BQ by 40

Smart Coach Plan Created on 1/5/2009 - loose guide for mileage ramp-up and interval/tempo pacing. I plan on slowing down easy days as much as necessary to complete them. The plan says 8'56" miles, but Daniels' 2nd edition has as slow as 9'14" based on a 21'54" 5k time.

Start mileage: 51 miles, starting last Monday.
Peak mileage: 74 miles.
Marathon date: 4/19/2009.

Pushups Plan - 2,090 pushups in 10 consecutive days so far. I'm planning on +1% every day until I can't continue the pattern. No time limit on sets, except for available free time. I've been completing the sets within 30 minutes to an hour each day. Hopefully, the workload is light enough to allow consecutive days. The way I've done the breakdown, I won't reach 100 consecutive pushups until June.

Shorter plans:
100 pushups in six "weeks"
200 situps in six "weeks"

Labels: training plan

Subscribe to Posts [Atom]

10.44 miles in 1:38:48 (9'28"/mile pace)--38'F to start, and a bit windy.

This is quite a bit slower than I usually allow myself to go, but still probably a little too fast for the day after a race. Today I did a few more sidewalk-less connections along Billtown and Bardstown Roads, running in the grass. While I'm still uneasy about the unevenness of some grassy areas (especially along Billtown), the grass provides a little bit of relief from the hard surfaces, especially the concrete sidewalks.

I pulled down the ear warmers about halfway, but when I turned up Michael Edward Drive, I turned headlong into a wind tunnel and put the (now wet and cold) ear warmers on for protection.

I had some concern about my SI joint injury and left shin pain, but both were manageable with the slower tempo.

Labels: workout commentary

Subscribe to Posts [Atom]

1. Take care of family
2. Stay employed
3. Spring Marathon <3:30
4. 5k PR -- sub 21 min 5k
5. Add 2 new marathon states to my list
6. Learn to recover from marathons properly
7. Monkey IV, November 2009 <4:00 <3:45
8. >2000 miles for 2009
9. Drop below 160 #.

Labels: resolutions

Subscribe to Posts [Atom]

I raced the 10 mile Hangover Classic in (East of) Downtown Louisville this morning. The forecasts were saying start temperature would be low 30s, but reality was that my warm-up at 9:15 was at about 19°F, and start was probably low 20s still. The course is amazing flat, with an average grade of about 1.6%. With the air temperature generally very cold, the race is about as fast as you can get.

Summary Data
Moving Time (h:m:s)	1:15:39	7:30 pace
Distance (mi )	10.08
Moving Speed (mph)	8.0 avg.	11.8 max.
Elevation Gain (ft)	+412 / -422
Temperature (°F)	28.4°F avg.	32°F high
Wind Speed ( mph)	SE 8.8 avg.	SE 9.2 max.

I set my Garmin to pace me for a 7'15" pace, trying to beat my Papa John's 10 miler PR (which is a little warmer and a little bit hillier with Iroquois Park in the middle). I struggled to hit 7'15" pace even once, but stayed below 7'30" pace until the wheels came off in the 8th mile. My legs had no kick left, and I had some major side stitches creeping in. I also managed to run the course inefficiently, adding about 0.05 from running wide on several turns.

Warm up:1.6 miles in 14:28 for a 9'01" pace.
Recovery: 2.51 miles in 26:28 for a 10'31" pace

I started the morning with a bit of a cold and my mileage has dropped off of late. Looks like I'll be looking at the Papa John's 10 miler this year to break the 75 minute mark.

Lap (#)	Time (m:s)	Distance (mi )
1	7:16	1.00
2	7:15	1.00
3	7:24	1.00
4	7:28	1.00
5	7:21	1.00
6	7:22	1.00
7	7:29	1.00
8	7:44	1.00
9	7:44	1.00
10	7:52	1.00
11	0:37	0.08

Elevation Chart:

Labels: race report

Subscribe to Posts [Atom]