Training Plan for the Summer and Fall of 2009

The Goal: To race a decent fall marathon free from injury.

The Plan:

I have registered for the lottery for New York, a race I’d really love to run again. If I don’t get into that, I will register for the Hartford Marathon, a race which is about a month before New York.In preparation for that I will:

1. Continue to build up to a thirty mile per week base. At the rate at which I am adding mileage, I should be at thirty by the week ending May 10th. I am a little worried about the PF I think I have, but I have plenty of time to reach 30.

2. If I don’t get into New York, I’ll stay at thirty per week until mid June when I will start a training program for Hartford. If I do get into New York, I will push the start of the program back by two weeks.

3. During the month between reaching my base goal and starting training for a fall marathon, I will focus on nutrition and attempting to lose some weight before the craziness of Marathon training and the related stress on the body begins. I’ll do this by being more careful in what I eat and adding a lot more cross training and weight training to my schedule.

Currently, I weight on average 191 pounds (my weight fluctuates give or take a pound) I think there is no reason I cannot be between 180-183 by the time marathon training begins in Mid June.

4. Sometime in early June I’ll run a half marathon, most likely the Iron Horse Half Marathon in Simbury, CT.

5. Throughout the summer I will race at least a couple of 5Ks and 10Ks

6. June to the Fall will be marathon training, I’ll focus on getting the miles in with some minimal speed work and trying my hardest not to get injured. The goal for this marathon isn’t a BQ or anything, it is just to put up a respectable time. If I don’t get seriously hurt, and I stay with the program, a 4:30 marathon should be possible.

What to expect around here:

1. A detailed examination of my previous marathon and what went wrong including a lot of research and writing into race day nutrition.

2. Weekly training logs

3. Friday videos on running for weekend inspiration

4. Other writing on aspects of running I find interesting.