On Monday, June 17th, 2013 I begin my Dopey Challenge Training Plan. I'm so excited to begin this journey. It promises great fun, magical moments, and lots of LOVE!
My goal is to simply finish...healthy, happy, and with the biggest smile EVER!
How am I going to achieve this? Simply by
- Eating right
- Training right
- Resting right
- And most importantly - BELIEVING!
Believing in what?
- In God
- In My Family
- In My Friends
- In Me
To help keep me on task I plan on updating this blog daily with my thoughts, experiences, and aha moments. If you like to participate with my journey please feel free to do so. However, I ask that you be thoughtful and respectful and be nice.
You see, my fundamental belief is life is to "do unto others and you would have them do onto you."
How? By following these simple rules.
- to be kind and loving.
- to be respectful.
- to be thothoughtful.
- to help whenever I can.
- to look on the bright side of things.
- to accept everyone as my brother and sister no matter what race, age, sexual orientation, or culture.
- to do an act of charity each and every day; no matter how small.
- to be compassionate to people with special needs.
- to be an active listener.
- to celebrate others victories and good qualities.
- to love myself.
- to pray and meditate to help achieve the qualities I seek to embody.
- to cultivate both compassion and good karma through volunteer services.
- to share my life and philosophy with others.
- to be still.
- to smile; especially when another seems down and out.
- to be myself.
- to be good.
What I decided to do is incorporate a 50 mile Ultra plan, plus resistance training, plus triathlon training philosophies, mix these principles into one plan and hope for the best.
When you review the plan, please note I've accounted for expected holidays, vacations, school off days (I have a second grader), and rest days.
This is a 30 week advanced training plan broken up into three 10-week phases with built in recovery every third week.
Why advanced? Because I've been running for a few years and completed the 2012 Goofy Challenge with flying colors.
Why such quick rest weeks? Because I do not want to be injured.
Stack Runs: Begin immediately to get used to the back to back run days in Dopey. Increase their frequency from two to four by end of plan.
Assumption:
- I already sustain a half marathon distance on my long run days.
- I will NOT run all miles in the plan.
- To run miles within the "Green" range.
- Base - Weeks 1 - 10
- Features gradual increasing volume of primarily moderate-intensity training to build aerobic fitness and endurance, limit the likelihood of injuries, and prepare my body for the tougher training.
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| Base Phase - Weeks 1 - 10 |
- Build - Weeks 11 - 20
- Includes does of high-intensity training to develop strength and power and prepare my body for fatigue.
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| Build Phase - Weeks 11 - 20 |
- Peak - Weeks 21 - 30
- Top training priority is distance. Long runs will prepare me to go the full distance on all four days. The shorter workouts will be performed near race intensity. The final weeks is a "taper," in which my training load is steadily reduced to leave me rested and ready for maximum "fun" performance on race days.
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| Peak Phase - Weeks 21 - 30 |
Dopey mileage is based on 50 mile Ultra and my Goofy Plan was based on a 50K Ultra. I was able to complete 60% of Goofy's original plan, my goal for Dopey is within 65% - 80%. After all, Dopey is an adventure to be lived but living is my priority.
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| Dopey Plan Mileage |
**Disclaimer- I am not a personal trainer or running coach. I have
had no professional training on running or any type of fitness exercise .
This is my personal experience on how I train for the Dopey Challenge. Always be sure to check with your doctor before beginning any
type of exercise program**condition
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