Sunday, December 7, 2008

Phase Two: week 1 of 5

Time to put some logs on the fire.

The last five weeks I've averaged 54 miles per week - the next five weeks I'm planning to average 77.5 miles per week. Plus, I'll be adding a LT workout and a hills workout each week. So, it will be a relatively major change to what my body has been handling lately. The basic structure of the next 5 weeks will be 4 relatively difficult days (LT workout, 90+ min run, Hills, 2+ hour run) and three recovery days (6-8 miles). My next day off will be January 8th. The good news is that my legs feel pretty lively and other than the normal aches and pains I'm pretty healthy.

This is a good a time to look at the overall structure of my plan for the next 19 weeks leading up to Boston. The next 15 weeks will be split into three 5-week cycles - 4 weeks of building mileage and/or intensity and one week of "recovery." The next cycle, starting on January 12th, I plan on averaging 86.5 miles per week adding some marathon paced runs and higher intensity LT runs. The last intense cycle, starting on February 16th, I'll run 90 miles per week with a tune-up half marathon at the end of that cycle. The last four-week cycle will include LT, marathon pace training and strides - with a significant taper the last two weeks.

Last week
Monday: 9 miles
Tuesday: 7 miles 8X150m strides
Wednesday: 11 miles
Thursday: 0 miles
Friday: 6 miles
Saturday: 17 miles
Sunday: 6 miles
Total: 56 miles

This week
Monday: 6 miles
Tuesday Morning: 10 miles- 3 mi easy 4 mi LT run (~5:35 pace) 3 mi easy
Tuesday Evening: 4 mi easy
Wednesday: 13 miles
Thursday: 6 miles
Friday: 11 miles hills
Saturday: 7 miles
Sunday: 18 miles
Total: 75 miles


RM said...

Why'd you change the picture? I liked the one of the cat.

Ben said...

Well, the idea I was getting at is that my training right now is like some smoldering coals - and I need to put some logs on the fire to heat it up. And I didn't think that the picture of Charles in front of a fake log communicated that idea. But, since you liked it I'll put it back up at the end of the post : )

THE KRIS said...

i think you underestimate the cat if you don't think that it conveyed everything i need to know about your training.