Sunday, October 26, 2008

Kicking into full gear - 16 weeks out

The Austin Marathon is sixteen weeks from today. I am focused on this race -- and this race only. I have no other races of any distance planned at this point before 2/15/09.

I modeled this past week of training after the Pfitzinger "up to 70 miles" program while intentionally shaving some miles. I wanted to ramp up a little more gradually to reduce injury risk, since I ran a marathon P.R. only three weeks ago today. I hit 48 out of the 56 miles scheduled this past week without any issue.

I enjoyed a steady 17-miler yesterday through the autumn foliage at Waterfall Glen, which is a beautiful nature preserve. Splits were pretty consistent and averaged 7:41 for the entire run, with only one short stop.

Beginning tomorrow, I will use the Pfitz 70mpw plan as my base program. I will make some adjustments that will increase the amount of lactate threshold workouts. Later on, I will make sure I get plenty of goal pace miles, and maybe even a simulated 1/2 marathon on the treadmill.

The number of miles does not seem to faze me. It's a logical progression for me. OK, I admit that running 70 miles the week of Christmas sounds a bit daunting. However, it is the scheduling that stresses me more.

Now that we have a young child, I have to look at my time management very differently. With both parents working, planning is absolutely crucial to hit all the miles -- especially in the 55-70 mpw range. There's little margin for error.

Here is this week's plan, which includes a family visit to Rhode Island later in the week.

Mon 10/27 - 5:45 AM - Treadmill: 9 mi w/4 at tempo pace (target 6:30-6:35)
Tue 10/28 - 5:30 PM - 14 miles GA outside - target 7:40-7:45 pace
Wed 10/29 - Noon - 5 miles on tread - Recovery pace: 8:40-8:50
Thu 10/30 - 5:15 PM - 11 G.A - target 7:40-7:45
Fri 10/31 (Boo!) - 5:45 AM - 5 recovery on treadmill . Travel to RI for sis-in-law visit.
Sat 11/1 - 7:30 AM - 15 miles in North Kingstown, RI
Sun 11/2 - REST

Scheduled total mileage: 58 miles

I am early on in this journey and there is a tremendous amount of work to be done. However, I been here before. I've got the mindset, experience and focus to achieve yet another milestone.

I will run a sub-3-hour marathon on February 15th, 2009 in Austin, Texas.


Darrell said...

That's some schedule, down to the time you are going to get started.

Stay focused and flexible and you'll be great.

jen said...

Great post. You're so focused, I know you will get that sub-3!

Looks like your treadmill is going to be key for getting all the workouts in. Smart!!

yumke said...

Already on your next training cycle. You are a machine!

Good luck. I did the Pfitz 70 and I think it really helped my fitness and running Although didn't pay off on the marathon course (yet) I think it took me one step further in my running. I think the Thursday run (I think there was usually a 5 mile recovery) could be trimmed back so you can focus on more quality work? I dunno, can't wait to hear what you have to say about the program