After the race is done I will have to sit down and figure out a realistic goal for the next stage of my training. I suspect it will include adding more lifting into the mix and continuing the high level of training for running. Part of me would like to see being under 200 but I suspect that isn’t likely without losing more muscle than I would be happy about. So perhaps 207 would be a good goal – 217 for sure because I need to get under 220 mentally to have accomplished what I want – 217 would be a total of 40 down and 207 would be 50 down. If I set 207 as the goal I would most likely mentally shift that to 205.
After getting back from the races it is basically 2 weeks before we head out for the family trip – I will need to make sure I maintain any weight loss achieved prior to the marathon and maybe another pound or 2 before the family vacation. While on vacation I will need to watch what I eat and make sure I exercise while I am there – possibly at the health club and short jogs in the morning. If I can come back within a couple pounds of where I was when we left that would be good – if all goes well it would be nice if I came back around the 227 mark being still 30 down. Count Feb 11 as the starting day / weigh in day for the next stage.
From there I suspect trying to lose weight hard for about a month with high intensity runs – more speed stuff – say 5 days as week trying to 6.6 miles in an hour each day – do that for 5-6 weeks with one or 2 half marathon distances thrown in for good measure. Six weeks from Feb 11 is March 25th. This is almost 6 weeks to the WPS half marathon on May 5th. Then it is 6 weeks from then until the Manitoba Marathon on June 16th – this 3 6 week chunks situation is probably a good thing to take advantage of.
If take the first 6 weeks to training to run faster with doing only a few half marathon distance runs I should able to bring my weight down a bit more and bring my speed up.
The second 6 weeks would be further training for speed while increasing distance and probably getting up to a mid week (Wednesday) half marathon run so that 2 runs a week are at or near the half marathon distance. This should mean I am in very good shape for the WPS half. The idea would be to lose a bit more weight as well but at a slower rate than the previous 6 weeks. Following the Hal Higdon intermediate II there will be several runs longer than half distance in this period.
The last 6 weeks would be the last rough weeks in the training program for the full and I should be able to drive up the mileage and maintain the speed – will be able to almost all runs outside. Probably some weight loss in this period too but again probably less than the previous 6 week period.
After that will need to go into a bit of a holding pattern fixing up the yard and enjoying the pool and the summer – will probably still look at the Treherne marathon as well in early September as a kick off point to make sure I am ready for the next Goofy in 2014. That is if everything goes well.
For weight goals in the first 6 week period – if I am at around 227 look at about 2 to 2.5 pounds per week – so 12 to 15 pounds – if take the low end that leaves 215 after the period is done.
For the second 6 week period look to around 1 to 1.5 pounds per week – so 6 to 9 pounds – take the low end to get 209.
For the last 6 week period probably try for around 0.5 pounds per week or 3 pounds which would take things to 206 or so.
This would be sufficient and relatively easy to achieve – on the other hand continuing the approx 2 pounds per week goals that I currently have I could conceivably get down to near the same mark just prior to the WPS half – that would be pretty awesome especially as the pool would be going in around then. Getting to the weight goal sooner would have the advantage of allowing extra fueling for the full which will mean doing the required yard work would be easier and should allow additional weight training a little earlier.
If I could do everything according to plan and push hard a new personal best on the half would be possible for the WPS and a new personal best for the full in June as well. Proper training and drive and the ability to run outside could mean getting under 3:30 – under 3:45 would put me around where I thought I should have finished on my current personal best.
Definitely worth while goals that I will need to keep in the back of my mind as I start into the final push for the Goofy – extra motivation to do well plus a reminder that it is a stepping stone to a bigger purpose so that if there is a bit of a slip and I don’t hit the speed goals I will know it is ok because this training just is the kick starter to something more.
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