Training plans

Gosh, there are a lot of them. I have read many, many of them and there are probably hundreds more. Maybe thousands. But I think I have found the perfect blended training program devised of the three I like the best.

And because I am getting more serious about this grand adventure, this wandering of my age addled brain, I think I will write about others strange insights that I sometimes have.

And I will always pass along some of the ramblings of my fellow bloggers as well. Most of them, all of them, are far more interesting and competent than I.

Onward and eastward.

One marathon training of many

Week 1:
To train at this level you will have been running on a regular basis for a minimum of two to three years averaging 30 to 35 miles per week.  You will have run more than 4 Marathons and are ready to work on getting your time down.  So if you are ready for some more serious training then this program is for you.  Trust us, if you complete this program, the marathon itself will be a “walk in the park”.

Intermediate Level: Week 1 Mileage Chart

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Goal:

5

E

Rest

5

T

5

E

Rest

10

L

4

E

29

E = Easy Pace; HD = Hard Pace; HL = Hills; L= Long Slow Run; M = Marathon

Day 1 - This is 5 miles easy pace.  Please find a gently rolling or flat area and ease into the run (15%) before getting into a comfortable aerobic zone (70%) and finish by cooling down for the final (15%).  Stretching is mandatory after each run.  

Day 2 - Surprisingly, this is a rest day.  Use it for light stretching and perhaps some Cross-Training like an easy bike ride (Road or Mountain Bike) or walk or a swim or any other non weight bearing exercise.

Day 3 - This day will be devoted to your first Tempo Run. Tempo consists of a warm-up period at easy pace (1 mile) then pick a pace, say 8 min/mile for the middle 3 miles and finish easy for the last mile of the workout. Generally pick a pace under your marathon pace (30 seconds).  The objective is to increase the length of the workout at pace over the duration of the training program.  This will help you maintain your marathon pace over a longer period of time during the actual event.

Day 4 - This is an easy run day; 5 miles on easy terrain.  Remember that stretching after all runs is mandatory and before a run, optional. 

Day 5 - Rest day.  Stretching and/or Cross Training 

Day 6 - Long Slow Distance Run of 10 miles. This run is very important and should not be missed. Furthermore, please go slow on this run as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Leave any speed, tempo or hard pace for other times during the week. 

Day 7 - Today is a recovery day of 4 easy miles (6.5 km) to get the lactic acid, etc out of your muscles from yesterdays LSD run.

Illinois marathon

Well, it is over. The first Illinois marathonis now in the books and guess who won it? 

Ok, if you guessed me, thanks, but you are wrong. A Kenyan. Yea, even in central Illinois in a first time small (1613 full marathon finishers) a young 24 year old Kenyan wins the race. 

Not elite fast, but still blazingly fast. 2:26. A friend of mine finished 9 or tenth. Apparently some confusion ont the top ten placers. And another who qualified for Boston by o6 minutes in 3:04. 

I ran a great race until the calf cramps set in. Just a rippling of the muscle and then pain. I have never felt anything like it. At first it was disconcerting - feeling the muscle ripple up and down. But after the rippling a pain was felt. So I walked. Then I ran, then the calf ripppled, then the pain, then I walked. This went on for the last 10 miles.

But I still had a PR by3 minutes. It should have been better, being a flat course, but oh well. Shit happens.

time:	4:52:04
pace:	11:09
10k:	1:00:18
13.1:	2:13:48
20 m:	3:35:50

I wanted to run a 4:30 - a 10:18 pace. 

So, let's take it alittle at a time.

10k - 1:00:18 - 9:43 too fast, but was feeling great. Now that I do the math that is a 4:15 pace. 

13.1 - 2:13:48 - 10:12  pace. More where I should be. So big slow down second leg. 

20m - 3:35:50 - 10:47 pace. Cramping is an issue, but I kept going.

I truly believe a 4:45 was withing reach, but probablynot a 4:30 unless I would have started slower. it just means Boston may be harder to do and I have alot more training to do. A lot more long runs. I need run of 10+ miles every weekend until those come easy and come at a 10 minute pace or less. Eventually those have to get to an 8 minute pace to qualify but this a multi step process. 

Next test - Indy half marathon.

Goal - 2:10

The Fantasy, The Hope, The Dream

The OBSESSION!!!!

Yes, obsession it is becoming. Why? It is not such a big endeavour. I don't talk about it much. I do daydream about it. I night dream about it. I think about it on the short drive to work. It isn't even a given that I could qualify. Being 46 years old in 2 weeks, I have to run a 3:30 marathon. That is an 8 minute pace. sure, I can run an 8 minute mile. I could probably eke out close to a 6:15 or 6 minute mile. 

But just one.

Then the heavy panting.

And fighting back the feeling of puking.

Here is what I need - 

Mile time dropping to 6:15 consistently, more easily.

I can do a 5k in the low 27's. That needs to drop to 21:30. 

10k in 45. Haven't done one in years.

My half marathon need to drop 36 minutes - next test here is the Indy half.

And of course my marathon time is at 4:55. A huge 85 minute drop. A 3:16 per mile drop.

Based on my last year Indy half in 2:16:45, marathonguide.com has my calculated times as:

5K 0:29:26
5M 0:48:36
10K 1:01:40
10M 1:41:48
Half Marathon 2:16:45
Marathon 4:46:24

My last marathon time is close based on these calculations. Anchorage is a hilly course and the last few miles were difficult. But I have timed myself on a 200 meter indoor track several times. My 5k times are lower than predicted above. 

I have run three timed 5k's in 27:30. Based on that I get a 2:07 half and a 4:27 full. On Saturday (April 11) we will see if this is accurate at the Illinois marathon. I will also test this on May 2 (Indy half). 

If I meet these calculations, and I believe I can, then I may have to turn this fantasy fully into a HOPE.