I like making my own training plans but after a little plateau this year, I'm finally looking for a little assistance/critique to breakthrough in Boston. Here's my history:
Late Summer 2009 - start running, 10:00 pace for 2-3 miles.
Nov 2009 - 3 mile race in 22:30
Apr 2010 - HM in 1:40
Jan 2011 - Marathon in 3:25
Apr 2011 - Marathon in 3:16
Jan 2012 - Marathon in 3:01
Apr 2012 - Marathon in 3:02
Nov 2012 - Marathon in 3:00
I should finish this year having averaged about 60/week for 2012, about the same as 2011. Peak was 80/week for 5 weeks before marathon #4. That was the most in shape I ever felt, after those 5 weeks....quick recoveries, good speed. Unfortunately that marathon was hot and humid so I tanked. FYI, here is my mileage plan for this next cycle:
http://s1212.photobucket.com/albums/cc460/joegolf222/?action=view¤t=Capture.png To save you the trip, it is definitely the highest mileage I've run, avearging about 84/week over a 12-week stretch. I don't know that I can be dissuaded too much from those totals (I want to test my limits a bit) but am I going about it in a reasonable way, or should I make some changes? In the spreadsheet, green = double. I've entered a HM race on Jan 13 and my goal race is Boston, Apr 15.
I've ben doing Pfitzinger-type training, adding in Tinman-type Big Workouts on my longer runs for over a year now and am ready to switch things up thanks to reaching a plateau this year. This is what I most need help with, I think. Speed first, MP later? Don't worry about intervals? Concentrate on LT initially, and AT later? Or will the high mileage be enough stress? Typically I can always do at least 1 workout per week on any week/mileage, and 2 workouts/week when I feel good (as I get used to the mileage). Never been able to do more than 2/week and recover in time for the next one.
Long post, sorry, wanted to get all the info out there. Thanks in advance for any advice.