Another Marathon (Dingle) Training Log *17 Weeks Left*

brianon

So I ran the Connemara marathon back in 2008. My greatest personal achievement up to that point. Then completed Tough Guy 2009. A new greatest personal achievement. The plan was simple... more of the above. What happened ? My fitness went Up and Down and Up and Down and Down and a little Up and more Down and a sprinkling of Down for good measure.

2.5 years (or so later) and there is some fitness there, its covered in lump of fat (about 3 stone too much).

I managed 2 half marathons last summer on back to back weekends with a 1:48 in the second one. My Connemara marathon time of 2008 was sub 4 hours (by a minute if I remember correctly) so my plan for Dingle 2011 is the same. I have 18 weeks (1 week down leaving 17) so plenty of time.

My plan is to do what I did back then. Run no more than 3 times a week. From the first run of the last plan up to the day before the marathon I clocked 275 miles.

A typical week would have been...
- Indoor Soccer x 1 or 2,
- 2,3 or even 4 'other' sessions (crossfit mainly or indoor rowing),
- 3 runs.

I based my runs off of the book "Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program".

The mileage was supposed to be low(er than most plans) but I did miss a few sessions and one full week near the end.

So anyway, my runs are going to follow this... http://www.wu.ece.ufl.edu/marathon%20training-first%20marathon.pdf

A typical week will be ...
- Mon : Astro Soccer
- Tue : Run #1
- Wed : Oly Lifting/ Crossfit session
- Thu : Run #2
- Fri : Rest
- Sat : Run #3
- Sun : Squats or Cycling or whatever

So week one is done and was a kinda warm-up week as I knew I couldn't get my long run in.

brianon

Week 1 (02/05/11 - 08/05/11)

Mon
Rest from Sunday run

Tue
R#1 : 2.7 Miles

Wed
Snatch 3x3x40kg
C&J 3x3x47.5kg
Squat 5x3x80kg
Ab Wheel 10x2

Thu
R#2 : 2 miles easy + 2 miles short tempo + 2 miles easy (54:16)

Fri
Rest

Sat
10k Indoor Row (49 minutes) couldn't run as I couldn't leave daughter home alone

Sun
Rest

Total Mileage : 8.7

* I ate pretty good. No coke actually now that I think about it

brianon

Week 2 (09/05/11 - 15/05/11)

Mon
Astro Soccer

Tue
R#1 13 min warm-up/6 x (1 min fast + 2 min easy)/13 min cool-down

brianon

Wed
Weights session

Thu
R#2 : 2 miles easy + 2 miles short tempo + 2 miles easy (53'22)

Fri
Rest

Sat
R#3 : 9 miles (1:33) - not sure exactly how far it was so just ran for 1:30

Sun
Rest

Week Mileage : 18 *approx*
Total Mileage : 26.7

brianon

Week 3 (16/05/11 - 22/05/11)

Mon
Astro Soccer

Tue
R#1 10 min warm-up/4 x (3 min fast + 2 min easy)/10 min cool-down

brianon

Wed
Feeling ill so no training.

Thu
Still not 100% but run went ok.
R#2 : 1.5 miles easy + 3 miles short tempo + 1.5 miles easy (52'37)

Fri
Rest

brianon

Sat
Rest (wife working. couldn't do the run - managed a short 1.5 miler)


Sun
R#3 : 10 miles (1:35'36)

Week Mileage : 19 *approx*
Total Mileage : 35.7

brianon

Week 3 (23/05/11 - 29/05/11)

Mon
Astro Soccer

Tue
Rest (doing long run Sunday again so pushing out by one day R#1)

Wed
R#2 : 10-20 minute warm-up + 12x90sec fast with 90 sec. RI + 10 minute cool-down

That was v.tough. Of course after 4x90 sec fast with 90 easy the RI flashed accross my brain and I remembered to rest and not jog between reps!

brianon

Thu
Rest

Fri
Rest (dunno why but I couldn't face a run )

Sat
Rest

Sun
R#3 : 11 Miles 1:44'16 ()very tough first few miles. Seemed to get easier as I upped the pace a little after a slow (forced) start)

Overall a bad week. Was still under the weather but not so bad as last week. Ate too much also. Clean slate tomorrow.

Week Mileage : 14 *approx*
Total Mileage : 49.7

brianon

Week 5 (30/05/11 - 05/06/11)

Mon
Astro Soccer

Tue
R#1 : 10/20 min warm-up/6 x (3 min fast + 90 sec RI)/10 min cool-down