Archive for October, 2008
McMillan Custom Marathon Plan: Week 17 Day 7
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Week 17, Day 7
Phase: Marathon
Workout: Long, Steady Run: 20 to 24 miles
Purpose: Build Endurance and leg resistance to fatigue
Much better run than last Sunday; a 20 miler at an average […]
Beacon of Hope 5k
After a week of feeling a bit sorry for myself with a sore throat and head cold, I decided to have a blow out this morning and run a local 5k; the Beacon of Hope 5k held at Fort Story, Virginia Beach.
I arrived about an hour before the 9am start time, leaving plenty of time […]
McMillan Custom Marathon Plan: Week 17 Day 5
Week 17, Day 5
Phase: Marathon
Workout: 40 to 50 minute Easy Run
Purpose: Build Endurance
Another easy treadmill run this afternoon, and the good news is I’m feeling much better than I have all week. I haven’t totally made my mind up, but I may even run a 5k in the morning….
McMillan Custom Marathon Plan: Week 17 Day 4
Week 17, Day 4
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Tempo Interval Workout: 4 to 5 x 2000 meters with 2 minutes 30 seconds recovery jog followed by 3 times 200 meters with 200 meter recovery jog + 15 to 30 minute Cool-down
Purpose: Build Stamina - lactate threshold
Definitely not up for the planned intervals […]
McMillan Custom Marathon Plan: Week 17 Day 3
Week 17, Day 3
Phase: Marathon
Workout: 65 to 75 minute Easy Run
Purpose: Build Endurance
Here’s an unusual diary entry: no run today!
The last day I didn’t run was way back on June 27th (3 days before I started the McMillan Custom Marathon Plan). During the last 17 weeks of training I’ve not felt the need for […]
McMillan Custom Marathon Plan: Week 17 Day 2
Week 17, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 10 to 12 times 1 minute with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Comments: NOTE: The recovery jogs between the fast running should now be at a brisk pace, not just slow jogging
Abbreviated […]
