About two months ago, I realized I was doing something. I was hiding my real, big, scary dreams with smaller, safer dreams.
After running 3-4 days a week for about 9 months, I entered a trail 10K with a friend this fall - my first race since 2013! I had a blast and felt really strong, and I thought I wanted to train for a fast 5K next. I was coaching high school cross country and got to hop in a few 5k adult races at different meets - which I also loved doing. It felt great to be competitive again and feel that burn that only a race can bring.
But what I really wanted was to find my limit. Not in a reckless way, but in a curious way. Am I strong enough to train long again? Am I pursuing a goal that scares me?
I don’t think longer races are better or harder than shorter ones. I would love to work on my 5K PR, and I plan to. But at this time, I know I want something different. I want to reach for something that I’m not sure I can get. I know I can finish a 5K right now, but can I finish a marathon?
So around Christmas, I signed up for the Golden Gate Headlands Marathon. I love running on trails and I used to live in San Francisco, so I thought this would be a perfect race for that scary goal, to help me build my trail skills, and allow me to revisit an old beloved home.
With all the tenets of Tend Athletics in mind, I made myself a 3-month training plan with the radical (to some) idea of only running 3 days each week.
As I’ve said before, you can be a very strong runner without having to run every day. I know how much other sports can benefit your running, and for someone like me who is still within one year of returning from injury, I want to be especially cautious with the amount I run.
Here are my key sessions each week:
Swim
3 x 1-hr practices with a masters swim team
Strength
3 x 30 minute strength sessions tailored to my unique needs - strengthening my posterior chain, core, and shoulders
Run
1 “running workout” like a tempo, fartlek, progression run, or track workout
1 medium length run, usually on trails
1 long run, usually on trails
Bike
I bike to/from work a few days each week - a 25 minute ride each way
Recover
I stretch every day and roll out 3-5 days/week - focusing on my areas of need - lengthening my inner line, quads, calves, and chest
My fueling is very important to me and I notice drastic changes in my energy if I let it slip. I eat something before and immediately after every session - something that is mostly carbs with a little protein - usually a small homemade muffin, date bar, or a 1/2 bagel with peanut butter.
Like all plans, this one has already been adjusted as minor aches/pains have come up or as fun things in life are happening, and I’m sure it will continue to morph. When plans change, I remind myself to appreciate and enjoy the ability to train and to be smart enough to adjust - each day is an opportunity to learn something new about myself and I am grateful for all of these moments.