Training Goals for the Off Season, and 2 Races

After my last 10K I thought I wouldn’t be racing for some time, summer is approaching and it’s getting too warm, there aren’t many races happening.
However, I have found 2 races I want to run in the coming month, one is a 5K this Friday organized by a “Run at Work” group, that’s my loose translation of the name of the group in Hebrew, but basically a few runners from different work companies in Israel.
The other is a 10K night run in the park, I’m not very excited about racing in the park, especially at night, but both these races I want to run for fun. Yes, I want to concentrate on training and taking it easy for a few months, and I don’t want a race to take away from that.

 
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I want to train hard but also light… if that makes sense, or at least lighter/smarter than I’ve been training. Stay strong, build some speed, but at the same time find the balance to get some rest, so I can start marathon training in September.
I haven’t decided on a marathon yet, but I want to run one this winter, and since I want to run it in Israel as opposed to flying somewhere, my options are relatively limited. But then I only need one.

 
A few of the main points I’ve built my upcoming training around:

 
Distance: I want to stay steady with 65K/40M a week, which is not a distance I’ve been running for long, although I was at 60K/37M for a while. I’m feeling fine with 65K, and want to get even more used to it during the summer, so I can safely go up a bit come marathon training.

 
Lighter weeks: I’m planning on making a week every 2-3 weeks a lighter week, about 50K/31M. Replacing my long run with a shorter run will take care of that, and hopefully my legs will feel and appreciate the rest.

 
Speed: There’s a line that kept coming up in the running articles I’ve read in the last few weeks: “keep your slow runs slow, and your fast runs fast”. I haven’t been good at doing this in the past, I can push at the fast runs, but then the slow runs become moderate or even fast-ish sometimes. I admit this gives me a confidence push, but it’s just not smart training. I’m aiming for my speed time to be no more than 15% of my total weekly running time (although I am taking it up a notch speed wise on my intervals and tempo runs so I can gain some speed), and the rest will be mostly easy, with some moderate runs as well. I must learn to keep an eye on my watch and slow down when I have to.

 
Strength: I don’t usually skip workouts, but when I’m low on time or have to skip a session, it’s strength training that I give up first. I need to keep a balance between running, swimming, strength and core work, and not always skip (even if for good reason) what I like the least.

 
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On the home front, I stayed home from work today because my boy is sick. Wish he didn’t have to be sick for us to be able to get a quality time day together. I took him to the doctor and walked around the mall for a bit when we went to buy his medicine, since he was feeling well from the effect of the fever reducer.
I bought him the World Cup sticker album and we’ve been pretty busy with that all afternoon.

 
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And new earrings for his sister, because we couldn’t come home without something for her as well. He’s such a good brother.

 
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Any training mistakes you’ve realized you were making?

For me, not enough runs at an easy pace.

Who are you rooting for in the World Cup?

Uruguay!

 

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