McMillan Custom Marathon Plan: Week 14 Day 5
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Phase: Marathon
Workout: 40 to 50 minute Easy Run
Purpose: Build Endurance
For the record:
Time: 42:00 minutes
Distance: 5.7 miles
Pace: 7:23 minutes per mile
Try to do push ups later this evening, otherwise I’ll do them some time on the weekend. Need to keep the upper body strength work ticking over….
Radcliffe To Race At 2008 New York Marathon
Paula Radcliffe has said she will run at next month’s New York Marathon to defend the title she won last year.
The 34-year-old also won the race in 2004 and she will be looking to put the disappointment of finishing 23rd in the marathon at the Olympics behind her.
I am really looking forward to returning to the New York Marathon.
New York has always been very special to me and every time I return it becomes more special.
Full story: BBC Sport
McMillan Custom Marathon Plan: Week 14 Day 4
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + 8 to 10 x 60 seconds fast with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Cooled down for a couple of miles and did a few minutes on the foam roller to stretch out a slightly stiff left knee. Another 8.5 miles in the bank and I’m looking forward to tomorrow’s easy 40 to 50 minute run.
I’m undecided about a 5k on Saturday but will definitely be running an 18 to 22 miler on Sunday. I’m really stacking up the long runs on the McMillan Training Plan - surely that’s a good thing, right?
McMillan Custom Marathon Plan: Week 14 Day 3
Phase: Marathon
Workout: 65 to 75 minute Easy Run
Purpose: Build Endurance
For the record:
Time: 1:01:36 minutes
Distance: 8.5 miles
Pace: 7:15 minutes per mile
Push ups to be done later in the day. I’m currently on a maintenance plan to keep the upper body strength ticking over.
McMillan Custom Marathon Plan: Week 14 Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Tempo Run: 5 to 7 miles + 15 to 30 minute Cool-down
Purpose: Build Stamina - lactate threshold
In the end I just ran as hard I could for 35 minutes before cooling down for another 15 minutes, making a grand total of 10 miles for the run. My legs felt fine, but generally I was a little fatigued. Maybe I’m coming down with something?
Oh well, we’ll see when I wake up in the morning I guess…
On a positive note, I logged 260 miles for the month of September, and as you can see from the graph on the left, it’s the biggest month of the year and the third successive increase.
I wonder if I can maintain the streak and make October another big month?
Beat The Richmond Marathon Price Increase
If you’re still on the fence about running the Richmond Marathon on November 15th (or the McDonald’s Half Marathon or NTELOS 8k for that matter), sign up today if you want to avoid paying higher entry fees, as all rates go up on October 1st!
The SunTrust Richmond Marathon, “America’s Friendliest Marathon”, registration fee is currently $85 and will go up $10 on October 1. The Half Marathon entry fee is currently $70 and will also increase by $10. The NTELOS 8k fee is now $25 and will rise by $5. Sign up today at www.richmondmarathon.com and save yourself a few dollars!
New for 2008: The SunTrust Richmond Marathon will feature the debut of the new ChronoTrack “D” Race Timing Tag, a light-weight disposable timing device that will replace the old ChampionChip I blogged about earlier this year.
