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Sunday, October 5, 2014

The Training Cycle

"Where you're weak, you will be strong."

This is what my coach told me in a phone conversation on August 31 where I told him how brutal my 26 mile run on a hot and nearly 100% humid day in DC was, and how the run was quite a struggle.   The last 7 miles was a brutal climb up the CCT.  I got through it, somehow.  I was also supposed to double that day.  I thought to myself, several hours after this run, am I even going to be able to run this afternoon?  Later that evening, to my amazement I was running another 6 miles at a sub 7 min pace while it down poured rain to cool things off.  32 miles for the day.

The Long Run puts the Tiger in the Cat.

5 weeks later with another race under my belt I feel strong and ready to go.  For the past 5 months I have averaged close to 95 miles/week.  I have never been able to average this much for so long.  I could not have done this without the help of my coach, Roland.  I am the fittest I have ever been for a marathon, and when I compare to my previous marathon training cycles, this is by far the most successful one I've had.  Particularly, because I have been able to recover better and handle more mileage than I ever have: the combination of averaging high mileage and workouts.  Regardless of how I do in Chicago, I know I am fit as hell.  I will be ready to take my best shot next week.

Below is my training cycle for the past 15 weeks.  I am happy to share this and remember everyone's training is different.  The cycles constantly are changing for each individual.  Thanks to everyone for supporting and reading this blog-I intend to keep it pure.

6/23: 9 miles
6/24: 15 miles + Strength Training
6/25: AM: 4 miles, PM: 5 miles
6/26: AM: 12 miles, PM: 6 miles
6/27: 6.5 miles
6/28: 20 miles
6/29: 12 miles + Strength Training

Total: 90 miles

6/30: 15 miles
7/1: AM: 3 miles, PM: 5 miles
7/2: AM: 5 miles / drills, PM: 6 miles w/ 2 x 5:00 fartleks @ 5:20 pace
7/3: AM: Med-Long Run 17.5 miles, PM: 5 miles
7/4: 8 miles + Strength Training
7/5: 20 miles
7/6: AM: 12 miles, PM: 3 miles

Total: 100 miles

7/7: 15 miles (1:40)
7/8: 6 miles easy + Strength Training
7/9 AM: 4 miles easy, PM: 10 miles total: warm up run, drills, then 3 x 5:00 fartleks: 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, cool down
7/10 8 miles easy + Strength Training
7/11 AM: 4 miles easy, PM: 10 miles easy
7/12: 20 miles (2:16)
7/13: AM: 12.5 miles easy, PM: 4 miles easy

Total: 94 miles

7/14: 8.5 miles easy + Strength Training
7/15: AM: 18 miles (2:06), PM: 4 miles
7/16: 10 miles total: warm up run, drills, then 4 x 5:00 fartleks: 5:00 @ 5:20 pace, 5:00 easy run, 5:00 @ 5:18 pace, 5:00 easy run, 5:00 @ 5:15 pace, 5:00 easy run, 5:00 @ 5:10 pace, cool down
7/17: 15 miles
7/18: 11 miles easy + Strength Training
7/19: AM: 12 miles easy, PM: 4.5 miles easy
7/20: 22 miles (2:25)

Total: 105 miles

7/21: 6 miles + Strength Training
7/22: AM: Track: Drills + 1200m(3:50), 1600m(5:07), 2000m(6:25) w/ 1 lap jog recoveries
PM: 6 miles
7/23: AM: 12 miles, PM: 5 miles
7/24: AM: 17 miles, PM: 5 miles
7/25: AM:  7 miles + Strength Training, PM: 6 miles
7/26: AM: 16 miles quick: 1:32:00, PM: 5 miles
7/27: AM: 12 miles, PM: 5 miles

Total: 108 miles

7/28: AM: 10 miles, PM: 4 miles
7/29: AM: 4 miles, PM: 9 miles
7/30: AM: Track: warm up + Drills + 800m: 2:27, 1200m: 3:41, 1600m: 4:56, 1200m: 3:41, all w/ 1 lap jog recoveries, + cool down, 8 miles total, PM: 6 miles
7:31: AM: 16 miles, PM: 5 miles
8/01: AM: 5.5 miles, PM: 4.5 miles
8/02: AM: 24.5 miles (2:38)
8/03: AM: 11.5 miles, PM: 3.5 miles

Total: 112 Miles

8/4: AM: 7 miles + Strength Training, PM: 4 miles
8/5: Track: 2 x 600, 6 x 400, 6 x 200, all at 4:37 pace, with 1 lap jog recoveries, 11.5 miles total
8/6: AM: 3 miles, PM: 9.5 miles
8/7: AM: 12 miles, PM: 5 miles
8/8: AM: 5 miles + Strength Training, PM: 8 miles
8/9: AM: 10 miles, PM: 6 miles
8/10: AM: 18 miles quick: 1:41:00, 19.5 total, PM: 5 miles

Total: 106 Miles

8/11: PM: 6 miles + Strength Training
8/12: AM: 10 miles, PM: 5.5 miles
8/13: AM: 6 miles
PM: Track: warm up, drills, 2 x 2400m: 7:40, 7:38 (5:06 pace) w/ 1 lap jog between
8/14: PM: 17 miles
8/15: AM: 6 miles + Strength Training, PM: 10 miles
8/16: AM: 12.5 miles, PM: 5 miles
8/17: AM: 20 miles, PM: 3 miles

Total: 110 miles

8/18: 4 miles + drills, Strength Training
8/19: 10.5 miles
8/20: 3 x 5:00 fartleks @ 5:10 pace, 10 miles total
8/21: 9 miles
8/22: 8.5 miles + Strength Training
8/23: 7 miles
8/24: ANNAPOLIS 10 MILER: 1ST PLACE, 53:38(5:21 pace), 20 miles total, 
PM: 5 miles

Total: 75 miles

8/25: 12 miles + Strength Training
8/26: 10.5 miles
8/27: AM: 6.5 miles, PM: 15 miles
8/28: 8.5 miles + Strength Training
8/29: AM: Track: 4 x 1200m @ 3:39 each(4:52 pace),
PM: 5.5 miles
8/30: 10 miles
8/31: AM: 26 miles(2:47:00), PM: 6 miles

Total: 110 miles

9/01: 5.5 miles + Strength Training
9/02: AM: Track: 2400m(7:34), 1600m(5:02), 800m(2:29), 10 miles total,
PM: 6.5 miles
9/03: AM: 15 miles + PM: 5 miles
9/04: AM: 9.5 miles + PM: 4 miles
9/05: AM: 7 miles + Strength Training + PM: 5 miles
9/06: AM: 20 miles(2:08) + PM: 5 miles
9/07: AM: 11 miles + PM: 4 miles

Total: 108 miles

9/8: AM: 8.5 miles, PM: 5.5 miles
9/9: 5 miles + Strength Training
9/10: AM: 6.5 miles, PM: 3 Mile tempo on track(15:30) 5:10 pace
9/11: 9 miles
9/12: 7 miles + Strength Training
9/13: 4.5 miles
9/14: NAVY HALF MARATHON: 1:09:08(5:16 pace), 4TH PLACE, 20+ miles total

Total: 74 miles

9/15: AM: 3 miles, PM: 3.5 miles
9/16: AM: 8.5 miles, PM; 3.5 miles
9/17: AM: 8 miles, PM: 4 miles
9/18: 10 miles + Strength Training
9/19: 6.5 miles
9/20: 20 miles quick: 1:51:00, PM: 3.5 miles
9/21: AM: 10 miles + Strength Training, PM: 5 miles

Total: 86 miles

9/22: AM: 9.5 miles, PM: 5 miles
9/23: 16 miles + Strength Training
9/24; AM: 5 miles, PM: 6.5 miles
9/25: AM: 10 miles, PM: 5 miles
9/26: Track: 4 x mile w/ 1 lap jog recoveries: 5:04, 5:04, 5:01, 5:03
9/27: AM: 6 miles, PM; 5 miles + Strength Training
9/28: 20 miles easy, PM: 5.5 miles

Total: 103 miles

9/29: Rest/Strength Training
9/30: AM: 7 mile Tempo: 37:30, PM: 6.5 miles
10/1: 7.5 miles
10/2: 5.5 miles
10/3: 6.5 miles w/ 2.5 miles progressing to MP
10/4: 12 miles, + Strength Training
10/5: AM: 9 miles, PM: 6.5

Total: 61 miles

1 comment:

  1. Chris, how was your marathon? Hope everything alright...

    ReplyDelete