Week of March 29 - SPRING BREAK

Mon - 30 minutes at practice with the team
Tues - 50 minutes (last mile at 6:52) with Rob at Queeny
Wed - 30 minutes around Kirkwood and Vianney
Thurs - 45 minutes from my condo to Manchester and back'
Fri - 30 minute night run at Vianney's track
Sat - 60 minutes on Grant's Trail
Sun - 30 minutes around Vianney

I felt pretty good this week. Since I did not have school this week, 7 runs in 7 days was no problem.

NEW GOAL

Since I was able to run under 3:20 at the LCFB marathon, my next goal will be to run under 3:10:59 at the LCFB marathon in 2011 and qualify for the Boston Marathon. I met with Tim shortly after the marathon to talk about what it would take to achieve the 4.5% improvement and qualify for Boston. I plan to train consistently during the De Smet Track & Field Season, then over the summer I will train more seriously and incorporate pylometrics and weight training. I may run a half marathon over the summer to give me a race to focus on before next year.
As most of you know, Liz and I are PREGNANT, so life is about to change. I still plan to run, but I will be forced to do so with less sleep and will have to be super organized to get everything in. I am motivated to take on the challenge and can't wait to be a dad. I soon will be one of those dads running behind a "jogging stroller."

THE BLOG IS BACK

After a month hiatus, the marathon training blog is back. I know a lot of people are excited about this....
Since the marathon on February 28, I have been running at an easy pace for a certain amount of time (usually 30 - 60 minutes). I haven't worried about pace or distance, but instead have been focused on getting my training runs in consistently each week. I rested for 6 days after the marathon then ran 17, 21, 27 miles per week for the rest of the month. The training plan I will use for the next couple of months looks like this

Week 1 - 6
30 min
45 min
30 min
45 min
30 min
45 min
off or 30 min

I am currently finishing the third week of this cycle and have completed each of the runs. Due to our track schedule, I typically change the order of the runs depending on when I have time.

Week 7 - 12
45 min
30 min
30 min at marathon pace
30 min
45 min
30 min
60 min

Since most of these runs are rather uneventful, I will be posting each week rather than each day to allow for more interesting posts and avoid constant repetition.

NEW MARATHON PR - 3:19:14 - MISSION ACCOMPLISHED

One last blog before GO time

Liz and I checked the course today and it is what is says it is - a one mile flat loop. There isn't much scenery to speak of, as it takes place in a business district, so you run by office buildings, occasional trees and some hotels. Since I am not here for the scenery, the course is just what I had hoped for and should race fast as long as the snow holds off. They have a lot of snow here, but the roads are clear. There is a chance for snow tonight, but I think it will be plowed in time.

Liz and I jogged the course a couple of times and did some short sprints. I feel great and I am anxious to get this thing going. Today I ran my 603rd mile since the training plan began in mid -November. I have done all I can do, now it is time to race...

Only a couple of days until RACE TIME

Well over the last few days, I have really cut back on the running, to allow my body to recover just in time for Sunday's Last Chance for Boston Marathon in Dublin, Ohio. On Wednesday, I ran my last marathon pace workout, it was pretty simple. I started with a 15 min jog, then ran 2 miles at marathon pace, and finished with a cooldown jog. I felt good and I am looking forward to the challenge that lies ahead. From Thursday to Saturday, I will jog 15-30 minutes with some short quick strides to help me stay sharp. I have been focusing on rest, eating healthy and drinking enough water.
As for the marathon, at this point the weather forecast calls for about 30 degree temperatures and a chance of some light snow. I am confident that the course will be clear so I am not too concerned about the weather and I am thankful that there is no wind in the forecast at this point.
The plan for race day is to run the first half of the marathon at 7:30 pace which is about a 3:17 marathon pace. After the first 13 miles, I plan to slowly pick-up the pace towards 7:20, which is the pace I have been training. Even tough the original goal was to break 3:30, this training plan has gone so well, I am optimisitc that I can run under 3:20.
Thank you to all who read the blog, wished me well and most of all those who trained with me - Liz, Kevin, Kati, Kevin A., Ryan and especially Rob. I couldn't have done it without you. Also, thanks to Tim for designing the plan and keeping me motivated. Finally, thanks to Liz again for supporting me during these last few months and for putting up with me while I train. I am confident and ready to go!
This may be my last post before the marathon, altough I may try to post on Saturday if the hotel has wireless. Our plane leaves Friday night at 7:45.

Thanks again and stay tuned for race details....

Last Long Run

After three days of easy short runs, the plan on Sunday was to run 12 miles total and the the last 10 at marathon goal pace - 7:20. It rained almost all day on Sunday, but Kati, Kevin and I managed to get all but the first two miles in without much rain at all. My splits were 7:22/23/21/17/21/22/20/16/15/12 for a total average of 7:19. I felt strong again today especially for the first 6 miles or so. I picked up the pace a little toward the end to really test what I could do. That pace for 26 miles will be a challenge, but I am ready to go. Thanks Kati and Kevin for running in the rain and getting me going.