Running is a sport built around pain. Hardcore runners undergo excruciation that most people can’t imagine. And yet, in this sport built around pain, the most dreaded feeling is disappointment.

Perhaps that’s why, in the strange blend of feelings I have about this year’s Broadstreet, the most prominent one is anticlimax. I’m glad I raced, grateful for the weather, and yet my disappointment lingers.

Usually I would cross the 7th mile mark on leaden legs. From there, the sunny open road would stretch on forever. The last three miles would seem insurmountable.

I had a similar sinking feeling when I hit 7 miles this year, but for the opposite reason. I was running on bouncy legs. I had plenty of energy left– too much.

I pushed the last three miles, but it wasn’t enough. I crossed the finish line knowing that I could have gone faster. Some people like that feeling; I hate it.

Thoughts of Broadstreet bring a sinking feeling to my stomach. The race is about five weeks away and I, well… I’m still in pretty bad shape.

Last week, though, I did experience a brief glimmer of hope. On Thursday I did an 8 mile tempo run. With little idea of what I could accomplish (beyond its insufficiency), I tried to split my run into mile intervals, alternating between slow and fast miles. For the slow miles, I meant to run about 7:30. The fast miles where supposed to be around 5:30.

My actual results:
Mile 1 (slow): 6:58
Mile 2 (fast): 4:56
Mile 3 (slow): 7:21
Mile 4 (fast): 4:34*
Mile 5 (slow): 7:15
Mile 6 (fast): 4:54
Mile 7 (slow): 7:01
Mile 8 (fast): 5:10

*split had a generous downhill. Still, though- holy crap.

What this shows, other than my inability to hit target paces, is that I’m not totally out of the running. There may be some hope of a good race come May 1st.

Okay, it’s not as exciting as all of that.

Those of you who’ve been checking on my mileage will see that my training has me only running 37 miles this week. 37 miles! That’s low mileage for the 5k, let alone marathons. So what’s the plan?

Well, those curious can check out the fancy New WEEKLY TRAINING page. On it you’ll find my weekly goals for the next 16 weeks. these add up to a fitness plan that’ll have me ready to run a record time at Broadstreet, and lay a good base for a later challenge (more on that soon-for now I’ll just keep you in suspense).

In creating this plan, I’ve gone against a lot of training fads. It opposes the low-mileage, speedwork-and-rest-heavy regimens that are popular right now. It’s going to be old school.

I’m using this method because it’s what I always did over the summer, and it’s consistently yielded the best improvements with the least injuries. My college coach liked to ramp mileage up quickly, then keep it steady for long periods of time; these quick ramps, though, place a lot of stress on my poor shins. A heavy runner like me needs to be careful increasing my distance.

That’s why I try to raise my miles steadily week by week, a little at a time. Specifically, less than a 10% increase each week. That’s the magic rule passed down from my high school coach (an inspiration when I started running).

What I’ve outlined is only Phase 1 (doesn’t that sound official?) of my training plan. Phase 1 has a specific way of breaking down mileage, which I will outline shortly.

Anyway, check back often for my progress and what I’m sure will be many revisions to the long-term plan.