Thursday, January 28, 2010

Marathon Training Plan: 6 weeks M-2-M

This week's runs have been interesting.

Tuesday was a pretty nightmarish 5 mile run with 3 miles at Tempo pace of 7:13. It was hot, I was on the treadmill, and my headphones were broken.

Wednesday, I did 10 miles outside at 8:13 pace with relative ease. I hit my stride around mile 3 and never looked back. Not even when I ran out of sidewalk and had to run in the bike lane...in the dark...because I laugh at danger I'm not very smart. That is, I didn't look back until I smelled ANOTHER skunk. What is it with California and those things?

--------------------

After my stress fracture, I didn't really have a training plan. In the words of Forrest Gump: "If I was hungry....I ate. If I was tired.....I slept. And if I had to...you know...I went!" So, when I felt good, I ran. When I didn't feel good, I didn't run. I worked to increase my weekly long run by 2 miles each week - up to 18. It got me to a 3:44 finish, but I blew up around mile 22. I think that I blew up mostly because of the lack of long run miles. So, for my New Orleans race in 4.5 weeks, I plan to fix that with a formalized plan.

Like I've said before, I'm pretty busy right now with work. I'm trying to wrap up one gig while starting up another one. Annoying. But, my pain is your visual gain. Because I am so busy, my head is pretty much always in the gutter thinking of numbers.

I want to get back into speed work and get back into lifting weights. So, I need to add those to the schedule. I also want to get back into 20 mile weekends, so I'll want to put some of those in there too. But, I'm trying to follow the 10% rule as much as possible, so I don't want to go TOO crazy. Put that all together, and this is what you get for my Marathon 2 Marathon 6 week training plan:



For some reason, my job as of late has been about Power Point. I don't mind power point, but it takes a LOT of time for someone like me who likes everything to look just right. That said, for all of you executive types (I'm including the CEO of the household here), the executive wanna-bes, and even the folks who are just the master of their domain, I've included a bit of a one pager summary of my approach. Feel free to print it out and stick it to your fridge. You know, to tide you over between your blog visits.

Let me know what you think of the plan. Too much too soon? Not enough miles? Not enough beer? I thought about a line item for post recovery beer, but I was afraid that would get a little too repetitive with "yes yes yes yes" across each day.

If one of those formats doesn't sell you that I know what I'm talking about, well then I just may have to bring out Vince the Slap chop / sham wow guy - because something is totally wrong.

9 comments:

Jamoosh said...

There is no beer in your schedule. How do expect to replenish antioxidents?

Morgan said...

Back up... you're running another one so soon? Are you trying to qualify for Maniacs?!?!? The plan looks good to me, I researched a lot of back to back plans when I ran Chicago and then a Half marathon 2 weeks later. Just make sure you schedule the beer...

Julie said...

Hi Adam,
Good job on getting your runs in and I am smiling at your "I laugh at danger...I am not very smart" comment:) I didn't know that California had a skunk thing, sorry to hear that. Ick!! Your training plan looks very impressive and thats all that I can tell you. I can't give you any advice or words of wisdom because I am so not qualified! Have a good one Adam!

GeorgiaSnail said...

I really like that you are mixing in the MP runs in the day before your scheduled long run....Oh, and I'm with Jamoosh, replace those antioxidents...

inspiREDtorun13 said...

I don't think I truely knew what it felt like to crave a beer until I had experienced a long run.

I doubt a beer company would ever make a commercial advertising this as a good idea. But it would be right on. Haha.

Mike Russell said...

I think you have a great plan. There is no need to go over 3:00 on your long runs, and it looks like to me that you are following that rule.

Get out and pound the pavement!

Ace said...

Watch this! You're gonna love my...training plan!

Rio said...

That treadmill run sounds ...uh..dreadful- ick. The plan looks good! Try not to forget the 10% rule!

RunningLaur said...

Beer totally fits in that cross training section at the bottom.

And maybe it's just the math nerd in me, but 40/22/32/47/34 doesn't work out to 10%... :)