Today, Jack Canfield wants us to identify 3-5 milestones in our journey towards our desired goal.
As written in my previous post, my goal is to run 100k Ultramarathon to raise funds for the Down Syndrome Association of the Phils. Inc. or DSAPI for short. Hopefully, an organizer will schedule this event sometime next year, when I will be turning 65.
Based from my present condition, I need 8-10 months to realize this dream. Hence, the 5 milestones would be close to these:
End of November: Should be running 16k in my Long Runs.
End of January: Should be running 21k in my Long Runs.
End of March: Should have at least run 32k and 42k once.
End of May: Should be running 50k to 70k a week.
End of July: Should be running 80k to 100k a week.
When I say “run”, I am referring to the 1:1 Interval where I alternate running and walking for 1 minute each. Through the years, I found this technique as the most effective. I have run 82.2 kms in 2018 from UP Diliman to UP Los Baños using this method and I reached the Finish Line after 17 hours and 14 minutes without any injury. Find the best Interval for you. It varies from one body to another.
My weekly training schedule will include 1-3X of Strength Training using Dumb Bells and/or Resistance Band. It must also include Yoga/Tai-Chi/Pilates once or twice a week.
The Running Workout should include the following: Easy Runs, Fartleks, Tempo Runs, Speed Intervals, Hills Training, Heat Training and Long Runs.
Good luck to everybody who plans to join. We can do this!
(Thanks for dropping by. Email me at ndelr62@gmail.com for comments or reactions. Stay safe everyone!)
