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Plan + goals
As marathon training is now officially underway, I thought I'd post a little about my training plan and goals. I always like to know what people are up to and why, so I'm sure someone out there wonders the same about me!
I think I've mentioned it before, but I'm going to follow the 18 week/55 mpw program from Advanced Marathoning (Pfitzinger/Douglas). I really recommend reading the book even if you aren't interested in the training plans; I've read through it a couple of times because I find it really interesting. This program is a lot higher mileage than what I've done in the past, but I think the buildup is slow enough that I should be okay. I also think it's a fairly well-balanced high mileage program. I like Hal Higdon's plans, but when comparing his 50 mile weeks to this plan's 50 mile weeks, I think this plan will be a better fit for me. Increasing my mileage has, in the past, usually resulted in a speed gain so I have faith that moving up will lead to success on race day.
I think what's also going to make a big difference for me this time around is that I have a slightly better base going into training. In 2004, I peaked at 26 miles before starting the 18 week plan and I was running around 26-28 mpw before starting training for Freescale. My peak this year was 38, and I've had several weeks in the 30s.
In addition, I've been really good about stretching and "sticking" my ITBs every night. I've also been doing hip raises after (most) workouts. Time will tell if these things made a difference, but in the past I've gotten pretty lax about my ITB when it's been behaving, which led to problems. I haven't had problems yet this year (knock on wood), but maybe that's because I've been good about the stretches and trying to follow the 10% rule.
So that's the training plan. What's the goal?
My main plan is to go for my BQ (sub 3:40:59). I guess my "back-up" goal is a PR (sub 3:55:50), but to be honest, I'm going to consider anything less than my BQ a failure. Barring injury, of course - although injury is the only reason I haven't already run my damn BQ. If it weren't for my ITB, I probably would've run under 3:45 at Med-City in '04 and then been able to train for Twin Cities and BQ there. OR if it weren't for my stupid ITB, I'd have BQ'd at Freescale last year. I almost hate writing stuff like that because it sounds like I'm making excuses, but I believe I was capable of running those times in my previous marathons. Oh well, shit happens.
I haven't finalized it yet, but I'm most likely going to train/target 3:35. I think this is a reasonable goal for me. I was on pace to run near that for the first half of Freescale, and I felt great (until the ITB rebelled). Putting some of my race times in the McMillan Running Calculator yields marathon predictions right around there. While I know calculators aren't totally reliable, I feel I'm probably in better shape right now than I was when I ran those races. I think half-marathons/20Ks are probably one of the most reliable distances to use; I ran a pretty decent 20K this year (1:36:12, 7:44/mi.), but I wouldn't say I'd particularly trained for it. I've always read that the calculators assume equivalent training, so it stands to reason (to me at least) that if I'm better trained for the marathon than I was for the 20K, I should be able to approximate the prediction (or better it even).
So that's the plan and goals in a nutshell. This might be my last marathon B.K. (before kids), so I'm going to try and make the most out of my training. (Athough if things go poorly on race day AGAIN, I am seriously going to hang up the marathon shoes and move onto shorter distances. This will be my 5th marathon, and I've only been satisfied with my first. That's really sad; I think running 4 "bad" races in a row will be a sign from the universe that I have to move on!)
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Comments
That sounds like a great plan and an awesome goal! I'm currently reading and using Daniels' Running Formula but I also have Advanced Marathoning as it came highly recommend. After I run my first marathon in September I plan to start working through that book too.
I can't even imagine at this point being able to shoot for BQ but I hope that's in my future. We'll see if I'm still saying that after I run my first.
Good luck with the training and of course with both BQ and a PR.
Posted by: Heath | June 21, 2006 11:31 AM
Great plan, I am using the same one and pacing myself from McMillian for a 3:40 with a goal of 3:45. We should have alot in common this summer. :) Good luck with the training and I am looking forward to following your progress.
Posted by: Bob | June 21, 2006 1:45 PM
YAY! we'll be doing the same plan, at the same time, up until about mid September (i'm throwing a trail marathon in there, so I'm going to take an easier week after that, which is one of the major reasons why i'm building in an extra week).
i'm already irritated with these mid week longer runs though. mostly just because, as you know, we have to do 9 tomorrow and it's going to be hot and storming tomorrow night. I DON'T WANT TO HAVE TO DO 9 MILES TOMORROW MORNING!
ok. rant over. good luck! you know I'll be cheering you on!
Posted by: sarah | June 21, 2006 5:27 PM
sounds like a solid plan, m.
one thing i'd chime in with is the pace you're doing your runs at. as i trained for my bq (shooting for a sub 3), i was hammering every single run, thinking that if i couldn't pull off a 10 miler cruising along in the low sevens, there was no way i could hit my mp of 6:50.
what i came to find out over that training cycle and the one leading up to boston is that speedwork is for speed, and unless you're targeting a workout as fast, run easy on everything else. if not, you're going to end up injured or worn out on race day.
through the boston work-up, i used hrm training to reign myself in and was doing most of my runs in the 8-8:30 range (that's 1-2 minutes slower than i'd been doing previously) and when i'd step on the track for intervals i had so much juice in the tank that i'd finish hard 3x3, 4x2, 6x1 type workouts feeling like i could do more. and every single itb issue and weird niggle went away.
wow...that was a long winded way to say, take it easy on your runs and trust that your speedwork will get you the race pace you desire.
Posted by: jeff | June 21, 2006 5:37 PM
Thanks for the feedback!
Heath, I've heard good things about Daniels and it's on my list of books I should read.
Bob, it's going to be fun following every one else doing the same plan. I didn't chime in, but I appreciated your post the other day about the stride debate. I'd just assumed they were in the middle, but at the end makes sense, too. I'm probably going to do them in the middle, just so I don't have to run up and down my street a bunch of times and have my neighbors think I'm even weirder.
Sarah, I'm not super excited about the midweek runs either, but I know they're a necessary evil. I wish I had the option of running in the morning (well, without starting at 4:30 AM!) because 4 PM (when I run) is the hottest time of day here. Stupid early work start. But anyway, I'll be cheering you on too!
Jeff, ah you mention my hated HRM. I wish I had the patience for that. I do need to sit down sometime soon and figure out my training paces, since even though it feels okay I might be running too hard for some runs. (Esp. the long runs, I know those have probably been too fast for marathon goal + 60-90s). Encouraging to hear that your ITB issues and niggles went away!
Posted by: Marisa | June 21, 2006 7:19 PM
I have Daniels' too (who knew that Jack could teach running and produce whiskey!!) Anyway, have yet to get much further in it than when I first got it, but it is on my list...along with a few other books I've picked up and considering buying Advanced Marathoning....Although I think the plan I worked through did me pretty good and a few tips from others on the course I'm running should help as well...
Posted by: Danielle | June 22, 2006 6:57 AM
Thanks for the book suggestion. I just ordered it. I am trying to build up my miles to start training for MCM. I have 4 BQs under my belt but all 4 have been at Boston which...well in the past has been the only marathon I could train for appropriately. I too find that extra mileage is what makes me speedy (or just speedier) more than anything.
Posted by: ~JDoubleU | June 22, 2006 1:42 PM
I meant that to read speedy (or just closer to speedy). I am definitely not speedy.
Posted by: ~JDoubleU | June 22, 2006 3:01 PM
BQ'ing at Boston is pretty awesome! Hope you like the book.
Posted by: Marisa | June 22, 2006 6:59 PM