Tomorrow I've got 11 weeks until the OBX marathon.
Beau, finally, starts school next week and I get serious about my training. I've always been a procrastinator, shrug, what can I say? At least I am a prepared procrastinator. I really started my training last week and this is how it went:
Sunday: 6 miles at an 8:30 pace
Monday: 7 miles at a 9 minute pace in the am. 5k at a 7:15 pace on the treadmill in the afternoon. 20 minutes weight training.
Tuesday: One hour on the elliptical and 30 minutes weight training
Wednesday: 10 miles at an 8:20 pace in the am and then 4 miles at a 7:28 pace on the treadmill in the afternoon. 20 minutes weight training.
Thursday: 4 miles at a 7:20 pace on the treadmill. 30 minutes weight training
Friday: 5k at a 7:20 pace on the treadmill, 1 mile cool down at 9 minute pace.
Saturday: 7 miles at a 7:45 pace.
Total miles: 45 miles
Items found: My marathon schedule for the next 11 weeks:
Sundays: 6 miles at a 7:30-8:30 pace
Mondays: 3-4 mile "speed" run (7-7:30 pace) or intervals and some upper body weights or plyometrics
Tuesdays: The long run at a 9-10 minute pace. I am currently planning the build-up as this: 13 miles, 15 miles, 17 miles, 15 miles, 21 miles, 17 miles, 26 miles, 21 miles, 17 miles, 13 miles, 6 miles.
I know that looks like huge jumps and that I am not obeying the 10% rule but I never have and didn't last year and have managed just fine. Again, as a life long procrastinator I am use to cramming.
Wednesdays: 5k recovery or cross train/weights or rest
Thursdays: 8-12 miles at an 8:30 pace. I may find that some weeks I have to make this my long run and Tuesday my mid-length run. I put the long run earlier in the week so that if I can't do it Tuesday I still have Wednesday and Thursday to make it up.
Fridays: 5k recovery or cross train/weights or rest.
**I've built in Friday and Wednesdays as "rest days" if I feel the need but also tried to limit myself to shorter runs or cross training if I can't make myself do the "rest". I probably won't utilize the rest days until my long runs get, well, longer and I will need to rest.
Saturdays: 6-10 miles at an 8:30 pace
I'd like my weekly mileage to peak at around 60 miles a week and not go below 40 for the week until the taper. Last year I peaked around 55 miles, averaging about 45 miles per week. I only ran 3 or 4 days a week during training last year. This year I plan on running 5 or 6 days a week. I have since April been running or exercising everyday of the week so I think my body is prepared. Just to be on the safe side I have begun taking Glucosamine Sulfate for protective measures. Regardless, I foresee many an ice bath in my future.
To break a 4 hour marathon but my biggest goal, the one that keeps me going, is to qualify for Boston with a sub 3 hour 45 minute finish time. I am not as optimistic about a BQ as I am about breaking 4 hours but still, I remain hopeful and positive.