Marathon Training Plan Spring 2012

Join me--you'll love it. Healthy adrenaline is awesome! These workouts will work great for the 1/2 marathon too--just do shorter "long runs."

Track workouts (e.g. 8x400) mean 8 times 400m or 1 lap and I will do them at Franklin, Rainier Beach, or SPU depending on who would like to join me! These are on Tuesdays at 7am

Tempo runs are on Thursdays, mostly at 7am, normally at Seward Park unless otherwise arranged.

Long runs are on Saturdays mostly, with a few Sundays thrown in when there's a Saturday conflict. I'm open on routes except where noted. Join me--makes it way more fun!

February
21 7a 8x400
23 7a 3 miles
25 7a 10 miles
28 7a 4x1200
March
1 7a 5 miles
4 1p 12 miles (Sunday)
6 7a 8x400
8 7a 3 miles
10 7a 10 miles
13 7a 4x1200
15 7a 5 miles
17 6.5a12 miles Seward to Bellevue
20 7a 6x800
22 7a 7 miles
24 1p 13 miles (Cle Elum)
27 7a 3x1600
29 7a 3 miles
April
1 1p 10 miles (Sunday)
3 7a 10x400
5 7a 5 miles
7 7a 14 miles
10 7a 5x1200
12 7a 5 miles
14 7a 15 miles (YFC run for youth, greenlake?)
17 7a 7x800
19 7a 8 miles
22 1p 17 miles (Sunday)
24 7a 3x1600
26 6a 10 miles
28 7a 13 miles

May
1 7a 12x400
3 7a 3 miles
5 7a 18 miles
8 7a 8x800
10 7a 5 miles
12 6a 15 miles Seward to Bellevue
15 7a 4x1600
17 7a 8 miles (Canada)
19 6a 20 miles (Canada)
22 7a 12x400 (Florida)
24 7a 5 miles (Florida)
26 9a 15 miles (Florida)
29 7a 6x1200
31 7a 5 miles
June
3 1pm 20 miles (Lake WA) (SUNDAY)
5 7am 7x800
7 7am 4 miles
9 7am 15 miles (Lake WA)
12 7am 3x1600
14 7am 8 miles
16 6am 10 miles (Wenatchee)
19 7am 30 min easy
21 7am 20 min easy
23 7am Marathon

Overcoming Inertia

Moving slowly towards a running base for Rock N Roll Marathon in June. May try to do Seattle to Portland bikeride too...we'll see.

Feb 7 Ran 5 Seward with Saucy 10:00, 7:45, 8:00, 9:20 (uphill)

Feb 8 Ran 4.25 miles ran partway around Seward and back

Feb 9 Ab Assault DVD core workout--ouch!

Feb 10 Run 5 miles 3 w Joe thru Mt Baker and 400-300-200-100-100-200-300-400 ladder @ FHS w 100 in between

Feb 14 Run 8.5 miles ran w Saucy in the morning and down rainier a ways to catch lightrail

Feb 15 Bike 31 miles church to work, work to church, and work to meeting in Bellevue and back.

Starting Over Again

Back in action a bit, looking towards Rock N Roll Marathon in June.

Jan 3...waddled over to Martha Washington Park...189 # 29% body fat

Jan 9...walked to MWP w Julie

Jan 10...biked to renton 15 miles

Jan 23...walked 2 miles @ Warm Beach Camp

Jan 25...ran 2.5 to MWP and over to seward 191#

Jan 27...ran 2.5 with Joe and walked 5 for prayer walk

Jan 28...biked 5 to pick up car from prayer walk

Jan 31...ran Seward, 3x1600 8.35, 8.10, 8.42 miles w Saucy, saw raccoon on way home