Sunday, March 16, 2008

How to Break Out of a Slump

I am in the middle of a serious running slump. Every day seems like a struggle. Runs are terribly slow. 7 miles seems very long. Motivation is low.

Part of me is saying this is it- I've had it with competing. Just let me enjoy regular exercise and mix it up with other activities, not worrying about performance in my next big race. The other part of me is having a difficult time letting that go.

I am coming off a long cold winter of training. I haven't been able to do much over 10 miles, and I have had to abandon interval training for several months due to weather and illness.

OK- enough excuses. In order to get motivated again, I obviously need to make some dramatic changes.

I am now easing back into interval training. Following my own advice for beginners, I am going to progress something like this over the next 6 weeks:

Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest

I will be doing at least 2 anaerobic or tempo workouts per week- hopefully this will snap me out of it so I can do more quality training.

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