Monday, December 05, 2005

Plan for Boston 2006

OK, I really do have a plan but does that mean that now I have to actually 'do it' ? This looks do-able on paper and is close to (but still more than) what I've done before and survived without injury. First, my apologies to Lydiard devotees but I'm not quite ready to work up to 100mile weeks, especially over the winter. Perhaps in the spring after I get Boston out of my system things will come around.

Based on Pfitzinger: More than 70 per week: 18 weeks (with modifications)
- main difference is making Mondays a total rest day so only 6 days/week running
- add more variety in long runs with some MP mixed in; may do more in early weeks with pace
- add 3-4 days of pushup/situp core strength & stretches on easy days
- use treadmill for easy early am runs and some faster running when winter conditions interfere
- doubles are scheduled but may be reduced depending on how I feel
- 2 additional easy runs, 6e or (6e am + 4e pm) to make up total mileage with HR<130

st = strides
@ paces = MP marathon Pace, 1/2 marathon, 5K race paces
4e = 4 miles easy
am / pm = morning or afternoon runs
hills down = downhill repeats of 800-1000m at MP with easy jog back up

Week Tempo Midweek-med long 2nd Midweek Long run Total Notes
1 6w/10st 11 9 17 55 Buildup week
2 8w/10st 12 10 17 59 Begin plan
3 8w/10st 13 + hills down 11 18 63 Endurance
4 10w/4@1/2 mar 14 12 16 64 Phase
5 10w/10st 14 + hills down 12 19 67
6 10w/4@1/2 mar 15 13 20 70
7 10w/10st 13 + hills down 11 16 62 Recovery week
8 11w/5@1/2 mar 15 12 20 76 Lactate
9 12w/6@1/2 mar 15 + hills down 8w/10st 22 77 &
10 7w/10st 15-am 4e-pm 13 16w/12MP 75 Endurance
11 9w/6x600 @5k 11-am 4e-pm 9 16 67 Recovery week
12 12w/7@1/2 mar-am 4e-pm 15 + hills down 8w/10st 24 (3:10-3:20) 83
13 9w/8x600 @5k 15-am 4e-pm 8-15k race 18w/last 2MP 72 Race
14 12w/6x1000 @5k 15 + hills down 12-am 4e-pm 18w/15MP 78 Prep.
15 9w/10x800 @5k 14 8-15k race 20w/last 4MP 69
16 12w/6x1200 @5k 15-am 4e-pm 8w/10st 22w/2x5MP 81
17 10w/5@1/2 mar 14 + hills down 10w/8st 17w/last 5MP 64 Taper
18 9w/8st 9w/3x1600 8w/8st 13w/last 2MP 51
19 5w/8st 8w/2MP 6e rest 32
20 Boston, Monday April 18

26.2

Your comments and suggestions are appreciated. Please send flowers to .... ;-) Thanks!

3 comments:

Dawn - Pink Chick said...

Wow, that's quite the plan. Good luck and maybe I'll see you in Boston when I'm 70.

Love2Run said...

You should come watch the race some year. That's the way I got motivated to qualify for the 2000 race. Came down in '99 and walked the course from mile 17-21 during the race and then took the T to the finish and was completely blown away! They are all insane ;-)

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