This week starts the third phase of Jack Daniel’s “Red” fitness plan.
Phase two was rather uneventful, though I think when I go through this plan again on 6-days a week, I’ll incorporate my usual fourth-week down-week where I cut volume 75% every fourth week. I’ve been feeling a bit ragged lately and the down week is a welcome physical and mental break. I haven’t incorporated it yet because my running volume’s been so low, but I think I’m to the point of it being helpful.
I’m still strength training, which I think both contributes to my fatigued feeling and helps my running.
The next four weeks will look something like this:
- Monday: 10 minutes easy + 6 strides + 3 x 3 minutes H with 2 minute rests + 10 minutes easy
- Tuesday: 30 minutes easy + 6 strides
- Wednesday: 10 minutes easy + 15 minutes T + 10 minutes easy
- Friday: 30 minutes easy + 6 strides
- Saturday: 50 minutes easy
The additional day of running gives me enough volume for an extra rep on the H workout and more time at T pace on the T workout compared to the last time through this training plan.
I have a 3000m track race on May 21st and shot put either May 28 or June 4. These are both part of Atlanta Track Club’s Grand Prix series which I enjoy every year and is my only racing goal this year.
My current VDOT of 40.2 estimates my 3k time at 13:58, so that’s my target, but I hope to run it faster and increase my VDOT. I have no expectations for the shot put. It’s been a grand prix event for the past few years, and I do it, but it is a bit laughable. I feel like I’m giving it every bit of power I have and it plunks such a short distance away.