So I have reviewed the plan, and told Scott I am good with it. So now I will share it all with you. Some things to note, and this is what I have to remind myself as well, I have physcial issues, primarily the arthritis, so I have to take some extra care as I do this plan. I can't go like I thought I would in 2007, where I go all out in each run. This plan is designed for me and the limitations I have. I welcome comments from the running community.
13-Apr 5 Miles - 11:45 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:45 min/mile
20-Apr 5 Miles - 11:30 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:30 min/mile
27-Apr 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile 6 Miles – 12:30 min/mile
4-May 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile 7 Miles – 12:30 min/mile
11-May 6 Miles - 11:30 min/mile 6 Miles - 11:00 min/mile 8 Miles – 12:30 min/mile
18-May 6 Miles – 13:00 min/mile 4 Miles Tempo Soldier Field 10 Miler
25-May 6 Miles – 13:00 min/mile 5 Miles Tempo 7 Miles - 12:30 min/mile
1-Jun 6 Miles – 13:00 min/mile 6 Miles Tempo 8 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
7-Jun 6 Miles – 13:00 min/mile 5K Time Trial 9 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
14-Jun 6 Miles – 13:00 min/mile 4 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
21-Jun 6 Miles – 13:00 min/mile 5 Mile Tempo Proud to Run 10K
Xtrain/Strength/Pilates
28-Jun 6 Miles – 13:00 min/mile 6 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
6-Jul 6 Miles – 13:00 min/mile 5K Time Trial 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
13-Jul 6 Miles – 13:00 min/mile 4 Mile Tempo 11 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
20-Jul 6 Miles – 13:00 min/mile 5 Mile Tempo 12 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
27-Jul 6 Miles – 13:00 min/mile 6 Mile Tempo Rock N Roll Half Marathon
Xtrain/Strength/Pilates
3-Aug 6 Miles – 13:00 min/mile 5 Miles 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
10-Aug 6 Miles – 13:00 min/mile 4 Mile Tempo 16 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
17-Aug 6 Miles – 13:00 min/mile 5 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
24-Aug 6 Miles – 13:00 min/mile 6 Mile Tempo 18 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
31-Aug 6 Miles – 13:00 min/mile 7 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
7-Sep 6 Miles – 13:00 min/mile 5 Miles 20 Miles - 12:30 min/mile
Xtrain/Strength/Pilates
14-Sep 6 Miles – 13:00 min/mile 10 x 800 13 Miles - 12:30 min/mile
21-Sep 6 Miles – 13:00 min/mile 4 Miles 2 Miles
Sept. 27 Toronto Waterfront Marathon
You will notice the pace is a slow one compared to what I have run. Scott says a 13:00 min/mile pace will mean a 5:40 marathon time, well within my goals. I am not too thrilled at slower running, but this is what I need to do body wise for me. So I may grumble a bit, but in the long run this plan will serve me well. The XT portion will be a 4th workout day for me. I already do this for the most part, but it will become a crucial portion of the training plan.
Thoughts?
Charlie
5 comments:
Charlie!
I'm a big believer in things coaches tell you -- mine have never been wrong -- but I must admit to being a little skeptical about a plan with only three 13+ mile runs. I can only speak from my limited experience and knowledge, but I would think that if you're planning for a 6-hour marathon, that you would need more long runs to prepare your body for being on the move that long. I'm not talking speed or even mileage, I'm talking endurance. Am I wrong?
Marci
I think it is a good plan. For a lot of reasons I have not been able to run more then 13-15 mile long runs in preparation for a marathon and it set me up well for a 6 hour marathon. I understand what Marci is saying but you need to train within limits to balance a well body with endurance. More miles raises the risk of injury that will cause you to miss the race. Besides those runs will take you a while so I think the endurance will come.
Hi Marci,
I don't think this will be a problem. This is my third, so I am sure this program will serve me well. the point is to give my body enough training without too much strain on the hips. So we will see if it works. My bet is it will.
Charlie
I understand limiting the number of runs -- it makes sense given your arthritis issues.
But what made me raise an eyebrow was the fact that you're not adding cross-training and strength/pilates workouts in until June. Which is still plenty early wrt to the marathon, but I'd be trying to do at least 1 strength/pilates workout/week (even short ones) before that point.
Is water-running an option for you?
Hilary,
What the coach doesn't know is that I already throw a cross training day in there. I'm on it. No real place for me to do water running.
Charlie
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