 All right, so I'm just out for an easy run today, the leaves are turning brown, still beautiful, though, check it out. So last week was my first ever 80k week. That's 50 miles, halfway to 100 miles per week. So that's cool. It was really easy. I felt like there was no issues. I was able to maintain the mileage, no problem. But of course, there's always the second week syndrome. The week at a higher mileage always goes fine. And then the next week, that's when the problems start cropping up. So I've been having a little pain under my foot this week. So I'm taking it easier, backing off a little bit this week. And then we'll see next week, maybe I'll hit 80k again, etc. But I wanted to show you guys a little bit about how my training is gone over the last few weeks on Strava. And then we'll take a look at my training plan for the next few months over the winter. So let's do that. All right, guys, here we are in Strava. Let's take a look at my training log. So here it is. And the week I was just speaking about in the intro is this week here, this first week of 80k. So as you know, I did my half marathon, that's back here, right? I recovered for a week, did some easy build up again. I was slightly injured actually after the half marathon. So I needed some time to recover and building up my volume down again a little bit before hitting that 80k week, solid 80k week, spreading out the mileage as much as possible. So you can see my longest run was actually just 18 kilometers. That was in order to just spread it out as evenly as possible across the week, because it was the first time with the new mileage. After that, as I said in the intro, I was sort of having that second week syndrome, you know, some minor niggles. So for the first few weeks of the, for the first few days, sorry, of the next week, I just did, well, some short runs there and then some cross training, cycling and cycling. So I just, I was just cycling a little bit on the indoor bike at the gym and back into running before hitting another 80k week. And actually these, I'm now, this is today up here. So I'm now in my third week aiming for 80k. So I successfully managed to do two weeks of 80k each, that's 50 miles. So I've done 100 miles over this, these two weeks. And now I'm in this third week of 80k here. So pretty happy about my volume lately. It's been really, really good. Been doing some long runs of 20k, 16k, 17k, but spending a lot of time running, because some of these long distances here, like this one, 17k and the one yesterday, took over two hours to complete. And that's because it's like super technical trail. It's out in the forest. There's a fair bit of elevation. As you can see here, it's about 500 meters of elevation. Yeah, technical trails takes a lot of time. So I'm happy. I've been getting a lot of volume in my, I'm working now in the face of building up my mileage. So let's jump from this training log over into my training plan and have a look at what I'm planning to do over the next few months. So here we are in Excel. My training plan, pretty basic training plan, no real workouts or anything. And that's because I'm working on building mileage. So as you can see here, there's basically two macro cycles. Just the first one here leading up to, well, you know, reality. It's just one big macro cycle actually. It's just aerobic base building. That's what I'm going to do over the winter leading up to my next half marathon buildup, which starts in the beginning of March 2019. And I'll get into those races that I'm going to do next year in another video. But for now, let's just say I have a half marathon coming up in May. I'm going to start to build up for that in March with specific workouts and that sort of thing. But before that time, I want to get my mileage up. And I've been seeing the benefits really, like from the mileage that I've been doing now, the 80k weeks. Already, even though most of it is at an easy pace, my easy pace is becoming faster. Like I am definitely getting fitter from just a lot of easy running. So that volume is really key. So I want to get that volume up to 90 kilometers before I start my half marathon buildup next spring. So let's take a look at the week stage. So there's one big macro cycle of aerobic base building. You can see the months going down here, the weeks going down here. So first sort of cycle is the what I call the base one, which is leading up to Christmas. Okay, so 52 the week 52, the last week of the year. That's the Christmas week. And that's a recovery week for me. As you can see here, I'm going to take a complete break from Monday through Thursday, not going to run at all. There's just around the Christmas days. And then after that, I start my base two phase, and then base three. And we'll talk about those phases now in short. So you can see here the kilometers that I'm doing, you can see how many runs per week that I'm going to do. And this is the distance of the long run in kilometers. And then I have a description here and some in some details, we don't need to talk about that all too much. But basically, as you saw, that was my first week of ADK up here. And then I had that down week and this is are the three weeks I'm currently in the middle of this week here, right? So that's what you saw in the log. Aiming for a 23k long run this Sunday. Then I'm going to step it down. After three weeks of doing ADK, I'm going to step it down a little bit, right? Go down to 55k, 16k long run, just a little bit of a recovery week, just to be able to absorb the training that I've done and be conservative in terms of potential injuries cropping up. So as you can see here, it's all going to be easy as I'm increasing mileage. But this week, which and that's this week here, I'm going to do all easy plus one optional short, strong aerobic run and a strong aerobic run basically means you're in the aerobic range. So you're below lactate threshold, but it's high end. You're working pretty hard, but it's definitely comfortable. And that's actually what I'm going to do today. It's optional because I wanted to see how I felt. Actually, I don't necessarily know if I'm going to do it or not. Once I head out my run after this video, I'm going to gauge whether or not, you know, am I feeling great? Are my legs feeling great? In that case, I'll do the strong aerobic run. If not, I won't. And then same for next week really optional short, strong aerobic run, then we're jumping up to 90k. So this is the first week of 90k. And of course, I'm going to keep it all easy. There's no point in doing any hard running in the same week as I'm upping my mileage to 90k. Long run stays is 23 kilometers. I'm going to do eight runs per week. So basically Wednesdays and Saturdays, I'm doing two runs per day. And they're both very easy and pretty short recovery days. It's just very practical to do two runs sometimes. So after that 90k week, I'm going to step it down to 70k just a little bit of a breather after that high week, because I know of that second week syndrome that I spoke about earlier. After absorbing that a little bit, I'm going to step it back up to 90k for two weeks before Christmas. So two weeks of 90k just to sort of, you know, get used to that mileage up the long run distance from 23 to 25. And that'll be on the 23rd of December. And then bam, I'll take my recovery week. So that's good. And that last week there of 90k, if I'm feeling good, again, I'll have that optional short, strong aerobic run that you can see here. But really that's not so important. It's really just about easy building up that mileage. Then again, building up again 60k for the first week after Christmas. And then I'm going to head down to Nice in France. So the weather there is going to be much better than Norway at this time. There's going to be, you know, comfortable running weather basically, no snow. And so after one week of 60k here in Norway, I'm going to go down to France and bam, it's going to hit 90 again. And we're going to do that three week streak of 90 kilometers. And this is what I call solidifying. So I've touched on 90. I went down to 70 again. I went up to 90 again, two weeks this time. And now, just to get it really solidified in my legs and make myself comfortable with 90 kilometers, I'm going to do three weeks of 90k there. Slowly upping the long run, as you can see, from 23 to 25 to 27. And then again, during these weeks, I will include a short, strong aerobic run. Okay, so short, meaning I'll do a warm up, maybe 15, 20 minutes of easy running. I'll do a cool down at the end, another 20 minutes of easy running. And in the middle there, I'll probably do 20 minutes to half an hour at just below lactate thresholds. So maybe 80% of max heart rate, maybe even as much as 85% of max heart rate, just below lactate threshold. Still aerobic though. After that, stepping down to 60k again, just a bit of a recovery week. I like to do those every fourth week or so. Step down a little bit in mileage and intensity. Allow a little bit of recovery, absorbing that training, etc. And you'll see I'll also include a session of strides, fast runs basically. Short, short, fast sprints, 30 meters, that kind of thing. Just to sort of prime the legs for what's to come in the next mesocycle, which is base three. Base three, now I'm used to 90k, right? 90k is something that I'm good with at this point. So that means the whole of base three is going to be 90k. 1990, as you can see. 60 again to recover before we start to have marathon buildup afterwards at 90k. But in order to add some new adaptions, because we're now used to 90k, if I just kept running at 90k, sure, I'll still get aerobic adaptions. But I want to add in a new stress now, just to train myself even further. So long run goes back up from a little bit down again, because I'm adding a new stress that I'm going to talk about in a minute, but then slowly working yourself up to 27k again, which is what I touched on there earlier in base two. Anyway, the main focus for this period is keeping that model steady while doing one strong aerobic run plus one repetition speed training session at the track. So the strong aerobic run I've already explained, but as opposed to the last ones, this is an actual full-on strong aerobic run, whereas these ones were short strong aerobic run. So a full-on strong aerobic run is something I would say at least half an hour, probably 45 minutes, possibly even up to an hour at that marathon pace, really. You know, when you're sub-trechel, you're really talking about marathon pace, the pace you could keep up for up to three hours, right? So that's good. Each week I'll do one of those strong aerobic runs, as well as a repetition session at the track. And that's essentially speed training. So I'll go to the track and I'll do 200 meter reps, or maybe even 100 meter reps, just neuromuscular training. Get those legs used to faster pace running, because of course, as I start my half marathon build-up, I'll start doing interval training again. We go to max intervals, and I want my legs to be ready for the faster pace by then. So that's why I'll do three weeks of speed training, leading up to that, just to prime the legs. While keeping that mileage the same, gaining those aerobic adaptions, working a little bit on those high-end aerobic adaptions through the strong aerobic run, and slowly just getting used to that long run, moving up to about 27k. And then as I start the half marathon build-up, I'll probably keep my long run between 25 and 27k throughout the build-up. And that'll be my longest long run, 27k, before the half marathon. And as I said, I have the half marathon in May. So starting in March, I'll have two months of proper training, and then some tapering. In terms of races, I have two options here, down in France. There's a... I'm bad at pronouncing it in French, but trail de aide, or something like that. I don't know, trail de aide. Aise is a place, so it's a trail run in aide. Basically, 11k or 19k, that's what... there's a 30k as well, but I'm thinking maybe I'll do the 11k, and I'll do it as the strong aerobic run, right? 11k, I can probably... depending on the elevation, I can probably do that in a little over an hour, so... Yeah. So I'll do that as my strong aerobic run, probably. Possibly also do a half marathon, even at a very easy pace, or 10k at a sort of harder pace. But that comes in my easy week, right before building the... starting the build-up. So I'm not sure if I'm actually gonna do that one. Maybe I'll just do it as my long run, 20k long run, right? So I could do the half marathon as a... as an easy long run maybe. Maybe just as a social event. That's it really. That is my training over the next few... few weeks, few months even. So I'm excited. After I did my Lideard coaching certification course, I have become more... more, I guess, inspired about aerobic base building. Really getting that mileage up and seeing the benefits of just volume. You know, just doing the volume. So even though it's easy mileage, even though I'm running fairly easy most of the time, I'm gaining adaptions, aerobic adaptions from just having that volume. So that's what I'm gonna work on for the next winter. We'll do another video where I'll talk about my whole year, what I'm planning on doing next year. But this is the next few months and this is what I'm excited about right now. And that's what I'm gonna do. So if you're interested in a training plan, as I said, this is a very basic training plan. There's no real workouts here or anything. It's just sort of an overview of mileage increasing. If you're interested in that, I would be happy to do, you know, offer you coaching. I am working on launching an official coaching program for the loan trail. But if you're interested in me making a plan like this for you, maybe just for how to increase mileage safely over a few months, or maybe you want some specific workouts, maybe you need a half marathon buildup program, anything like that. I would be more than happy to offer that to you. You can contact me through the loan trail Facebook page, and we can work out some prices and talk about what your goals are and all that good stuff. So please do that if you're interested. In the meantime, subscribe to this channel, of course, and check out some of my other videos on training plans and similar videos to this. All right. Hope you're having an awesome day and that your running is going well. Post a comment down below to tell me about what you're doing for the next few months over the winter. And I'll see you in the next episode. Bye.