A few weeks back I posted that Marathon #3 would be The Grand Rapids Marathon here in Michigan on October 17th (approx 16 weeks from now) and also weighed the pro's and con's of attempting to shoot for a BQ or not... Well today I'm here to share that decision and then some!
When Coach EK and I discussed my BQ aspirations, he gave it to me straight (it's not going to be easy) and then set out to create a training plan. Meanwhile I did my best to maintain my base despite my lingering Lankle issues. Today I will begin said plan, with just over a 2 week base and a 10 mile long run max. Not nearly as strong as I'd like but I'll have to take it and run with it, as it were...
Introducing: THE PLAN
Monday: Hill Workout - (Not knowing my hill situation, Coach EK has had to improvise how I approach my hill workouts. Rather than focus on repeats or mileage he has me on a time based workout at a set pace. I will max this cycle at 70 minutes. Based on the rolling hills of death I now utilize, I should end up somewhere around 14 repeats or so, give or take.)
Tuesday: 4 Mile Recovery Run or Xtrain - I almost always utilize this day as a xtrain day.
Wednesday: MLR (Medium Long Run) - Tops out at 9 miles
Thursday: Pace Workout - (Due to my past issues doing conventional speedwork, Coach EK created pace workouts to substitute; I start with a warm up mile at a moderate pace and then a set amount of mileage at race pace, followed by a cool down mile of moderate pace.) Tops out at 9 miles.
Friday: Rest - The legs that is. I will utilize this day for strength and CORE workouts otherwise.
Saturday: Long Run - Tops out at 22 miles
Sunday: Recovery Run - 4 Miles at Recovery Pace and more xtrain/CORE/Strength workouts
My highest mileage week will put me around 60 miles, I have 2 races lined up within the cycle (10 M & Half) and a few long runs all of which will be run at race pace to test my progress. I intend to document all my training on Daily Mile and will post my long run recaps here weekly along with anything else of note.
All that being said, I have given myself the option to reevaluate/reassess my plan if needed. What I am about to take on is not for the faint of heart or health. My Lankle issues of late have me concerned and I refuse to jeopardize my health for a BQ. If it acts up I will take the necessary steps and back off the aggressive training. At the end of the day the goal is to Finish... in one piece with a smile on my face. Every time we cross that Finish Line we should feel a sense of accomplishment and victory, not everyone can run 26.2 and I want to be able to run it as many times as I can! (BQ or not.)
So here's to BQ dreams and many, many miles to run!
16 Weeks, 110 Days, 18 Hours and 16 minutes til Grand Rapids Marathon!
COMMENCE TRAINAGE!!!
When Coach EK and I discussed my BQ aspirations, he gave it to me straight (it's not going to be easy) and then set out to create a training plan. Meanwhile I did my best to maintain my base despite my lingering Lankle issues. Today I will begin said plan, with just over a 2 week base and a 10 mile long run max. Not nearly as strong as I'd like but I'll have to take it and run with it, as it were...
Introducing: THE PLAN
Monday: Hill Workout - (Not knowing my hill situation, Coach EK has had to improvise how I approach my hill workouts. Rather than focus on repeats or mileage he has me on a time based workout at a set pace. I will max this cycle at 70 minutes. Based on the rolling hills of death I now utilize, I should end up somewhere around 14 repeats or so, give or take.)
Tuesday: 4 Mile Recovery Run or Xtrain - I almost always utilize this day as a xtrain day.
Wednesday: MLR (Medium Long Run) - Tops out at 9 miles
Thursday: Pace Workout - (Due to my past issues doing conventional speedwork, Coach EK created pace workouts to substitute; I start with a warm up mile at a moderate pace and then a set amount of mileage at race pace, followed by a cool down mile of moderate pace.) Tops out at 9 miles.
Friday: Rest - The legs that is. I will utilize this day for strength and CORE workouts otherwise.
Saturday: Long Run - Tops out at 22 miles
Sunday: Recovery Run - 4 Miles at Recovery Pace and more xtrain/CORE/Strength workouts
My highest mileage week will put me around 60 miles, I have 2 races lined up within the cycle (10 M & Half) and a few long runs all of which will be run at race pace to test my progress. I intend to document all my training on Daily Mile and will post my long run recaps here weekly along with anything else of note.
All that being said, I have given myself the option to reevaluate/reassess my plan if needed. What I am about to take on is not for the faint of heart or health. My Lankle issues of late have me concerned and I refuse to jeopardize my health for a BQ. If it acts up I will take the necessary steps and back off the aggressive training. At the end of the day the goal is to Finish... in one piece with a smile on my face. Every time we cross that Finish Line we should feel a sense of accomplishment and victory, not everyone can run 26.2 and I want to be able to run it as many times as I can! (BQ or not.)
So here's to BQ dreams and many, many miles to run!
16 Weeks, 110 Days, 18 Hours and 16 minutes til Grand Rapids Marathon!
COMMENCE TRAINAGE!!!
38 comments:
You can do it!
Sounds like a good plan. I am commencing trainage today too for Denver on Oct 17.
Run Morgan run! You can do it :D
So glad to hear that, girl! Sounds like you've got a great modified plan ahead for yourself. I still need to pick my marathon plan for my OCt. 10 marathon. Luckily, I've got a good base going already.
Looking forward to following your training!!
Awesome plan!
I like that you're being smart and will assess as you go to stay healthy!
FANTASTIC!
Looking forward to following you on dailymile and here! You can definitely do it!
Awesome... those rolling hills are your secret weapon... see ya in Boston ;)
She's a woman with a plan! Looks good to me. Fingers and toes crossed that the lankle allows you to reach your potential, because I KNOW you have it in you!!!
Sounds like a great plan! Good luck, I know you'll be able to do this!
This sounds like an awesome plan! I hope that lankle doesn't cause you trouble and that you'll be on that road to Boston!
I think you can do it. Actually, i know you can. I qualified on my 8th marathon and I can honestly say that it was easy! LOL. here was my previous history of marathons #1-8. 4:54, 4:58, 4:16, 4:11, 3:50:02, 4:05, 3:49:58, 3:38:51. By the time #8 came around it was super easy bc i was so comfortable with the distance. So even if number #3 doesn't work out for you, like you said, you are still working towards that goal and #3 will make #4 easier which will make #5 easier etc etc. I think the plan looks good, personally, i believe that less is more and if you are already prone to injuries/have had issues in the past, i would look at a plan with lower mileage and maybe even another rest day. I know everyone is different so maybe higher mileage will be perfect for you. Even if your Lankle does act up, don't write off the BQ, you can still BQ on 30-40 miles per week even less. But everything will be fine.
Good luck as you work towards that BQ! I hope you enjoy your training too! i look forward to following your blog and seeing you8 qualify! woo hoo! congrats on putting this out in blogger land, we are all excited for you!
Good luck with training! I am sure you can do it! You are on the right track!
yay training and yay running!!! :) hopefully your lankle cooperates!!
Sounds very realistic. I know you will do it!
Hey, and when you have time, will you send me your current address? Thanks.
Good luck! It all sounds like a sensible plan to me ... I'm sure you can do it, you go girl!!
My next one is October 31st ... so I'll almost be training right alongside you :)
I think you are heading in with great attitude, and that is half the battle...half the battle that a many forget...
Keep your spirits up and happy training!!
So exciting!!! Plan sounds awesome and I can't wait to hear all about it as time goes on. BQ here you come!
Oct 17th is going to be a busy marathon day here in bloggy land! I think your healthy approach to all of this will get you to your goal - a BQ AND a smile on your face :) I would love to see you in the starting corals with me in Boston next year!
We will be able to send each other virtual/telepathic (sp?) race day mojo as we are both towing the line Oct 17 with BQ dreams! Hugs girl and cheers to a great plan!
So excited to follow your training. I really needed to read your last few lines. I needed to be reminded that the most important thing is to take care of ourselves so we can keep doing this crazy thing we love.
#1: You can do it!
#2: Don't forget to train smart!
When you start with a plan, you end with your goal.
Hooray! You can do it!!
Sounds like a great, and reasonable, plan! I'm sure you'll be smart about it and will do awesome in Grand Rapids!! At least it's close enough too, that you can drive over and check out the course beforehand to prepare!
Love the plan!
Wow I need a nap just reading that!!! But I know youll do it!!!
You will DO IT!
This is intense - but I like the structure of it a lot! BQ or bust! ;) Either way, you'll be more than ready for those miles.
Of note: we both started a 16 wk plan yesterday! :) 10/17 it is.
I believe in you!! Good luck! It'll be nice to "train" alongside you for my October marathon... so long as I don't hit buuurnout.
Happy training!!!! At least the weather is good running weather (from what I hear...it's uber hot here in Oregon!).
Stay safe, healthy and have FUN! You can do it!
This is a GREAT plan. If I know you, I know you can do it.
It is so funny how these races sneak up on me. 16 weeks seems like such a long time from now!!! But, when you think about it, it isn't very long at all.
sounds like the perfect plan for you :) i cant wait to follow along and watch you rock it!
Best of luck on your BQ quest. Cheers!
let the training begin!
best wishes achieving your goals. :-)
the red leaf seems kind of random, like 'go canada'. way to be patriotic.
i haven't decided on a fall 'thon yet. i am keeping this MI one on the list though! probably would help if i decided soon huh, so i could know if i needed to be serious about running or not :)
Good Luck on trainage, and the first in Michigan. I am sure you will notice the change in weather and the effect on heart rate.
Woo hoo! How fun. Keep us updated. I'll be stalking, errrrrrrr, reading....
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