from an email received yesterday evening...
Hey Guys,
Ok... after too much stressing about this, here's your assignments.
Women's Olympic Qualifying 2:46 - Paul Terranova and 1 or 2 Rogue Elite Team athletes (to be determined).
3:00 - Scott McIntyre and Roger Isern
3:10 - Greg thomas and Steve Fletcher
Any problems along the way to the marathon, please let me know. I do have a few more ideas for pacers if for some reason you can't do it.
Yikes.
So, today I mulled over options about the preparation for the marathon. Should I pay an online coach? Greg McMillan, Derek Williamson? Should I train with Carmen with the rogue competitive team since she is a master's runner, and has a small stable of runners? Should I talk to Mac and work with him, since his group seems competitive and he is a masters marathoner who does well? Gilbert? In the end, I realized that a. I am a cheapskate and don't want to shell out 75-150 bucks a month for a coach, and b. I can probably get along self training and using Daniels or another source to help with workouts. Plus I have you-know-it-all's to provide plenty of advice as I stumble along.
In order to run a 3:10 on Feb 16th, I will try to follow the following rough guidelines for the next 12 weeks as I get ready for it.
a. Peak Mileage will be between 60-70 miles. I will hit this 2 weeks out, 5 weeks out, and 8 weeks out. In general, I will run 80%, 90%, 100% then 70% weekly mileage as a build up to longest runs.
b. long runs will be ramped up from current 12 miles by 2 miles per week peaking at 22.
c. I will hit 3X20 milers
d. I will do 2 quality workouts a week, and will focus on tempo and strength.
e. I will taper for 2 weeks, reducing mileage but not intensity.
f. I will run 3M sub 1:30 as an indicator.
g. Every other long run will include tempo, marathon pace, or other up tempo speed for part of the run.
h. I will try to post my weekly plan on Sunday for following week.
Anyway,
I ran 7 miles tonight, and focused on keeping my feet light ( I pictured running on raw eggs without breaking them), my power coming from the glutes not hamstrings, and my turnover quick. I felt good when all of this came together, but it did require a lot of concentration. Trying not to alter the form too much, but also want to run on forefoot more.
Total for week is 23 I think. Will try to run 7 tomorrow, 6 on Friday, then 14 Sat. for a weekly total of 50.
Yikes.
So, today I mulled over options about the preparation for the marathon. Should I pay an online coach? Greg McMillan, Derek Williamson? Should I train with Carmen with the rogue competitive team since she is a master's runner, and has a small stable of runners? Should I talk to Mac and work with him, since his group seems competitive and he is a masters marathoner who does well? Gilbert? In the end, I realized that a. I am a cheapskate and don't want to shell out 75-150 bucks a month for a coach, and b. I can probably get along self training and using Daniels or another source to help with workouts. Plus I have you-know-it-all's to provide plenty of advice as I stumble along.
In order to run a 3:10 on Feb 16th, I will try to follow the following rough guidelines for the next 12 weeks as I get ready for it.
a. Peak Mileage will be between 60-70 miles. I will hit this 2 weeks out, 5 weeks out, and 8 weeks out. In general, I will run 80%, 90%, 100% then 70% weekly mileage as a build up to longest runs.
b. long runs will be ramped up from current 12 miles by 2 miles per week peaking at 22.
c. I will hit 3X20 milers
d. I will do 2 quality workouts a week, and will focus on tempo and strength.
e. I will taper for 2 weeks, reducing mileage but not intensity.
f. I will run 3M sub 1:30 as an indicator.
g. Every other long run will include tempo, marathon pace, or other up tempo speed for part of the run.
h. I will try to post my weekly plan on Sunday for following week.
Anyway,
I ran 7 miles tonight, and focused on keeping my feet light ( I pictured running on raw eggs without breaking them), my power coming from the glutes not hamstrings, and my turnover quick. I felt good when all of this came together, but it did require a lot of concentration. Trying not to alter the form too much, but also want to run on forefoot more.
Total for week is 23 I think. Will try to run 7 tomorrow, 6 on Friday, then 14 Sat. for a weekly total of 50.
2 comments:
Go get 'em! You've got a very scientific approach.
I was thinking more and more about your approach to training, but I think for a 3:10, I'll need a little more structure.
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