Saturday, December 20, 2008

It's Official: Boston Training Plan

FINALLY getting around to focusing on the Boston Training plan. I have been running 3x week this month; mpw of 22, 24, 23 and 24.5. Goal is to get up to 30-32 mpw over the next few weeks, with a LR of 14 miles before starting a modified Pfitz 12/55 on 1/13/09.

Plan is to do the 12 week schedule over 14 weeks. Modifications will include possible substitution of cross-trainer for recovery run 1x a week, and possibly maxing out at 50 mpw like I did last year.

So- here's the plan: I am going to run long on Mondays, so the week will really begin on Tuesdays. This give me flexibility to run long on Sunday if it works out, and b/c Boston is on a Monday, shouldn't mess me up too much.

Pfitz week: Calendar week
11: 1/13
10: 1/20
11: 1/27 (skiing in Colorado- might only run 3x instead of 4)
9: 2/3
7: 2/17
6: 2/24 (will do Spring Thaw 15 mile option for 15/12MP run on 2/28)
5: 3/3
4: 3/10
3: 3/17
6: 3/24 (will run Just a Short Run 30K as 18/15MP run on 3/28)
2: 4/1 (will skip race; skiing in Colorado)
1: 4/7
Race week 4/13 (will modify for 16 miles pre-race)

so-- there's the plan!

I will also NOT be racing during this training cycle. I know that I am capable of training to run a 3:45 (8:34 MP), and hope for a PR and another BQ at Boston.

My #1 goal is to run Boston well-prepared and healthy. I do plan to attempt a sub 3:40 in the future, on a faster course. This most likely will be the only chance I get to run Boston, and I want to have positive memories!

I know I'm most likely selling myself short, but there are other races and other days to 'go for it'.

I also might sign up for the Pittsburgh 1/2 and see how that goes.

Ok- now its in print, so I have to do it, right?

NRR: last night was our GNO anti-holly ball dinner at Francos. It was so much fun, and great to see everyone. DS#1 had hockey at 7:10, so I am feeling a bit low at this point.

RR: got in 6 recovery miles (not really sure WHAT exactly I was recovering from) this morning.


Wednesday, December 3, 2008

Back on the road again....

Yippee! Got in an 8- miler Monday, then a nice road/track 10-miler today. Pace: 9:29, which is on the fast end of the 10-20% spectrum.

For Boston, my goal is to TRAIN to fun a 3:45: 8:35 MP, but my main goal is to re-BQ; which is a 8:45 pace. So, I am going to train using MP of 8:35, and hope for the best come race day.

This was first MLR I've done outside on the roads in almost two months. After the 3 weeks off, I have been doing 90% of my runs on the Treadmill. I am a bit unique in why I don't mind the TM, and here are the reasons:

WHY I LIKE THE TREADMILL FOR WINTER TRAINING (not in any particular order)
1) I can control my paces: especially good for tempo and speedwork.
2) I get caught up on the news, sports, and sometimes even enjoy Ellen and Rachael Ray show.
3) I don't have to worry about the weather; which means I also don't have to worry about what to wear.
4) I don't have to worry about the cold weather bothering my asthma
5) If Danny needs me at school for his asthma, I can be reached by cellphone, and am only 15 minutes away, as opposed to having to run miles back to my car
6) I can use the bathroom, refill my water, and get a new towel: really great for MLR.
7) I can run on an incline, which my S*ITBand seems to appreciate.
8) There are always other people running while I am running: when I am on the trail, I might pass 1 or 2 other runners.
9) It is easier on the knees/Sh*tband than the roads or trails.
10) I don't have to carry my own water or food.

Boy- don't I sound pampered!!!!

Summer running is another ballgame-- put me outside any day!

Tomorrow's topic: Marathon training program for Boston.