Well, I did it. After what felt like a hundred false starts and endless negotiation with my alarm clock, I’m wrapping up the final week of my base training plan!
The mission was simple, yet deceptively difficult: rebuild consistency and kilometres. For the better part of the last two years, running has been a struggle. My average week was a measly 20km, and my consistency was… let’s call it “selective.” This base plan was designed to see what my legs—and my life—were capable of handling.
The Gentle Build (and the Realistic Fail)
The plan started gently at 20km and was meant to peak at a robust 46km in the final weeks. And guess what? I didn’t hit the 46km peak.
Why? Staffing shortages at work. Life happened.
And you know what? That is absolutely okay.
If years of following training plans have taught me anything, it’s that they are a guide, not a gospel. Flexibility is crucial, and listening to your body is more important than ticking a box. I’ll take a full night’s sleep over completing a run that would leave me totally depleted, injured, or sick. In this sport, recovery is the secret superpower.
Lessons Learned: The Running Wisdom I Gained
This cycle wasn’t just about mileage; it was a crash course in self-awareness. Here are the key insights I’m taking with me:
1. The Run-Walk Interval Is Your Friend
On long run days, pure running was often a fight. Implementing run-walk intervals (for example, run 2:30 minutes, walk 30 seconds) wasn’t a sign of weakness—it was a strategy. It helped manage fatigue, kept my pace consistent, and made the whole experience significantly more enjoyable.
2. The Waste-Free Fueling Struggle
Gels are convenient, but I hate the packet waste. Finding a better, more sustainable fueling system (think reusable soft flasks or real food options) is now high on my to-do list before the next cycle. Sustainability doesn’t stop at the recycling bin; it extends to the trails!
3. Never Skip the Warm-Up
I used to treat the warm-up as optional. Now I know better. A proper dynamic warm-up truly made the difference between a sluggish start and feeling ready to roll. It’s the few minutes of preventative maintenance your body deserves.
4. The Power of Cycle Tracking (It’s Not Just Running)
This was a huge lightbulb moment. Feeling inexplicably mad or weak one day? Check the cycle tracker.
- Why was I feeling irritable? Oh, look, my period arrived two days later.
- Why did I fail that deadlift weight I nailed last week? Ah, yes, a week before my period.
- Why does this run feel AWESOME? Excellent sleep and ovulation!
Hormones impact everything from mood to power and recovery. Tracking your cycle gives you key insights that allow you to adjust your training and expectations realistically.
5. Running and 1-Rep Maxes Don’t Mix
My initial plan was to be a beast in the weight room and on the pavement. I quickly learned that chasing heavy 1-rep maxes (my biggest lift) and peak running performance are competing goals. I couldn’t do both without constantly feeling fatigued.
The solution? My weight training has been modified to complement my running goals, not dominate them. It’s now focused on strength, stability, and injury prevention, and guess what? The runs are getting easier. The weights aren’t disappearing; they’re just working with the plan.
What’s Next: Hitting the Trails!
For now, there’s a short, much-needed rest period over the festive season. But the legs won’t be idle for long!
Soon, I’ll be kicking it up another notch and trading the pavement for peaks as I start training for a brand new trail running adventure.
Stay tuned for the next phase of the journey—and please tell me, what’s the biggest lesson you’ve learned from a training cycle that didn’t go 100% to plan?