Monday, January 5, 2009
Marathon Training plan and Pushups Plan #twit2fit
Smart Coach Plan Created on 1/5/2009 - loose guide for mileage ramp-up and interval/tempo pacing. I plan on slowing down easy days as much as necessary to complete them. The plan says 8'56" miles, but Daniels' 2nd edition has as slow as 9'14" based on a 21'54" 5k time.
Start mileage: 51 miles, starting last Monday.
Peak mileage: 74 miles.
Marathon date: 4/19/2009.
Pushups Plan - 2,090 pushups in 10 consecutive days so far. I'm planning on +1% every day until I can't continue the pattern. No time limit on sets, except for available free time. I've been completing the sets within 30 minutes to an hour each day. Hopefully, the workload is light enough to allow consecutive days. The way I've done the breakdown, I won't reach 100 consecutive pushups until June.
Shorter plans:
100 pushups in six "weeks"
200 situps in six "weeks"
Start mileage: 51 miles, starting last Monday.
Peak mileage: 74 miles.
Marathon date: 4/19/2009.
Pushups Plan - 2,090 pushups in 10 consecutive days so far. I'm planning on +1% every day until I can't continue the pattern. No time limit on sets, except for available free time. I've been completing the sets within 30 minutes to an hour each day. Hopefully, the workload is light enough to allow consecutive days. The way I've done the breakdown, I won't reach 100 consecutive pushups until June.
Shorter plans:
100 pushups in six "weeks"
200 situps in six "weeks"
Labels: training plan
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Thursday, December 18, 2008
McMillan Speed Workouts based on 21:41 5k
From McMillan Running Calculator:
I'm going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.
| Speed Workouts | |
|---|---|
| Long Distance Runners | |
| 400m | 1:35.2 to 1:40.7 - 9.44 mph to 8.93 mph |
| 800m | 3:18.9 to 3:28.2 - 9.04 mph to 8.64 mph |
| 1200m | 5:05.8 to 5:21.3 - 8.64 mph to 8.33 mph |
| 1600m | 6:56.4 to 7:11.7 - 8.64 mph to 8.33 mph |
I'm going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.
Labels: training plan
Subscribe to Posts [Atom]Tuesday, December 2, 2008
Post- fall marathon & turkey training run #twit2fit
7.1 miles in 65 minutes... that's good for 9'10" per mile.
Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:
In the meantime, I'll do a quick ramp-up in December including this weekend's Santa Sprint and Stroll 5k and probably next weekend's Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)
Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I'll be in the mid-160s by the end of the year. To help facilitate this progress, I'm back on the wagon tracking calories--it works for me.
Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:
In the meantime, I'll do a quick ramp-up in December including this weekend's Santa Sprint and Stroll 5k and probably next weekend's Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)
Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I'll be in the mid-160s by the end of the year. To help facilitate this progress, I'm back on the wagon tracking calories--it works for me.
Labels: training plan, workout commentary
Subscribe to Posts [Atom]Wednesday, November 5, 2008
Training paces based on 5 miler time
It's likely that many of my runs need to be slower.
McMillan Running Calculator paces for a 37:05 5 mile race.
Daniels 2nd edition training paces based on 37:05 for a 5-mile race:
McMillan Running Calculator paces for a 37:05 5 mile race.
Daniels 2nd edition training paces based on 37:05 for a 5-mile race:
Labels: training plan
Subscribe to Posts [Atom]Friday, September 5, 2008
Recent Monthly and Weekly Distances
52 mile week at the end of July.
July was a 155 mile month.
Where can I go from here? Cardio isn't completely gone... I've been cross-training a decent amount...
Ok... that doesn't say much. 2-3x per week for 30-45 minutes each time for cross-training.
Flying Monkey is November 23rd.
July was a 155 mile month.
Where can I go from here? Cardio isn't completely gone... I've been cross-training a decent amount...
Ok... that doesn't say much. 2-3x per week for 30-45 minutes each time for cross-training.
Flying Monkey is November 23rd.
Labels: injury, training plan
Subscribe to Posts [Atom]Saturday, August 16, 2008
Far more Conservative plan
Your current race time is: 3:39:00 for a Marathon
Your distance training goal is: Marathon
You currently train: 31-35 miles/week
How hard you want to train: Very Hard
Your long-run day: Saturday
Your training program Starts: Monday, 8/18/2008 and Ends: Sunday, 10/19/2008
Length of your training schedule: 9 weeks
Training Plan
Your distance training goal is: Marathon
You currently train: 31-35 miles/week
How hard you want to train: Very Hard
Your long-run day: Saturday
Your training program Starts: Monday, 8/18/2008 and Ends: Sunday, 10/19/2008
Length of your training schedule: 9 weeks
Training Plan
Labels: training plan
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