Brent Lineberry

Brent Lineberry

Web and app developer. Coffee, beer, and running, in any order.

Running Update (December 2024)

This week starts Phase III of my current training cycle. Phase II was short, but went well. Phase III will last five weeks and is usually the hardest phase. Additionally, I’m racing Dem Calves this weekend.

This week starts Phase III of my current training cycle targeting the Jerome Scales Southside 5 Miler in February. I’m adapting Jack Daniels’ 800-meter plan.

Phase II

Phase II was a short, 3-week phase that introduced R-pace workouts. I found it difficult to hit my paces on the 200 meter interval workouts. They’re just so short, a few seconds off and I’m out of my pace range.

I raced the Turkey Strut 5k during Phase II and was happy with my result. I ran the Singleton Relay with some friends, but did not race it. We all just did our Saturday run goals. The relay was the finale event for the Atlanta Track Club Grand Prix series. No points, just celebrating.

Strength training was supposed to eek out a little more intensity, but I only managed that on the squat and deadlift. With the light days before and after the Turkey Strut, the alternating approach to overhead and bench press, and the short phase, I just didn’t have the weeks to get anything out of those two lifts.

Phase III

Phase III is often the hardest phase. I’ll continue my R-pace work while adding FR-, H-, I-, and T-pace work. I pace is VO2max pace and H pace is supposed to be the same effort, but done for time (instead of distance) over varied terrain. “H” is for “hard.” I’ve never done FR work before. It looks like Jack includes this pace only for his 800-meter training. It’s supposed to be 3 seconds faster per 200m or 6 seconds faster per 400m compared to R pace, but his chart shows it as 4 and 8 seconds faster, respectively. I’m sticking to the more conservative 3/6. T pace is lactate threshold pace.

This will be a 5-week phase and will look something like this:

  1. Week 1 (planned down-week)
    1. Monday: 10 minute warmup + 3 minutes H with 2 minutes recovery + 3 x 200m FR with 200m recovery + 5 minute cooldown
    2. Tuesday: 20 minutes Easy + 7 strides
    3. Wednesday: 40 minutes Easy
    4. Thursday: 20 minutes Easy + 7 strides
    5. Friday: 20 minutes Easy + 6 strides
    6. Saturday: Dem Calves race
  2. Week 2
    1. Monday: 10 minute warmup + 2 x 800m I with 3 minute recovery + 6 strides + 10 minute cooldown
    2. Tuesday: 30 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 500m R + 500m recovery + 400m R + 400m recovery + 300m FR + 300m recovery + 200m FR + 200m recovery + 10 minute cooldown
    4. Thursday: 30 minutes Easy + 7 strides
    5. Friday: 30 minutes Easy + 6 strides
    6. Saturday: 10 minute warmup + 2 x 1 mile T with 2 minute rests + 20 minute cooldown
  3. Week 3
    1. Monday: 10 minute warmup + 2 x 2 minute H with 1 minute recoveries + 1 mile Easy + 4 x 200m R with 200m recoveries + 10 minute cooldown
    2. Tuesday: 30 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 2 x 400m R with 400m recoveries + 2 x 300m FR with 300m recoveries + 10 minute cooldown
    4. Thursday: 30 minutes Easy + 7 strides
    5. Friday: 30 minutes Easy + 6 strides
    6. Saturday: 55 minutes Easy
  4. Week 4
    1. Monday: 10 minute warmup + 2 x 1km I with 3 minute recoveries + 6 strides + 5 minute cooldown
    2. Tuesday: 30 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 400m R with 400m recovery + 600m R with 600m recovery + 2 x 300m FR with 300m recovieries + 10 minute cooldown
    4. Thursday: 30 minutes Easy + 7 strides
    5. Friday: 30 minutes Easy + 6 strides
    6. Saturday: 10 minute warmup + 1 mile T + 4 x 200m R with 200m recoveries + 20 minute cooldown
  5. Week 5 (planned down-week)
    1. Monday: 10 minute warmup + 2 x 4 minute H with 3 minute recoveries + 5 minute cooldown
    2. Tuesday: 20 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 2 x 400m FR with 400m recoveries + 10 minutes Easy + 400m R with 400m recovery + walking cooldown
    4. Thursday: 20 minutes Easy + 7 strides
    5. Friday: 20 minutes Easy + 6 strides
    6. Saturday: 40 minutes Easy

My strength training will back off on volume while holding on to intensity to better allow me to focus on my running.

Races

I’m racing Dem Calves this weekend. This is a birthday celebration race for my friend, Scott. You run a mile, do a challenge, run a mile, do a challenge, run a mile. The challenges are a secret revealed the morning of the race. It’s fun and the challenges are an equalizer among the participants. I’ve won twice against friends who would beat me in a regular running race. And it’s a ton of fun.