Two updates, 9 days apart

0, 03mi, 04mi, travel, treadmill

Start time: 02/18/06, 2:00pm
Location: Hotel Treadmill
Distance: 3.5 miles
Average pace: 9:31min/mile

Start time: 02/27/06, 6:00pm
Location: W&OD Trail
Distance: 4 miles
Run:Walk ratio: 6:1
Average pace: 10:35min/mile

I totally forgot to post the one update from my vacation. In short, the area around the hotel stunk when it came to safely running so I stuck with a treadmill. I also should’ve stuck with not eating fast food an hour beforehand, which sat in my stomach like a ball of lead. My originally-planned 5-miler got cut a bit short, but better something than nothing.

Finally got back out and running today. Julie was sans allergy medicine (oops) and I could hear her huffing and puffing next to me. The week and a half off probably didn’t help either. I was originally going to knock out two extra miles afterwards, but my hamstrings were feeling tight, so another run cut short. Better safe than sorry, right?

This closes the month out with 45 miles; three less than January, but still more than February 2005. Not too bad.

3 thoughts on “Two updates, 9 days apart”

  1. heyyyy Greg…

    i have a friend who doesn’t run at all, wanting to start training for a marathon (which is in JULY – ugh, hot!).

    anyway, any decent training schedules you know of? Thanks.

    1. In July and doesn’t run at all? Yikes. My first suggestion would actually be “find another marathon”. That said… here’s a 16-week schedule that will get your friend there. These would be the “weekend” runs; in addition to these they’d also need to run twice a week for 45 minutes. If they’re doing weekend runs on Saturdays then the weekdays runs should be Mon & Wed; if the weekend runs are on Sundays then shift them to a Tues & Thurs schedule.

      Anyway…

      3 miles
      4
      6
      8
      10
      12
      6
      14
      7
      16 (run this one minute per mile slower than the normal training pace)
      8
      18 (run this one minute per mile slower than the normal training pace)
      9
      20 (run this two minutes per mile slower than the normal training pace)
      8
      8

      Last but not least it’s more important to get distance over speed here, especially once you start hitting “recovery” runs (the half-distance runs after the longer ones). They’re all about keeping you active while recovering from the previous week’s distance, not setting new speed records.

      If there’s room for a 17th week pre-marathon, tack on an extra 8-miler at the end. (Three 8-milers after the 20-miler and then the marathon would be ideal.)

      It’s a pretty strict schedule and no real room for slacking, but it can definitely be done.

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