Monday, June 25, 2007

Plan for MDI

At long last, I've formulated a plan of sorts for MDI. It's very detailed just because I like to be told what to do, even if it's just me saying so and even if I choose to ignore my own advice. The basic workouts come from a 3 part series on Training and Racing within your Personal "Marathon Zone" by Guy Avery from Sept/Oct 2006 to Jan/Feb 2007 in Marathon and Beyond.



It took some work to figure out the details but I think I came up with a challenging but manageable plan for me. I have a series of races (in green) that are meant to be milestone tests or to replace workouts, including a marathon where the plan is to do 18 miles at goal pace before shutting down the engines. It's divided into 3 x 6week periods with 2 of the 1st 6 weeks (in blue) already behind me. There's a fair amount of goal pace running and long runs with fast goal pace finishes (I know Andrew will love me for that) but nothing too different than what I've done in the past. It should be interesting to see how it goes.

The past week was good as far as the running went but way too busy otherwise and no time to blog much about it.

Sunday - no long run due to the Father's Day race directing so just did 5.5 miles when I had time later in the day
Monday - an easy 5 miles but very slow feeling tired and stressed
Tues - 10+ miles with Garmin going wonky but it was hot and slowed at the end
Weds- 8 mile fartlek with 1, 2, 3 minute efforts with 2-3 easy bits and then repeated. Felt good but legs got tired and right hammy was complaining.
Thurs- med long 14.5 miles in 2hr doing loops around town and several water stops at the town square. Finished off with a quick dip in our fishpond.
Fri- 8 miles at an easy pace around town but then upped to tempo effort to beat the thunderstorm home
Sat - 9 miles, again at an easy pace around town with a few strides at the end

Weekly total of 60 miles in 7 runs and 8hr 15 min on my feet.

Sunday - a new week starts but Andrew was away so it was a pair of long loops in town with each a mirror image of the other. 18 miles in 2hr 30min exactly and heartrate at 128 avg. The run started like death warmed over and improved slightly for the 2nd loop but I then died again at the end as I tired in the last miles.

Today was another rest day (hate to miss them like I did last week).

Have a great week!

10 comments:

Phil said...

Great looking plan. I continue to be amazed at how low you can keep you HR on those long runs.

Thomas said...

I think I said that about your Boston plan, but I'm surprised by the relatively low mileage.

Jamie said...

Very solid looking plan! Cool deal. It'll be here before we know it.

Love2Run said...

Phil, I work at keeping the HR below 135 on my long/easy runs which is around 70% of max. That way I should have enough energy for the harder efforts.

Thomas, the mileage is on the low side but it works for me. I'm aiming at getting the key workouts 1st and then allowing the other days to fill in as they will. The weekly totals might go a little higher depending on how I feel.

Jamie, are you doing MDI too? We're thinking of doing some training runs on the course if you're interested.

Andrew said...

Does this mean no Perry to Eastport 7 miler on Sunday?

Marc said...

Mike - I like the plan. Well, except for the fact that it shows how fast MDI is coming up on us...

olga said...

I can't believe somebody can run at 128 HR...I mean, at all. What, am I an alien? A moron? May be that's why I hate HRM...

Bruce said...

Great plan, the weeks will pass in no time. Enjoy it.

robtherunner said...

I envy your plan and maybe once I begin my new job and get on a relatively stable schedule I might attempt a plan of my own, which I have done before, but failed miserably. It sounds like you're on your way to MDI.

Quinto Sol said...

I am curious as to where in the marathon you're running the 18 miles at goal MP three weeks out. At the beginning, four miles into, or at the end?