It’s no secret that my schedule is wonky at best. I am occasionally on a Monday through Friday workweek but most of the time, the idea of weekend or workweek is irrelevant. Add in the fact that I start coaching full time this coming week with meets almost every Saturday and half my weekend instantly evaporates. On top of this, I have call requirements and a fall full of interviews, some of which are a long travel from Burlington.
In addition to this scheduling nightmare for the fall, I’m also in desperate need of a better recovery plan. Thanks to the above schedule, my ability to increase sleep is limited and by definition, I’m on my feet all day, sometimes in very awkward positions. How then, to create more recovery time so that I can keep chasing after my athletic pursuits? One option is to increase my intensity but drop my volume. I ran a very successful first marathon on 35 miles a week, so this is a possibility I’ll likely reconsider during residency. The other option and the one I’ll be trying out this fall is the 9 day training cycle.
The premise is simple: instead of trying to do a speed workout, tempo workout and long run in 7 days, you do it in 9 days. The nice part of this is that each harder effort is followed by both a recover run and a regular run and increases the likelihood you hit hard workouts fully recovered. Because there are more days to play with, the added benefit of flexibility is a good fit for the inevitable travel delays that I’ll experience this fall.
Here’s what my first “week” back will look like:
|50||8/24/2016||Hard||8/1:1 x 10||Legs|
|50||8/27/2016||Hard||8/3 by 1 at T||Legs|
How do you adjust mileage for a 9 day cycle? As I’ve addressed in comments before, I prorate all of my mileage to get the right day to day load. In the case of the example above, 50/7 is a daily load of 7.1, so my workouts are (daily load + 1), recovery is (daily load – 1) and regular is 7. Long run will start at about 25% of my total mileage and increase. After this 9 day set, I’ll go to 55 miles per ‘week’ and adjust accordingly.
When do you have an off day? I’ll be taking an off day on the 4th recovery day, which is every 12th day. Right now, I take an off day every other week which can be anything from 8 to 13 days. I think with the additional recovery offered by the 9 day schedule, I’ll be okay with this being on the long end but it will definitely be something I pay attention to when I reevaluate.
How long is my experiment? I’ll be trying this through early October, enough to go through 6 microcycles. If I feel like it’s an improvement over my current schedule, I’ll keep it going through the rest of the fall. if not, I’ll either go back to a 7 day schedule or try something new.
Anyone ever do a 9 day cycle?