Out to Darien after a stretch and a circuit of Cove Island. Going to visit Hedy in New Haven tomorrow and we'll run for a few miles together so I cut off at 9. Nice morning.
Drew up a training schedule for now through marathon day (10/26). The plan is to train at 75MPW for 5 weeks before the taper with long runs of 22-25 mi on Sundays and somewhat shorter intensity workouts (~15mi) on Wednesdays. I'll work a few races of 5-21k into my Sunday workouts during that month. In the first weeks of October I'll take a couple of weekends in Falmouth and run the course in two segments. My target MP is 7:20, meaning a 6:50 HMP/ATP, 6:20 5KP, and 5:50 1MP.
I'm feeling pretty good about where I am. Have been building my mileage base gradually and methodically and feel comfortable physically. I'm struck by the relative absence of inflammation so far. The switch to an almost exclusively vegetarian diet with very occasional poultry has been paying dividends here I suspect. We'll see how it goes as I increase mileage. I'm determined to run easy until the latter part of August.
Baseline training schedule:
July
| Week |
Weekly total |
Workouts |
Daily average |
| 6-12 |
46 |
12.5 |
7 - 5 recovery |
| 13-19 |
52 |
13.1 |
8 |
| 20-26 |
58 |
13.1 |
9 |
| 27-Aug2 |
63 |
13.1 |
10 |
August
| Week |
Weekly total |
Workouts |
Daily average |
| 3-9 |
65 mi |
15 |
10 |
| 10-16 |
65 mi |
17 |
10 - 8 recovery |
| 17-23 |
70 mi |
20 |
10 |
| 24-30 |
70 mi |
22 |
10 - 8 recovery |
| 31-Sep6 |
75 mi |
22/15 |
10 - 8 reovery |
September
| Week |
Weekly total |
Workouts |
Daily average |
| 7-13 |
75 mi |
22/15 |
10 - 8 recovery |
| 14-20 |
75 mi |
22/15 |
10 - 8 recovery |
| 21-27 |
75 mi |
22/15 |
10 - 8 recovery |
| 28-Oct4 |
75 mi |
22/15 |
10 - 8 reovery |
October
| Week |
Weekly total |
Workouts |
Daily Average |
| 5-11 |
62 mi |
20/12 |
8 - 6 recovery |
| 12-18 |
50 mi |
12 |
8 - 6 recovery |
| 19-25 |
40 mi |
12 |
6 - 4 recovery |
| 