Photo

Photo

Wednesday, December 30, 2015

Going For It


There is a unique race I am running this weekend-the Jacksonville Bank Half Marathon.  It is unique, because it is a perfect set up for runners to qualify for the Olympic Trials half marathon standard of 1:05:00.  There are 104 elites entered in the race, 60 men and 44 women.  15 men have made the standard and running as a tune up, 45 are gunning for it.  I am proud to be one of those 45.

I am definitely going into this by feel, with the feeling that I will do my absolute best to make the most of it.  I want to run the race as strong as I possibly can, with absolutely nothing left in the tank by the time I cross the line.  Training has definitely gone well.  I posted my last 10 weeks of training below.  I feel very fit.  What I am hoping is that the combination of doing very high volume for the marathon training(august-october), and now doing more 4:40-4:50 pace workouts the last 2 months will give me a killer combination of strength and power in the 1 hour+ race distance.  Even getting my mile time down to 4:21 last May makes me more efficient, and chiseling my 5K down to 14:49 last May as well.  I did one last big workout on 12/23, and I feel very well rested after backing off 10 days before the race.

One thing's for sure, I will run as smart as I can, but will also hold NOTHING back.  I have worked too hard.

Article on the race: http://www.runnersworld.com/olympic-trials/elite-runners-flocking-to-florida-for-final-olympic-trials-qualifying-attempts

10/26-11/1: 86 miles
Mon: 9.5 miles
Tues: 6 x 800m: 2:25, 2:25, 2:24, 2:23, 2:23, 2:23
Wed: 15 miles
Thurs: AM: 4 miles/PM: 3 mile tempo: 14:55
Fri: AM: 5 miles/PM: 4 miles + 4 x 200m strides
Sat: AM: 8 x 600m: 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46
Sun: 18 miles

11/2-11/8: 86 miles
Mon: AM: 3.5 miles/PM: 3200m of 50s: 10:09
Tues: 4 x 1200m: 3:36, 3:36, 3:36, 3:36
Wed: 15 miles
Thurs: AM: 5 mile progression w/ Conrad: 26:15/PM: 3 miles
Fri: 8 miles + 4 x 200m strides
Sat: AM: 6 x 800m: 2:23, 2:23, 2:23, 2:23, 2:23, 2:23/PM: 3 miles
Sun: 19 miles

11/9-11/15: 68 miles
Mon: AM: 5 miles/PM: 4.5 miles + 8 x 200m
Tues: AM: 5.5 miles/PM: 4 miles + 1600m: 5:07
Wed: 15 miles
Thurs: 6 miles
Fri: 5 miles + 4 x 200m strides
Sat: 4 miles
Sun: USATF 12K CHAMPIONSHIPS: 37:37, 25th, 5:02 pace

11/16-11/22: 48 miles + 2 pool runs(recovery week)

11/23-11/29: 60 miles
Mon: 4.5 miles
Tues: 6.5 miles
Wed: 5.5 miles
Thurs: Turkey Chase 10K: 31:30, 2nd place
Fri: 5 miles
Sat: 7.5 miles
Sun: 20 miles w/ Conrad

11/30-12/6: 100 miles
Mon: AM: 5 miles /PM: 3.5 miles
Tues: 4 x 1600m: 5:20, 5:07, 5:00, 4:59
Wed: 16 miles
Thurs: AM: 3 mile progression: 15:24 /PM: 7 miles
Fri: AM: 6.5 miles /PM: Drills + 8 x 100m sprints @ 95%
Sat: AM: 16 x 400m: 72, 72, 70, 70, 71, 70, 71, 71, 72, 70, 71, 70, 70, 70, 70, 71
PM: 7 miles
Sun: 20 miles

12/7-12/13: 95 miles
Mon: AM: 5 miles /PM: 4 miles
Tues: AM: 8 x 800m: 2:27, 2:27, 2:26, 2:26, 2:26, 2:25, 2:27, 2:26
PM: 3.5 miles
Wed: 15 miles
Thurs: AM: 5 mile progression: 26:04/PM: 7.5 miles
Fri: Drills + 4 x 200m sprints @ 95%31, 31, 31, 30
Sat: AM: 4 miles
PM: 11 x 600m: 1:48, 1:47, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:48, 1:47, 1:47
Sun: 20 miles

12/14-12/20: 96 miles      
Mon: AM: 5 miles/PM: 5 miles
Tues: 5 x 1200m w/ 400m jog between: 3:39, 3:39, 3:39, 3:39, 3:39
Wed: AM: 15 miles/PM: 6 miles
Thurs: AM: 5 mile progression with Conrad: 25:55: splits 5;17, 5:14, 5:13, 5:06, 5:03
PM: 4 miles
Fri: Drills + 3 x 300m sprints @ 95% (48 seconds each)
Sat: AM: 8 x 800m: 2:28, 2:25, 2:24, 2:23, 2:23, 2:23, 2:23, 2:22
PM: 7 miles
Sun: 18 miles

12/21-12/27: 60 miles      
Mon: 4.5 miles
Tues: 12.5 miles
Wed: 800m: 2:30, 1200m: 3:44, 1600m: 4:56, 1200m: 3:39, 800m: 2:24, 800m: 2:22
Thurs: AM: 4.5 miles/PM: 4 miles
Fri: 9 miles
Sat: rest
Sun: 14 miles

12/28-1/3: 37+
Mon: 5 miles
Tues: 10 miles
Wed: 6 miles + Drills + 8 x 100m strides
Thurs: 7 miles 
Fri: 3.5 miles
Sat: 5 miles + 4 strides
Sun: JACKSONVILLE BANK HALF MARATHON


2 comments:

  1. You will rock it Chris! You've trained hard and wisely. Will be cheering you on!

    ReplyDelete
  2. You will rock it Chris! You've trained hard and wisely. Will be cheering you on!

    ReplyDelete