Sunday, March 21, 2010

Getting out the door when you'd rather jump head first into a meat grinder

My high school coach used to say that the secret to running is simply to get out the door. Some days that door feels like it weighs a couple of tons. Today was such a day. Last night my friends at TTWSS threw a going away party. Arjun thought it would be a good idea to have everybody bring me a beer as a present. While I thought this was a great idea - some people expected me to drink their beer last night. So, as not to offend anybody I had a few too many.
Originally I had planned to wake up around 10am. When noon came and I was still glued to the bed I wasn't too sure that I was able to get out for my planned 20 mile long run. I got a little food in me as I hadn't eaten for over 12 hours and as I still lay in bed I decided that maybe 17 miles would be enough. So, I finally did get out the door at 1:30pm. I've loved the onset of spring, but the warmth was not my friend this afternoon. Luckily my route took me through some parks with water fountains or else I'm not sure I would have made it. And believe it or not - I actually felt better when I got home.

Last Week
Monday: 8.5 miles
Tuesday morning: 4 miles
Tuesday evening: 10.5 miles 4X(1mi @ T pace 1 min rest) (5:35; 5:26.8; 5:27.4; 5:16.6) + 2X(1k @ I pace 3 min jog) (3:04.8; 3:01.7) + 4X(200m @ R pace 200m jog) (31.8; 34; 33.3; 34.1)
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10.5 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest) (1:51.4; 74.2; 37.4; 1:50.9; 73.6; 34.7; 1:51.5; 72.5; 36.1; 1:50.1; 72.2; 35.3; 1:47.2; 71.2; 35.3; 1:45.5; 70.3; 35.0)
Friday: 6 miles
Saturday: 10.5 miles
Sunday: 17 miles
Total: 81 miles

This Week
Monday: 9 miles
Tuesday morning: 4 miles
Tuesday evening: 12 miles 4X(1 mile @ T pace with 3-min jogs) + 6X(200m R pace with 200m jogs) + 2 mi acceleration run increases 5 xec per 300m with last 400m interval pace
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10 miles 4 mi @ T pace + 4X(200m @ R pace with 200m jogs)
Friday: 6 miles
Saturday: 10 miles 5k race
Sunday: 18 miles
Total: 82.5 miles

4 comments:

KLIM said...

Where do you get your projected daily miles/workouts and overall weekly plan? Or do YOU draft it at the beginning of each week?

Ben said...

For my hard workouts I use Jack Daniels Running Formula book. I have an idea of what I want for total mileage and then just fill in the easy days to get the total. I usually plan out an entire 24 week cycle at once. A few weeks ago I planned my marathon cycle - so, basically I have my mileage planned on a daily basis out to October. Of course I don't think I've ever had a week where everything went exactly to plan.

brennan said...

I'd love to get my hands on the 24 week plan leading up to Chicago. (crazy that we are 28.5 weeks away)

That way we can figure out which weekends we'll meet in Shenandoah to crush some workouts together!

QevolveQ said...

Ben, could you comment on which Daniels' plan you prefer between his Marathon Training Plan A or the Elite Plan? I completed the A Plan for the NYC Marathon last year...it was my 2nd marathon & I peaked at 60 mile weeks (I wasn't ready to run more then). I want to step it up for 2010 & make a big PR. I'm debating whether to add mileage (~25 peak) to the A Plan or jump to the Elite Plan. Reading your blog I can see you have done considerably higher mileage than I. If you can share your experience/opinion on the respective Daniels' plans I would appreciate it. Good running!
Quinlan