Register     Login Thursday, July 29, 2010
  Search  
 Create Minimize
You must be logged in and have permission to create or edit a blog.
 Print   
 Search Minimize
 Print   
 Archive Minimize
 Print   
 Blog List Minimize
 Print   
emaildelicious.comdiggtechnoratiredditstumbleuponfacebooknewsvinesimpygoogle bookmarksyahoo bookmarksyahoo mywebaskslashdotrawsugarmister-wongbackflipdiigotailranklivetwitterfarkblogmarkslinkagogowinkma.gnoliabluedotnetvouzblinklistsphinn
 Runnerati Running Blog Minimize

Training Plans for '09

Dec 27

Written by: cyktrussell
12/27/2008 10:41 AM

I’m going to keep it simple this spring.  First I’ll train for Boston and run it for fun.  I’ll run a basic, medium difficulty, Yasso 800 plan with some of my old favorite races. Then I’ll work some preliminary time on the bike in preparation for a trail bike ultra in the fall.  I’m also going to work on my core so I can get my upper body into shape and lose some weight.

I’ll average out around 30-50 miles a week in effort – less than 10 hours of exercise time – About an hour a day.  I should be in shape to run a comfortable sub 3:30 marathon.  I may throw in a easy mid-program marathon because 3 of my favorite mid-distance spring races all fall on the same day this year.

I’m going to kick it all off with a 10k on Salisbury Beach this week on New Year’s Day.  Then I’ll run the Derry 16 miler on January 25th. 

My basic program will be 7 days a week.  One long run.  One midweek fast tempo work out, either on the track or the treadmill.  3 days of 5-6 mile easy base mileage and two days of riding the bike. 

I’ll try to do as much of the long/easy runs in the woods to protect my old pegs.  I’ll try to work in stretching and strength on 3 days – probably the 3 base mileage days.

I’ll run some of my favorite long races, finishing off with the Eastern States and a 3 week taper.

 

Trackback Print
Location: Blogs Runnerati Blog - Chris Russell
Tags:

1 comments so far...

Re: Training Plans for '09

That looks very similar to what I'm planning to do, except I'm going to swim on Monday and Friday and do my long run on Saturday. Unfortunately I haven't totally squared away the hard edges of my training plan in terms of when I'll do my hills/tempo/speed work, etc. but I'm working on it. Currently I do 20 minutes of core work MWF and I lift for about an hour TR. Still a little soft around the edges, but hopefully I'll trim some of that off as my long runs increase in distance and as we get away from the holiday season. Good luck and keep up the great work!

I'm running Eugene the first weekend in May. I might want to get my stuff together while I still can!

By Trevor on   12/27/2008 12:21 PM

Your name:
Title:
Comment:
Add Comment    Cancel  
  
Privacy Statement   Copyright 2008 by the Runic Press    Terms Of Use
Downloaded from DNNSkins.com