That’s more like it.

March 14, 2011 § Leave a comment

The next 10 day weather forecast is exciting:

The temperature is supposed to get above freezing every single day for the next 10 days.

This has been a long, tough winter for running. We received a lot of snow early and while not horribly cold, the temperature was cold enough that the snow has stayed and stayed and stayed. So we still have snow banks and ice patches. The footing has been tough and it has been slow going so I’m looking forward to a melt-off and clear running. Not to mention discarding a few layers.

Boy was it tough getting up at 4:45 today after running long and switching back to Daylight Savings Time. Right ankle is a bit sore from yesterday’s run, as are both Achilles tendons but that is typical. Plan for an easy 3 this afternoon for a purely recovery run.

Training Schedule, Garry Bjorklund Half Marathon

March 6, 2011 § 3 Comments

I took some time to plot out my training schedule for the Garry Bjorklund Half Marathon in June.  I like to use a combination of Jack Daniels‘ plan, as found his book, Jack Daniels’ Running Formula, and Ron Daws‘ hill workouts (his interpretation of Arthur Lydiard‘s hill workouts), as found in Running Your Best: The Committed  Runner’s Guide to Training and Racing.  I substitute Daws’ hill workouts for Daniels’ Repetition workouts.

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Phase Week Start Date Primary Secondary Tertiary Comments

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I 14 3/7 Easy Easy Easy

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13 3/14

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12 3/21

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II 11 3/28 R or I T L or LT Ron Daws 25k

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10 4/4

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9 4/11

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III 8 4/18 I or LT T MP

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7 4/25  Lake Minnetonka 13.1

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6 5/2

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5 5/9

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4 5/16

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IV 3 5/23 T lT MP

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2 5/30

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1 6/6

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0 6/13 Race

Paces, based of a VDOT of 46 from my 21:45 5k on 2/5/2011.

L = Long, 8:48 pace
E = Easy, 8:48
MP = Marathon Pace, 7:48
T = Threshold, 7:17
LT = Long Threshold, 20 min of Threshold + 60 min Easy
I = Interval, 1:40/400m
R = Repetition, 94/400m

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