This is going to be an interesting week. Let's look at what Hal Higdon's Intermediate I plan calls for in week 4 before I discuss any changes:
M - Cross
T - 3
W - 6
R - 3
F - Rest
S - 6 pace
S - 11 easy
This is what I consider the first week of "real" mileage. Looking ahead, weekend running is not going to happen no matter what. I'll be on a plane on Saturday and we will be in Disney on Sunday. So, if I want to hit this week's goals, I'll have to move everything up one day and remove the rest day on Friday. I can rest on Saturday and Sunday. My other thought is how difficult it is to get 6 miles on the treadmill during my lunch. I'm debating on making the 3 mile days 4 milers and keeping the 6 mile days as 5 mile days. I know the Saturday 6 mile "pace" run is an important step up in preparing you for race pace. So I may try and do that on Thursday outside. Maybe I can do something like this:
M - 4
T - 5
W - 3
R - 6 outside
F - 11 outside.
The Friday run would be a slow pace, probably around 9:30-9:50ish. I'd be looking at slightly over 95 minutes. Our temps this week should get back in the 20's and 30's, so I should be able to get outside if we don't have the snow.
Monday, January 24, 2011
Week 3 results
The fact that the Kalamazoo Marathon falls on Mother's Day has basically now ruled the race out for me. I'm starting to look for another Spring Marathon, but right now I'm thinking if I want to run any distance event this Spring, it will be the 5/3rd event a week later. The 25K event may have to be enough for me as I look towards 1 marathon on my calendar for 2011.
The results of this week were very good, even if it was once again all on the treadmill. We saw single digit weather, about another foot of snow, and our first wind chills in the negatives.
M - 3.01 @ 8:35 pace
T - 5 @ 8:51 pace
W - 3 @ 8:39 pace
R - Rest
F - 5.01 @ 9:00 pace
S - Rest
S - 6.01 @ 9:14 pace
So ends my "cutback week" with 22 miles. Current month total for January is 68 miles.
The results of this week were very good, even if it was once again all on the treadmill. We saw single digit weather, about another foot of snow, and our first wind chills in the negatives.
M - 3.01 @ 8:35 pace
T - 5 @ 8:51 pace
W - 3 @ 8:39 pace
R - Rest
F - 5.01 @ 9:00 pace
S - Rest
S - 6.01 @ 9:14 pace
So ends my "cutback week" with 22 miles. Current month total for January is 68 miles.
Tuesday, January 18, 2011
Week 3 Plans
Week 3 is a cutback week for Hal Higdon's Intermediate I plan. It is already cold, and supposed to get even colder this week. I expect to hit all these runs on the treadmill again.
M - 3
T - 5
W - 3
R - 5
F - 6
S - Rest
S - Rest
Given the short mileage for each run, I figured I would try and hit all these during the work week. I may put in a couple miles on the weekend still, but I do ramp up mileage again for the next 2 weeks before another cutback week. I have a trip to Walt Disney World coming up with the family, and honestly expect to not run during that trip with what we have planned.
Link to the results of this week.
Now starting to look at 5/3rd as an event to run in place of the Kalamazoo Marathon. I know Traverse City has the Bayshore Marathon, and may look at that too.
M - 3
T - 5
W - 3
R - 5
F - 6
S - Rest
S - Rest
Given the short mileage for each run, I figured I would try and hit all these during the work week. I may put in a couple miles on the weekend still, but I do ramp up mileage again for the next 2 weeks before another cutback week. I have a trip to Walt Disney World coming up with the family, and honestly expect to not run during that trip with what we have planned.
Link to the results of this week.
Now starting to look at 5/3rd as an event to run in place of the Kalamazoo Marathon. I know Traverse City has the Bayshore Marathon, and may look at that too.
Week 2 Results
This week of training can best be defined by one word: Treadmill.
Cold weather continues and more snow. I have no problem with the weekday runs on the treadmill, so I didn't even concern myself with outside running. However, I had a window on Friday to do my 9 mile long run. When I came into work, I felt like garbage and my stomach hurt. It didn't really recover until Sunday, so I decided to hit the treadmill in case I had to quit at some point. The results? Another week of all my runs being crossed off my list and a successful week overall:
M - 3.03 @ 8:29 pace
T - 3.01 @ 8:45 pace
W - 5.01 @ 8:53 pace
R - 3.02 @ 8:49 pace
F - Rest
S - Rest
S - 9.01 @ 9:31 pace
Cold weather continues and more snow. I have no problem with the weekday runs on the treadmill, so I didn't even concern myself with outside running. However, I had a window on Friday to do my 9 mile long run. When I came into work, I felt like garbage and my stomach hurt. It didn't really recover until Sunday, so I decided to hit the treadmill in case I had to quit at some point. The results? Another week of all my runs being crossed off my list and a successful week overall:
M - 3.03 @ 8:29 pace
T - 3.01 @ 8:45 pace
W - 5.01 @ 8:53 pace
R - 3.02 @ 8:49 pace
F - Rest
S - Rest
S - 9.01 @ 9:31 pace
Tuesday, January 11, 2011
Week 2 of Training for Kzoo
Brrrrrr-----
Freezing temps again this week. Sticking with Hal Higdon's Intermediate I plans, the week is setup like this:
M - Cross Training
T - 3 Mile Run
W - 5 Mile Run
R - 3 Mile Run
F - Rest
S - 3 Mile Run
S - 9 Mile Run
That is not going to work with what is coming this weekend, so the changes will look something like this
M - 3 Mile Run
T - Rest
W - 3 Mile Run
R - 5 Mile Run
F - 9 Mile Run
Saturday or Sunday will have to be the other 3 mile run unless I can squeeze that run on Tuesday.
Weather is cold, Highs in the low to mid 20s all week and it looks like snow going into the weekend.
The results of this week are here.
More filler so the link right above shows up more clearly :)
Freezing temps again this week. Sticking with Hal Higdon's Intermediate I plans, the week is setup like this:
M - Cross Training
T - 3 Mile Run
W - 5 Mile Run
R - 3 Mile Run
F - Rest
S - 3 Mile Run
S - 9 Mile Run
That is not going to work with what is coming this weekend, so the changes will look something like this
M - 3 Mile Run
T - Rest
W - 3 Mile Run
R - 5 Mile Run
F - 9 Mile Run
Saturday or Sunday will have to be the other 3 mile run unless I can squeeze that run on Tuesday.
Weather is cold, Highs in the low to mid 20s all week and it looks like snow going into the weekend.
The results of this week are here.
More filler so the link right above shows up more clearly :)
Monday, January 10, 2011
Kzoo Week 1 results
Winter really can throw you a curve ball with training. We rung in the new year with unseasonably warm weather in the mid 40's. I was excited to start training in hopes I could get outside and enjoy some possible "warm" weather. Instead, it was mostly low 20's and teens. But, I got all my runs in this week thanks to the treadmill. I bundled up for the long run and did get outside, which was cool. Mid-teens run for just over 8 miles.
M - 3 miles
T - 5 miles
W - 3 miles
R - 5 miles
F - Rest
S - Rest
S - 8.2 miles
I thought of trying to run on Friday, but the workday was packed. Saturday was freezing and we ran errands all day, so I trekked out on Sunday instead.
I bundled up with a nice fleece type winter sports hat. I wore my Nike long sleeve tech shirt (sort of like lycra) and a fleece coat. I wore my long running pants I picked up for cheap from Kohls. I also wore a pair of those simple cotton gloves you can get at Target or Walmart. The onesize fits all kind that are normally a buck or 2 for 3 or whatever. I also wore some plain white athletic socks and pulled them up as far as they went up my calves. I wore the Nike Pegasus shoes which were fine in the snow.
I was a little cold much of the first half, and every time the wind picked up I was chilled. I wish I had a windbreaker for the outside layer.
M - 3 miles
T - 5 miles
W - 3 miles
R - 5 miles
F - Rest
S - Rest
S - 8.2 miles
I thought of trying to run on Friday, but the workday was packed. Saturday was freezing and we ran errands all day, so I trekked out on Sunday instead.
I bundled up with a nice fleece type winter sports hat. I wore my Nike long sleeve tech shirt (sort of like lycra) and a fleece coat. I wore my long running pants I picked up for cheap from Kohls. I also wore a pair of those simple cotton gloves you can get at Target or Walmart. The onesize fits all kind that are normally a buck or 2 for 3 or whatever. I also wore some plain white athletic socks and pulled them up as far as they went up my calves. I wore the Nike Pegasus shoes which were fine in the snow.
I was a little cold much of the first half, and every time the wind picked up I was chilled. I wish I had a windbreaker for the outside layer.
Tuesday, January 4, 2011
Week 1 of Kzoo Training
I'll probably get around to posting an overall 18 week plan with separate links to each of these weekly posts.
I'll be following the Hal Higdon Intermediate I plan. I really liked this plan last summer as I prepared for the Grand Rapids Marathon. Overall, I felt ready for the run and in good shape to run with a specific goal in mind. I will plan on going sub 4 hours this time around as my illness threw me off track last year.
Week 1 plan
M - Cross
T - 3 miles
W - 5 miles
R - 3 miles
F - Rest
S - 5 miles pace
S - 8 miles
His plan calls for one rest day and one cross training day. If I can work that 8 mile run into a weekend long run, I'd probably either swim or bike on the day that is a cross training day.
As I've said before, it is always advantageous for me to run during the week because of the family time I prefer during the weekend. Higdon recommends keeping the pace run the day before the long run so you are not tempted to run that long run too fast. One change I could do would be to move every run up one day during the week and cross train on Sunday. I could also run 5 days during the week, rest on Saturday and cross train on Sunday. I'll just have to keep flexibility in my schedule.
Here's the link to the week's results.
Just consider this arbitrary text to make the link right above standout more.
I'll be following the Hal Higdon Intermediate I plan. I really liked this plan last summer as I prepared for the Grand Rapids Marathon. Overall, I felt ready for the run and in good shape to run with a specific goal in mind. I will plan on going sub 4 hours this time around as my illness threw me off track last year.
Week 1 plan
M - Cross
T - 3 miles
W - 5 miles
R - 3 miles
F - Rest
S - 5 miles pace
S - 8 miles
His plan calls for one rest day and one cross training day. If I can work that 8 mile run into a weekend long run, I'd probably either swim or bike on the day that is a cross training day.
As I've said before, it is always advantageous for me to run during the week because of the family time I prefer during the weekend. Higdon recommends keeping the pace run the day before the long run so you are not tempted to run that long run too fast. One change I could do would be to move every run up one day during the week and cross train on Sunday. I could also run 5 days during the week, rest on Saturday and cross train on Sunday. I'll just have to keep flexibility in my schedule.
Here's the link to the week's results.
Just consider this arbitrary text to make the link right above standout more.
Kalamazoo Marathon 2011
I've spent most of the past 3 summers preparing for the Grand Rapids Marathon which is scheduled every October. The first year went very well for training. However, an injury in year 2 prevented me from running, and I was quite ill before year three and on my way to a crappy run. Despite the fact I run the 10 Mile Crim each year as well, I started looking for a spring time event that I could plan for. The Fifth Third River Bank run is every May; however, I couldn't get excited over an overcrowded 15 mile event.
Luck is on my side apparently. 2010 brought the announcement that a marathon will be hosted in Kalamazoo the week before 5/3rd. Part of the run also goes through Western Michigan University's campus as well. Other parts of the run are roads I ran while working at WMU. The event is still about an hour away, and it is also scheduled on Mother's day, so it is not a definite plan yet. But there is hope to having two marathons on the schedule for the year. At any rate, I've decided to begin training again. I'm officially 18 weeks away from the event, and I have already kicked off training, so this is the start of week 1. I'll post the details of the overall plan as well as week 1 plan and results here soon. With it being a snowy and freezing week, I'll be doing mostly treadmill running to start.
Luck is on my side apparently. 2010 brought the announcement that a marathon will be hosted in Kalamazoo the week before 5/3rd. Part of the run also goes through Western Michigan University's campus as well. Other parts of the run are roads I ran while working at WMU. The event is still about an hour away, and it is also scheduled on Mother's day, so it is not a definite plan yet. But there is hope to having two marathons on the schedule for the year. At any rate, I've decided to begin training again. I'm officially 18 weeks away from the event, and I have already kicked off training, so this is the start of week 1. I'll post the details of the overall plan as well as week 1 plan and results here soon. With it being a snowy and freezing week, I'll be doing mostly treadmill running to start.
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