Cramming for a Race Plan

AKA Don't Die at Ragnar Napa Plan.

First, no matter what, I'm not going to die at Ragnar Napa.  I'm aware of that.  Second, Ragnar Napa is in two weeks, and the longest run I've done since Vineman is 3 miles.  I've been swimming and biking a lot, but running only a little.  Third, I'm actually in the best shape of my life coming off of Vineman, and have been keeping up my activity levels, I just haven't been running much - lots of swim and bike.  Last, my legs at Ragnar Napa switched recently, and my mileage went up.  I'm fine with that.  I told the team captain to give me whatever runner position (I am runner position 10).  I know I can handle the mileage.  I've run Ragnar before, I can handle it.  Granted for the other two Ragnars I ran I was in the middle of other training - first time training for a full marathon, second in the middle of training for Vineman - so I was in better running shape. I would just like for my runs at Ragnar to not be ugly, and not let my team down (we're all in it for fun, but if I have slow way down it'll be less fun for everyone).  So, in comes the cramming for a race training plan.

This is not the way to train for a race or a Ragnar, just in case you're curious.  This is what I'm doing because I'm dumb and haven't been training at all.  My legs are the following all rated hard or very hard, nothing shorter than 6.6 miles, all are hilly.

First Leg:

That's not flat.  Guess I better do some hilly runs.

Second leg:

Also, clearly not flat.  Hills.  Time for some hills.

Third leg:

No big hills.  This one is relatively flat all things considered.  Still, running hills is in my future.

I could do any one of these distances at this point and be okay, it wouldn't be super fast, but I could get it done, its the fact that I'll have to do all three over 24-ish hours.  This should be interesting.

So, how am I going to cram my training in to the next two weeks?  First, off, I don't want to get injured, so I won't be running every day, although I will be running WAY more than I have been.  Second, I've never trained for a Ragnar by running twice in one day, I'm gonna put it in here, but if I don't do that (realistically its very unlikely that two runs in one day will happen), I'm okay with that too, I just want to hit a couple of higher mileage runs and get in some good hilly runs (I'm thinking an Amalfi run or two are in my future - if you live in LA and want to come run with me, please do!).

Today (8/31) pm run? Maybe.  I haven't been feeling very good, like really really tired and a bit under the weather, so I don't know.  This whole plan could go out the window based on how I've been feeling the past couple days.  If I'm feeling okay at the end of the day and its not stupidly hot outside, as it has been all week, I'll try to get in a couple of miles, at least 3.  If its hot, I'll do a core workout and maybe an easy trainer ride.

Tomorrow (9/1) morning I have a 10k, so that's a good start.

Sunday (9/2) morning I plan on getting in a hilly 7-ish mile run in the morning and 3-5 mile run in the afternoon/evening.

Monday (9/3) I'll hopefully get in another good hilly 7-ish mile run in the morning and do a core workout.  I would also like to get in a good bike ride sometime this weekend (2 hours).  Having Monday off means that might be possible.  Maybe.

Tuesday (9/4), Swim, cross training is good, I can't just run every single day.

Wednesday (9/5), one hour bike, again cross training, lets prevent an injury.

Thursday (9/6) track workout, 90 minutes.

Friday (9/7) swim am, run pm - 4-5 miles.

Saturday (9/8) am run 8 hilly miles.  There's no way I'm running Saturday afternoon/evening.  Not even going to try.

Sunday (9/9) morning another am run, at least 8 hilly miles.  Sunday afternoon 6-7 miles, hills.

Monday (9/10), rest and core.

Tuesday (9/11) one hour bike ride followed by masters swim (I'll be on the westside of LA all afternoon and swim is in Culver City, so I am not going to go home in between, might as well get in a ride, this ride could turn in to a run, we'll see).

Wednesday (9/12) run 5-6 miles, hills preferably (if Tuesday's ride changes to a run this will become the ride).

Thursday (9/13) am run 7 hilly miles (this will only happen if I've packed and gotten all my stuff together already, we'll see).  Thursday mid-day get in a van and drive to Napa.

Friday-Saturday (9/14-15) Ragnar Napa.

Also, I'll be doing lots of stretching and recovery.  This isn't really that much of a "cram" schedule.  But, its all the training I'll be doing for Napa specifically, so I think that qualifies as cramming.  And, I've been working out, but haven't been pushing myself and don't do any workouts I don't feel like doing, this changes now.  I will be fine at Napa, I just need to bump up my mileage and not skip runs.  I'm only concerned because my running has been taking a back burner recently. It just needs to come back, front and center.

My plan for Ragnar Napa is to have fun.  I know that no matter what I'll have fun.  I just don't want to be in pain the whole time, hence my two-week training plan.  We'll see how this all really goes.

Are you running Ragnar Napa?  Have you been training?  Have you gone in to a relay completely untrained or undertrained?  Does my plan seem silly?  Do you have any tips for me?

My Ragnar Napa team is a team through work, we start at 11am - Fit for Ferren - a play on Fit for Flight - a work program - I work for Red Bull.  So if you see us out there come find me and say hi, I'm in van 2 - I'll be the one trying not to look like death since I'm the only one on my team that has run a Ragnar before and I don't want to scare anyone on the team, I want them to have fun too!  Oh, and I'll definitely be rocking my Ragnar Ambassador gear out there - so find me and say hi!