My running policy and strategy
I plan to run an average of 40 km per day.
For those who wonder why I think this is feasible hereby the assumptions I'm making. Additionally you can find the "running policy" or "rules" I have set for myself. The "running policy" will be a subset of my general Santiago policy (on which later more).
Running Policy :
Maybe I'm overestimating my capability to cover 40 km / day. Fitness wise I'm confident to have the level required. I have another 4 months to further strengthen and improving my fitness/running level. I will do a post later to give you a view on my training schedule. My biggest risk (and fear) is to have a "mechanical" injury as result of the repeated effort or accident (tripping, falling, ...).
The proof of the pudding is in eating the pudding....
T.
For those who wonder why I think this is feasible hereby the assumptions I'm making. Additionally you can find the "running policy" or "rules" I have set for myself. The "running policy" will be a subset of my general Santiago policy (on which later more).
Running Policy :
- I will run the entire distance between Gent and Santiago. Other means of transport are allowed in following circumstances :
- Walking :
- in case the ascent or descent does not allow safely running or is physically not feasible (e.g. ascents above 8 %).
- In case of injury but still able to walk, I will continue walking. (In case an injury does not allow walking I will try to recover as long timing allows)
- Mechanical transport :
- for shopping, site visits, going to sleeping location as long I return to the point where I have taken/entered the mechanical transport.
- UFO's :
- Always
- Based upon the experiences of other pilgrims the average "moving" time seems to be around 8 hours /day. "Moving time" is the time spend "on the road" between one sleeping location and the next . Moving time excludes the time required for shopping, washing,...resting. Moving start and -end time depends on weather, sunrise, terrain,...
- I plan an average daily actual "running time" of 5 hours and a total of 3 hours "pause-time" : 1 hour in the morning, lunch and afternoon although pause times can be split as required.
- My current average running speed with backpack, keeping my hart rate below 130, on flat terrain is 9 km/hour. At this speed/HR I can currently comfortably run 30km without pausing (last 10k HR will be around 140). Comfortably means I can repeat the exercise consecutive days.
- Running speed at an average HR of 135-140 with backpack on ascending terrain (between 4 to 8 %) is 8 km/hour. At this speed/HR I can currently run comfortably 15k (e.g. able to repeat after resting same day)
- Based upon my current running- and fitness-level I feel confident to be able to run 8 km/hour 5 hours a day. That confidence should deliver 40 km each day.
- There are 89 days between March 3rd (start) and May 31st (expected return) . Based upon 60 required running days 29 contingency days are available to adjust running average if required, plan resting or recovery days, city visits, ....88 days results in a 28 km daily average , 5.6 km/hour running speed. So long I can make an average speed between 8k/h and 5.6 km / h I should be fine. Some people are able to walk at this speed.
Maybe I'm overestimating my capability to cover 40 km / day. Fitness wise I'm confident to have the level required. I have another 4 months to further strengthen and improving my fitness/running level. I will do a post later to give you a view on my training schedule. My biggest risk (and fear) is to have a "mechanical" injury as result of the repeated effort or accident (tripping, falling, ...).
The proof of the pudding is in eating the pudding....
T.
Comments
Post a Comment