One of those weird turn-around days for my summer school online class where I am pretty much just preparing some documents and not marking the usual 80+ assignments. That fun starts up again tomorrow. With some extra time – I finally got down to typing out my marathon training plan for the NYC Marathon. It is a very conservative plan with 4 runs per week. Although I may end up dropping a run if my week gets too insane. I have lowered the mileage a bit from the plans I’ve looked at. High mileage is just not going to work. My goal is to complete the marathon. Odds are, I will be walking portions of it and will possibly be needing a taxi to get back to the hotel/our car. I’ve booked a hotel near Newark Airport for the Sunday night (Manhattan is crazy expensive and we also don’t want to have to deal with weekday traffic) and you bet it has a separate room with a sofabed where I can collapse for the night.
Long Runs – The priority for me will be those long-runs. From past experience (meaning last half marathon training period) – if I skip a long run and try to make up for it later, I find myself in a bit of a pickle. The long runs starting in September are freaking me out a bit, but I’m sure I will manage. I’m also not racing as much as I usually do (Just Army Run and the Yorkville Run), so it should be ok in terms of timing. Long runs are done very slow (I want to see 7:00/km flash on the Garmin) and always done in 10/1’s.
Runs with hills – I happen to live near a highway and one running route has a pretty decent hill. So I will be using that hill for these runs. It works out that I will have a 2K warm up to the hill – then 1K up the hill, followed by the last 3K back home.
Tempo Runs – What is missing from this chart is the minutes for tempo. But basically start at 10 minutes and increase by 5 minutes each week to a max of 30 minutes.
Steady Runs – Goal is to NOT go fast!
Goal Pace – For marathon purposes, my goal pace is probably going to be in the 6:30-6:50 range.
Some notes about my plan
– As you can see the first few weeks are a little crazy. I have doctor’s appointments, family reunion things and track and field is nuts at this time of year (BMY = I’m away at a meet). It will be a bit crazy. August is a bit easier. September, who knows!
– I may end up switching my long run days. It is kind of standard that LR happen on Sundays. However – I may end up switching LR from Sunday to Monday for a bunch of weeks. It is easier to do a LR when Max is at daycare. LR may also be re-scheduled in September, depending on my work schedule
– As you may have noticed – the words “speed workout”, “track workout” are not on my plan. I don’t need speed and the track is probably where I got my lovely leg issue from.
So that is that – What do you think? Any Suggestions?