathon, but haven’t decided on the one I’ll be runningt. Need to keep it close to home.
The maintenance phase I’m doing consist of mostly low volume daily and weekly runs with some weekly strides to maintain running form and leg turn over and some short tempo runs every other week or so. No planned speed work, but may do some 400 to 800 repeats if I feel like it. Also will do some hill workouts for leg strength. This is also the time when I do more resistance training.
It has been a reasonably good year in respect to running injuries. Haven’t had any serious issues except for some heel pain (plantar fasciitus) that has been troublesome, but hasn’t interfered with being able to get out and run.
I’m not real happy with race times this year, but my training paces are beginning to improve so hopefully next year will be a better year for races. I have only one more scheduled race (5k) for this year and that is on Thanksgiving Day in Elkhart. Don’t want to do this one all out and plan on doing it at marathon pace.
Enjoy every step!
Al