Planning for Little Rock

So with the Turkey Trot out of the way, and almost 2 weeks off from running to give my right hamstring a break, notice a pull and some inflammation so took time off to heal it instead of ending up with an injury. The plan is to use the Hansons Marathon Training plan again it  worked great for me for Chicago and with the goal weather not having to do a 20 miler sound great to me.

According to my 5k time which means as far as am concern nothing when it comes to what I can run marathon wise indicates I can run a 4:11 marathon, my PR is current 4:29 and I did Chicago in 4:37, my plan is to setup my training plan, since I did Chicago in 4:37 am deciding on training for a 4:26 marathon well actually train between 4:10 and 4:26, I think if I run the easy miles slow and easy, I will be okay based on the speed workout I had been doing for the 5k and this program is a great buildup.
Since LR is a hilly course am going to have to incorporate some hill workout to build the leg strength, I will also be using Sufferfest: The Machine and also some of the Runerval DVDs for variety.

For Strength workout, Cathe new DVDs came in the mail today, so perfect timing with be using the HITT/strength workout in this series since they are short, I have also will plan to keep doing D2S RAMP workout and metabolic because I like the way the hips are target.

Love how my body is shaping up and weight continue to drop, still using myfitnesspal to log the calories and that is really helping.

This weekend got dolled up and went to Columbus to attend the Twin River Links Holiday Brunch

LIFE IS GOOD, need to start working on the visions and goals for 2015

What's next

Time to start looking at 2015 race season, only race registered for right now is the Paris Marathon on April 12, 2015, to far away not to have a couple of races before that if I am to maintain my fitness through the cold winter months.

Current plan is to train and race a Turkey Trot 5k, found a competitive one in Boca Raton, Florida where we will be for Thanksgiving.

What's the goal and plan?

Current 5K PR 24:57 in 2012
Last year 2103 fastest 5k was 26:20 hilly and Sunday after a HM
This year 2014  fastest /only 5k 27:34, up till 1am partying

Am sure you see the trend the downward trend, I have really never trained just added a quick speed work during marathon training to do them, since there is no marathon in the horizon going to use the Brain Training for runners 5k program as a template, I say template because I am not following the program 100%.

To get the speed work in since they will mostly be on the treadmill, I will be using Coach Troy's Runerval 7.0, just need him for the push, I will hopefully get a run in with Shelby on Tuesdays and Thursdays, Tuesdays will be easy just to run on tired legs but Thursday even thou the legs will be tired form the speed work the goal will be to do a progressive speed work or hill repeats.

To stay all rounded, yoga and strength training will remain in the program. For strength the plan will be to use Kettlebell Kickboxing Body Series (KBBS), with some Cathe and Drop to Sizes thrown in. For Yoga it will be mainly Ultimate Yogi but we will have Baptiste, Yoga Warrior 365 and some youtube Yin Yoga thrown in.

Not really a fan of 5ks, harder on my body but I need to get the speed back, to make sure am putting my best foot forward I am also working on dropping weight to get back to my racing weight which is about 150# currently at 163#, so started back logging at myfitnesspal to hold myself accountable to what I eat since I do workout hard but I eat a whole lot more, healthy or not. If all work out well, should be at least 5 pounds lighter, I guess in time to eat it back doing thanksgiving.

To clearly state the goal

Race a thanksgiving 5k in under 25mins and drop weight to about 155# by then.