But Dad says... my natural marathon race pace is 8:00/mile. And since Dad knows everything - or at least *THINKS* he knows everything - I am going to build my training plan around 8:00/miles come October 22. If I get started and it hurts - too much - I'll scale back to 8:24/mile pace. If I finish the race at 8:00/mile pace, I'll buy Dad another nice bottle of a Single Malt he hasn't yet tried.
It's a win-win, right?
I mean, I did feel really good training for San Diego using an 8:24/mile race pace as my guide. And 8:00/mile felt so good at the race on June 4... Until that PowerAde issue, that is.
So here's to 3:40:59 or less... I can't believe how excited I am to get back on the saddle. Er... path... and belt.
| Week Starting Sunday JUL 9, 2006 | |||||||||
| Day | Distance | Type | Pace | X-Train Option | |||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 4.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 7.0 | miles | IVL | 7:20/mile | N/A | ||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | N/A | Spin | |||||
| Friday | 7.0 | miles | Tempo | 7:35/mile | Weights/Yoga | ||||
| Saturday | 10.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 32.0 | miles | |||||||
| Week Starting Sunday JUL 16, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 7.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | N/A | ||||
| Wednesday | 8.0 | miles | TPO | 7:50/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 6.0 | miles | Pace | 8:06/mile | Weights/Yoga | ||||
| Saturday | 14.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 39.0 | miles | |||||||
| Week Starting Sunday JUL 22, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 7.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | |||||
| Wednesday | 6.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 3.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Saturday | 16.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 36.0 | miles | |||||||
| Week Starting Sunday JUL 30, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 4.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | |||||
| Wednesday | 10.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 6.0 | miles | IVL | 7:20/mile | Weights/Yoga | ||||
| Saturday | 18.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 42.0 | miles | |||||||
| Week Starting Sunday AUG 6, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 4.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 8.0 | miles | IVL | 7:20/mile | |||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 7.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Saturday | 14.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 37.0 | miles | |||||||
| Week Starting Sunday AUG 13, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 8.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | |||||
| Wednesday | 10.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 6.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Saturday | 18.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 46.0 | miles | |||||||
| Week Starting Sunday AUG 20, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 5.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 8.0 | miles | IVL | 7:20/mile | |||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | 3.0 | EZ | 9:07/mile | Spin | |||||
| Friday | Rest | miles | --- | --- | Weights/Yoga | ||||
| Saturday | 16.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 36.0 | miles | |||||||
| Week Starting Sunday AUG 27, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 6.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | |||||
| Wednesday | 10.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 5.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Saturday | 20.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 45.0 | miles | |||||||
| Week Starting Sunday SEP 3, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 5.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 8.0 | miles | TPO | 7:30/mile | |||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 7.0 | miles | IVL | 7:20/mile | Weights/Yoga | ||||
| Saturday | 17.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 41.0 | miles | |||||||
| Week Starting Sunday SEP 10, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 4.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 8.0 | miles | IVL | 7:20/mile | |||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 8.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Saturday | 21.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 45.0 | miles | |||||||
| Week Starting Sunday SEP 17, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 4.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 8.0 | miles | IVL | 7:20/mile | |||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 11.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Saturday | 16.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 43.0 | miles | |||||||
| Week Starting Sunday SEP 24, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 8.0 | miles | IVL | 7:20/mile | Spin | ||||
| Tuesday | 4.0 | miles | EZ | 9:07/mile | |||||
| Wednesday | 10.0 | miles | TPO | 7:30/mile | Weights/Yoga | ||||
| Thursday | Rest | N/A | Spin | ||||||
| Friday | 6.0 | miles | EZ | 9:07/mile | Weights/Yoga | ||||
| Saturday | 22.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 50.0 | miles | |||||||
| Week Starting Sunday OCT 1, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 5.0 | miles | 9:07/mile | N/A | |||||
| Tuesday | 3.0 | miles | EZ | 9:07/mile | Yoga | ||||
| Wednesday | 9.0 | miles | IVL | 7:20/mile | N/A | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 4.0 | miles | EZ | 9:07/mile | Yoga | ||||
| Saturday | 14.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 35.0 | miles | |||||||
| Week Starting Sunday OCT 8, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga/Hike | |||||
| Monday | 3.0 | miles | EZ | 9:07/mile | Spin | ||||
| Tuesday | 9.0 | miles | IVL | 7:20/mile | N/A | ||||
| Wednesday | 4.0 | miles | EZ | 9:07/mile | Yoga | ||||
| Thursday | Rest | --- | --- | Spin | |||||
| Friday | 3.0 | miles | EZ | 9:07/mile | Yoga | ||||
| Saturday | 10.0 | miles | LSD | 9:07/mile | N/A | ||||
| TOTAL | 29.0 | miles | |||||||
| Week Starting Sunday OCT 15, 2006 | |||||||||
| Day | Distance | Pace | X-Train Option | ||||||
| Sunday | Rest | --- | --- | Yoga | |||||
| Monday | 6.0 | miles | IVL | 7:20/mile | N/A | ||||
| Tuesday | 2.0 | miles | EZ | 9:07/mile | Yoga | ||||
| Wednesday | Rest | --- | --- | N/A | |||||
| Thursday | 4.0 | miles | EZ | 9:07/mile | Walk | ||||
| Friday | Rest | --- | --- | N/A | |||||
| Saturday | 2.0 | miles | EZ | 9:07/mile | Walk | ||||
| TOTAL | 14.0 | miles | |||||||
| Sunday | October 22 | 26.2 miles in 3:40:59 or LESS! | |||||||
Posts
10 comments:
Wow. I'm impressed.
Is this Pfitz? I'd love to be pointed in the right direction for Pete's training info for the next race (after Chicago).
But seriously, next time you're in the Windy City...let us know! We could have an improptu RBF get together. :)
Good luck Nic I know you have it in you. Love the plan!
Good luck girl!!
I'm impressed! And I agree with your Dad - go for it.
Best of luck and hope to meet you in chicago.
WoW! This is inspiring me to kick up my training plan a notch. Good luck Nic!
Woah, are u doing xtraining and running at the same time. With that schedule..u can be train for an ironman :)
Looks like a great plan. You are going to be more then ready for Chi-town...
hardcore, i love it. looks like a great plan. chicago, look out!!!!
uh, my goal is just to finish... see you on 10/22!
Great training plan! I'm going for a 3:19:59 to qualify for Boston in 2007. Should be close to it, hopefully. Can't wait for October 22! Best of luck - I like your blog.
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