Revised Schedule - January to April 2010

In response to my report on my "crappy run," Jeff commented that they're normal occurrences.  To help with my jitters at increasing distance, he suggested a strategy for long runs - call someone every 10k. 

"They can be your motivation lines," he wrote. 

Jeff also gave me a revised schedule to consider, which I've posted on the side panel.  This schedule works a little better with upcoming deadlines at work, which will require some extra time at the office in January.

I also need to plan for a school ski trip next month. Last year, the trip interrupted my running schedule, and I felt a bit under-trained going into the CPC.  I'd like to run the CPC half, and will need to see how I can integrate it into my training schedule for Rotterdam.

Jeff's blog also offered some mental strategies for long runs, a timely post for me: Think Positive.

09/10 training schedule

Here's the new schedule to take me through next April:

Nov 1--14K
Nov 8--18K
Nov 15--5K
Nov 22--22K
Nov 29--5K
Dec 6--27K
Dec 13--6K
Dec 19--16K
Dec 27--27K
Jan 3--6K
Jan 10--30K
Jan 17--8K
Jan 24--10K
Jan 31--34K
Feb 7--10K
Feb 14--12K
Feb 21--38K
Feb 28--10K
Mar 7--12K
Mar 14--42K
Mar 21--10K
Mar 28--15K
Apr 4--12K
Apr 11--Rotterdam Marathon
Apr 18--6K
Apr 25--10K
May 2--anything you want

Marathon Training Schedule

Sep 13--22K

Sep 20--5K with MM

Sep 27--16K Race

Oct 4--24K (very easy, using 20 sec run/40 sec walk)

Oct 11--5K

Oct 18--Amsterdam Half Marathon--plus 3K warm up and 3K warm down

Oct 25--6K

Nov 1--32K

Nov 8--6K

Nov 15--37K

Nov 22--6K

Nov 29--42K

Dec 6--6K

Dec 13--Marathon

Dec 20--4 miles

Updated Schedule July 09

July 12--16K
July 19--8 x 800
July 26--17.5K
Aug 2--9 x 800
Aug 9--19K
Aug 16--10 x 800
Aug 23--20.5K
Aug 30--12 x 800
Sep 6--22K
Sep 13--14 x 800
Sep 20--5K with MM
Sep 27--16K Race--Plus 3K warmup and 4K warmdown
Oct 4--5K
Oct 11--8K
Oct 18--Amsterdam Half Marathon

Updated Schedule III

June 21--14K (1:1 walk breaks)

June 28--7 x 800

July 5--15K

July 12--8 x 800

July 19--16K

July 26--MM--same as June 14--but faster

(PACE:

400--2:33
800--2:30
1200--2:28
1600--2:23)

Aug 2--17K

Aug 9--9 x 800

Aug 16--18K

Aug 23--10 x 800

Aug 30--20K

Sep 6--5K with MM

Sep 13--22K

Sep 20--5K with MM

Sep 27--16K Race

Oct 4--24K

Oct 11--5K

Oct 18--Amsterdam Half Marathon