New week people, make it a good one

 

For me, it's the start of an 18 week marathon training program. Somewhere in there I'll run a 10 miler and a 30K.

 

Recovery run this morning. Felt better than I expected. Nice, fresh 13C and barely any wind. Now that's my kind of weather for running

 

 

 

Today is "recovery is over--back to work!" day.

Hard 13-miler with 10k @ LT pace and 3-mi @ MP. NIce bike path along the Conneticut river.

My training for the half went really well, till that stupid high heel episode. Couldn't run for a week and it caused a flare up of my ITB. Which then interfered with my running. But it kept its head down till very late in the race. So can't blame that Anyways, on to the next one.

 

Trey: it's based on my training for my first marathon. Since my 1st marathon worked out so well though very slow, I must've done something right However, my base now is much better then it was back then. I've already done 5x20+ kilometer long runs (plus now the half) in the weeks leading up to the half and another 3x20+ runs spread out in the 8 weeks before.

I'll now take my time building up to a 30K long run over a 10 week period. And do 3x30+kilometer long runs before my 30K race (32, 34 and 36K). And one more after the 30K race before tapering for the marathon.

To improve my speed a little,I'll do one shortish tempo and one progressive run a week. And a 3/1 long run every 3rd week. I've been doing 1/1 long runs before the half: running easy for 1h15 then speed up a little for the second half.

I'll change the plan depending on how well or bad training goes.

Difference with my first marathon plan is that I'll be working a little on my speed. And that I've set myself a time goal for the race. I'd like to finish faster then I did the first time (5h16), preferably a sub 5 hour marathon

Lets see...

 

Saturday, 8 hilly miles, still a bit tired from last week.

Sunday, went to a bridal shower and there was free flowering champagne (my favourite) enough said

Today, easy 2.5 with an upper body workout at the YMCA - gotta order a lap suit.

 

13 weeks out from my first HM of the season.

 

Dutchie - good luck on the new training cycle - did you rest after that HM?

 

A

Here's a pic of me at the finish of the half marathon:

 

http://www.aktiefoto.nl/zoeken/scripts/bladeren.asp?contentId=1&evenement=20090614-amersfoort&foto=af09-11611&richting=back&methodeZoeken=startnummer&fotoID=1471708

 

Hope it works.

Good photo. You look like you're sweating!

 

As long as we're posting race photos:

Recovery run today, 6.3 mi, 1:02:16 along Cherry Creek in Denver, a nice path below street level. It's supposed to be a rest day but I can't run tomorrow so flip-flopped the days. I really felt tired after yesterday's hard workout, plus warm and 5000 ft elevation

 But I warn you, I'm nothing to look at.

 

I've already set that bar pretty low!