The Plan

In my attempt to finally get under 2:30 this fall in Chicago I'm going to go with what seemed to work for Boston in '09. A 24 week plan based very closely on the Jack Daniels "Running Formula". The plan uses four phases where different types of workouts are emphasized in each phase. Right now I'm in phase one, which is almost all easy running - just some 150m striders to keep the legs fresh.
My mileage this summer, represented graphically above, is going to be higher than Boston '09. For Boston in the four months (December-March) before the marathon I averaged 10, 12.1, 12.4, and 12.9 miles per day - this summer (June-September) those four months wil be 13.4, 14.7, 14.5, and 13.1.
As you can see my mileage will cycle - generally the lower weeks (after week 8) will have more intense workouts. Some weeks I'll have two hard workouts and some weeks just one with a long run.
For now I just need to keep myself healthy and get a little better with nutrition.

Last Week
Monday: 0 miles
Tuesday: 8 miles
Wednesday: 11.5 miles
Thursday: 10 miles
Friday: 8 miles
Saturday: 10.5 miles
Sunday: 17 miles
Total: 65 miles

Next Week
Monday: 8 miles
Tuesday: 10 miles 6X150m
Wednesday: 10.5 miles
Thursday morning: 4 miles
Thursday evening: 12 miles 6X150m
Friday: 10.5 miles
Saturday: 0 miles
Sunday: 17 miles
Total: 72 miles