From the first of the year - now the first week of Marathon Training
Monday, January 06, 2014
Well - it is here marathon training....GULP.
Yesterday I ran my last half marathon for "fun". It was a very late start 8AM. This caused it to get very warm for me. I pushed through with a 2:24 which got me 5th place in my age group out of 10 women. So now the training starts....I am using the FIRST program, which fits me because there are only 3 running days....I am training for a marathon between 4:38 - 5:00. Which will hopefully net me a 6:00 or less at Big Sur in April.
Here is the program for the week:
Monday: Cycle or Swim - Cycle is 10 minutes Easy, 10 minutes Tempo, 10 minutes Easy. I may be swimming due to the fact I will have my first TRI this weekend and I have yet to get wet. I am not too worried as it is only 100m swim. Strength Training followed by a cool down workout. Also before hitting the sack I will do my Flexibility for Runners.
Tuesday: 8 x 400 pace (2:09 - 2:19) followed by a cool down routine and Flexibility DVD
Wednesday: Cycle 10 minutes EASY 3x(2 minutes HARD + 2 minutes EASY) 10 minutes EASY
Strength Training followed by cool down routine and the Flexibility DVD. I also have a root canal this day.
Thursday: 2 miles EASY; 2 miles @ (9:34-10:12); 2 miles EASY. Cool Down Routine. Work the Disney expo with POLAR. Flexibility DVD
Friday: Strength Training followed by Flexibility DVD
Saturday: Flexibility DVD
Sunday: Naples Open Tri (100m swim, 3 mile bike, 1 mile run) + 7 miles @(11:12 - 11:57)
I may be flip flopping Thursday and Friday, since to get to Disney will take a minimum of 2 hours I don't want to be out a 3AM running.