Alrighty then. Here starts my build up to my fall goal marathon for BQ. I need 8 minutes. Race is Nov 7 here in Indy and it is flat (big surprise). Current plans are to stay over 50 mpw through the summer. 6 to 7 days of running. 4 or 5 easy days which I ascribe to being in the LHR realm of anything less than 138 BPM (see low heart rate training group for details or read Maffetone books). Two challenging workouts per week. I plan to mix these each week between fartleks, track work (800s or 1200s repeats at 5k), intervals, HM pace during long runs and hill repeats (if I can find any good ones around here other than parking garages). Once I hit September, I plan to sharpen by increasing MP miles during long runs up to 17 (I get this number by figuring my longest run will be around 21 or 22 miles and I would get 2 miles of warm up and cool down and be able to push the pace the rest of the way) and increasing weekly miles into the 60 mpw range. So what do you think? I'm not real keen on a daily plan as I like to keep things fluid and don't want to be a slave to the schedule (takes the fun out of it for me). Open to suggestions as I want that BQ.

Thanks CC. I'm an engineer and I know my weak spots - data and schedules. If I fixate on those I miss the fun and joy in running. I see you are planning MCM (great race except that last hill to the Iwo Jima Monument). Looking forward to seeing your plan now that you have one under your belt.

Once I start doing the long run with larger portions at HM or MP I will think of them as hard workouts. Up to then I plan two other speed/strength workouts. I watched Lydiard hill workouts and like the idea of working these into the routine.

There is a half on Oct 10 in Evansville that I plan to use as a gage. Ideally I would want another week of receovery but I think 4 weeks should do the trick. I have lots of friends there and its a nice course so I am a definite there. Other than that I plan on running 5Ks and 10ks as I can during the summer. Its dificult to plan with kids playing soccer, baseball, and lacross. My running plan is Improvise, Adapt, Overcome.

If you plan on doing any races between now and your marathon. On the weeks that you have a weekend race I wouldn't do the hill workout. The Lydiard style hill workout can leave your legs feeling stiff for a few days my cause you to be flat on your races. I'd replace it with some repeat 100's or 200's with long active rests on the track. These aren't nearly as intense and they keep your legs loose, for the race. Also, I don't know if I would run the Lydiards every week until the fall race. When you feel like they are getting fairly easy I would change it up and start doing more intervals or speed repetitions. The variety will keep the training challenging and keep you from plateauing as much.