Before I get to next year - let me just say that if you thought my 2009 review post was a little lame - you're probably right. I kind of rushed through it because I had other things to do. To make up for this I have put my daily mileage into a google spreadsheet with everything you'd want to know (really, more than you'd want to know) about my 2009 year of running. It even has a graph - I know pretty awesome. I have to credit where it's due - it's based on a spreadsheet I saw on Jake Klim's blog. Obviously the last week is only what I have planned rather than completed - I'm going to have to bump it up a bit to hit 3,400 miles for the year.
As for 2010 - my main goal is running sub 2:30 at Chicago next October. My spring goal is to run a "fast" (~sub 32:45) 10k on the track. It might be on the short side of the races I've been running lately - but, there it's a whole other kind of mental trick to run 25 laps on the track - paying attention enough to the splits to make sure you're on pace but, not enough that you get overwhelmed with how far you have to go.
Other than that I don't have any specific goals for 2010. But, I'm looking forward to an intense summer including my first ever 120 mile week and some training that will make my Boston training blush with embarrasment. It sounds like every decent runner in a 100 mile radius is running Chicago next year (except Arjun of course) - as Ryan would say - "Hoo Hoooooo!!!"
Last Week
Monday: 7 miles
Tuesday: 10 miles 4X1 mi @ T pace (5:38;5:34;5:35;5:39) 1 min rest - first sub-six min miles since 10/10 over 10 weeks ago - felt heavy; need to lose some lbs!
Wednesday: 8 miles
Thursday: 0 miles
Friday: 6 miles 3X100m striders
Saturday: 10 miles
Sunday: 10 miles
Total: 51 miles
This Week
Monday: 7 miles
Tuesday: 12 miles 12X400m with 400m rest
Wednesday: 8.5 miles
Thursday: 10 miles 3X2 mi @T pace
Friday: 0 miles
Saturday: 12 miles
Sunday: 4
Total: 54 miles
Training blog of a distance runner & triathlete
Personal Records
5k - 14:35 - 1999 - MCC Indoor Conference Championships
10k - 29:59 - 1999 - Alabama Relays
Half Marathon - 1:10:10 - 2006 - Dexter-Ann Arbor Run
Marathon - 2:32:35 - 2009 - Boston Marathon
50 miles - 6:21:45 - 2009 - JFK 50 miler
Olympic Distance Triathlon - 2:09:56 - 2013 - Steamboat Springs
Half Ironman - 4:23:48 - 2013 - Kansas 70.3
Ironman - 9:48:04 - 2012 - Ironman Wisconsin
10k - 29:59 - 1999 - Alabama Relays
Half Marathon - 1:10:10 - 2006 - Dexter-Ann Arbor Run
Marathon - 2:32:35 - 2009 - Boston Marathon
50 miles - 6:21:45 - 2009 - JFK 50 miler
Olympic Distance Triathlon - 2:09:56 - 2013 - Steamboat Springs
Half Ironman - 4:23:48 - 2013 - Kansas 70.3
Ironman - 9:48:04 - 2012 - Ironman Wisconsin
Endurance: The Blog of a Distance Runner and Triathlete
Coaching
Are you new to running and not sure where to start? Or have you been running for awhile, but feel
like your performance has plateaued? I’d
like to help by writing a training plan built specifically for you.
I’ve been running competitively for almost 25 years. I was an all-state runner in high school and
conference champion in college. I’ve
been in the top 100 finishers at both the Boston and New York Marathons. The key to maximizing
performance is having a good training plan.
The training theory that I will use to write your plan is
called “periodization.” The theory is
that in order to have the best performance for a goal race an athlete should
focus on different types of training at different times of the year.
Ideally I would plan out at least six months of training –
but this type of plan can be useful for as few as 12 weeks prior to a race.
Please contact me at bingram06@gmail.com
if you’re interested!
like your performance has plateaued? I’d
like to help by writing a training plan built specifically for you.
I’ve been running competitively for almost 25 years. I was an all-state runner in high school and
conference champion in college. I’ve
been in the top 100 finishers at both the Boston and New York Marathons. The key to maximizing
performance is having a good training plan.
The training theory that I will use to write your plan is
called “periodization.” The theory is
that in order to have the best performance for a goal race an athlete should
focus on different types of training at different times of the year.
Ideally I would plan out at least six months of training –
but this type of plan can be useful for as few as 12 weeks prior to a race.
Please contact me at bingram06@gmail.com
if you’re interested!
Endurance: The Blog of a Distance Runner and Triathlete
I self published a book based on this blog about my experiences training for the 2009 Boston Marathon.
You can find more information at https://www.createspace.com/4594176
Or on my facebook page https://www.facebook.com/endurancetrainingblog
If you have any questions please e-mail me at bingram06@gmail.com.
You can find more information at https://www.createspace.com/4594176
Or on my facebook page https://www.facebook.com/endurancetrainingblog
If you have any questions please e-mail me at bingram06@gmail.com.
Training this week
Coming back soon
6 comments:
Chicago!
How did you make your graph/chart? I want to copy that...
Although I agree it's hard to type with words the sound that ryan makes, I also do not think that "hoo hoooooo" is it....
haha.
I was going to ask you to send me a modifiable version Klim because the darn thing wouldn't copy and paste, but I decided not to bother you in your snow covered peace up in Mass.
So, alyssa - how would you spell it?!
I don't think it would start with an H
I wish there was a way to make a pitch sound with letters to make the word seem a higher octave
No, I mean the actual bar graph, not the excel file. How did you make the bar graph.
oh - i thought you were being a smart alec klim ; ) it's under the "insert" heading - and then highlight the row you want included. I tried to figure out how to color code it for each training cycle - but, that didn't seem possible.
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