Notes
(from March 9-15 2009)
Mon Sept 2nd- 16 miles
Tues - Easy recovery run, 5-7 miles. Take it nice and easy and just get the run in. This is the equivalent of a day off for the high mileage week. Remember to really focus this week and get in a big week.
Wed - Moderate mileage, 8-10 miles. Again, keep it comfortable as we will get in a workout tomorrow. Are you still getting in the leg strengthening workouts in? If you have stopped, pick it up again, every little bit counts. The sit ups and push ups are key to getting your body strong and lean.
Thurs - Workout. Warm up for 20 min to begin with, then run 30 min at marathon intensity (what you are planning on running for the race, not a 10 mile or half marathon pace). You should be comfortable but still be working hard. I want you to visualize the marathon, imagine all the people around you and how you are going to stay relaxed and run your own race, not letting anyone pull you out ahead or drag you down. Mental preparedness is going to be your plan, that's where you are going to get to the like 15, even 30 min faster than you ever have. It just as important not to go out too slow as it is to not go too fast. Find that goal pace and stick to it. A slower more controlled pace a the beginning and increasing the pace toward the end will get you to the line faster. 20 min cool down after the 30 min pace run. This is going to be a mental workout more than anything. So set you mind to it and get through.
Fri - Off or easy, short run, 3-5 miles, you deserve it. the past four days have been a test and if you followed the plan, you should be a little worn out and more prepared for the coming weeks.
Sat - Moderate distance run, 7-9 miles. Again, keep in comfortable as you have a long day coming up tomorrow. If the plan was followed, you will have had a huge week this week. The miles will be high.
Sun - Long run, 18 miles. If you move the run to monday, then get in a run today. If you are completely beat and need a day off, take it, but only if you follow the plan for the week. We need to get in a good week or hard training as this is the pinnacle week in the marathon training. Stay mentally strong this week and think outcome. If you need to set out a few water bottles for your long run just to ease your mind, do it!d