RA Coaching Forum

1

Chris’s Fall Marathon Training Journal (Read 257 times)

celiacChris


3Days4Cure

    This time I promise not to fall off the planet. At least the markets have stabilized somewhat. Survived Marathon #1, now its time to gear up for #2: Marine Corps in October. Key notes on this: The next two weeks are about recovery and working into a fuller training schedule: • Felt great the day after the marathon, so I ran .5 mile at a 14mm pace just to loosen up some, walked the omaha zoo, ran through an airport. • Yesterday felt perfectly fine, so I did some stationary bike and weight training. I'm taking today off, mostly because of time, and I plan to get 3 miles in tomorrow, cross train on Friday, and run 4 miles Saturday. • Next week will be 4 days running (total of 18 miles), plus cross training (swimming 3x a week), plus me walking in relay for life (should get 15 or so miles of walking in). After that, I should be back into the mid-30's pushing into the 40's. Last go-round I only did running (no cross training) and had to stop weight training with a broken finger. My goal is to get up to consistent 5 run weeks, 40+ miles, peaking in the 50s. With that, I will lift 3x a week, do Core work 3x a week, Cross-train 3x a week, and full rest one day. Probably still a bit light for the serious marathoner, but I need to stabilize and build some consistency in my running, then push it up more in early 2010 to 50+ mile base weeks (and hopefully 60+ by the end of 2010). The motto for this training cycle: Consistency, week after week.

    Chris
    PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

    Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

     

    2022 Goals

    Back to 10k

     

    celiacChris


    3Days4Cure

      Recovery from Lincoln Marathon over. Time to get going. Plan for the week: Run (minimum mileage, I allow up to 10% additional on any run): 4 mi Tuesday 5 mile Wednesday 5 mile Thursday 4 mile Friday 1-2 mile Saturday 10 mile Sunday: 3 mile warmup, 5 mile “race” (I’m treating as a tempo even though its an official race), 2 mile c/d Strength Train 4x Arms on Sun and Tues, I have no spotter the rest of the week Core on Thursday and Sunday (I meet with a PT on Thursday to develop core program) Swim 2x – 700 yards on Wednesday and Friday per this program: http://www.ruthkazez.com/SwimWorkouts/ZeroTo1mile.html Cycling: for now on the stationary bike, trying to get in a couple of miles on Thursday Note: I also plan to start streaking.

      Chris
      PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

      Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

       

      2022 Goals

      Back to 10k