Today I spent time building my running schedule for the next two months. By building my schedule I mean inputting the workouts that Coach Nicole gave me into my Garmin Training Center. I had to do this at work since the power in my tent (yup back in tent land) has been out for two days. Anyway, I looked thought he workouts when she first sent them to me and I immediately began thinking how awesome these workouts were gonna be. As I entered every detail of every planned workout, I couldn’t help but smile. I know that these challenging workouts will provide me with the tools to reach my goal in October. I’m particularly happy about my potential as a runner. I think the greatest gains will actually come next year as I work on shorter distances during the spring and prep for the 2011 Fall racing season and whatever it has to offer.
Over the next two months I will focus first on building more stamina and strength (through hill workouts) and that will be followed by my Marathon Specific phase. This is all part of a process called periodization. The stamina/hill phase has workouts such as:
20 mile total moderate run including 3 miles on rolling hills @ HM effort, 5 min jog rest then 10 x 45 sec hills @ 3k effort w/jog down rests then 3 miles run up a hill @ marathon effort
The Marathon Specific phase (which I’m really excited about) will prepare to run the best debut marathon possible. One of the key workouts is:
16 mile run:
~3 miles moderate then 3 miles @ GMP, 1 miles moderate then 10 x 90 sec’s @ 5k effort w/2 min jog rests, 1-3 miles moderate then 3 miles @ GMP
Again I am very excited about this upcoming training. It makes wonder how Coach Nicole will switch it up during my next couple training seasons. Come 16 October 2010, I know I will arrive to the starting line healthy and well prepared to conquer my first (hopefully of many) Marathon!
The assistance and guidance that my coach provides is invaluable. If I had followed a ‘canned’ training plan, I’m sure that I still would have been successful, but I don’t think it would have prepared me as well for being a lifetime runner. I’ve already seen drastic increases in stamina and speed and I know that there is more to come. Combine all of this with being in the comfortable soundings of the States and it is surely a recipe for success.
Tuesday, Aug 3
4-5 mile easy
Wednesday, Aug 4
8 mile with 10 x 30 sec’s @ 3k
Thursday, Aug 5
4 mile easy
Friday, Aug 6
5 mile easy run w/4 strides
Saturday, Aug 7
18 mile with 6 x 5 min hills @ marathon effort. Then 5 strides.
Sunday, Aug 8
Rest or 3 miles easy
“It is better, I think, to begin easily and get your running to be smooth and relaxed and then to go faster and faster.”