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!