BQ by 40

I just noticed that my rolling 30 day total stands at over 300 miles.  I never would have dreamed of doing that earlier this year.

With my schedule this week, it looks like the following schedule will be how my attempt at 75 miles will happen:

Monday:

• 7 miles AM – Recovery (9’30″ pace or slower)
  • Actual workout:  nice and easy.  Legs are hard to wake up.
• 6 miles PM – Easy (natural, full stride, ballpark 8’50″-9’00″) 8’31″/pace is pretty easy
  • Actual workout:  6 miles at an average 8’21″ pace–quite a bit more aggressive than originally planned.  I opted for the treadmill, because I wasn’t in the mood to deal with lunch time traffic outside.  I started at a solid 8’31″ pace, but felt pretty good at 8’00″ and even 7’30″.  I even added a few strides of 6’12″-6’25″ in for variety towards the end.

Tuesday

• 7 miles AM – Recovery
  • Actual workout:  ran a third run on Monday, while watching the Packers-Vikings game.  7 miles at an average 9’31″ pace.
• 6 miles PM – Easy
  • Actual workout: 6 miles at an average 8’33″ pace–first half at 7.0 mph on the treadmill, second half at 7.1 mph on the treadmill.

Wednesday

• 10 miles APM – Tempo (8-miles @ 7’23″ pace)
  • Actual workout: 8 miles in 58:46 or 7’21″ pace, 10 miles in 1:17:46 or 7’47″ pace.  Hacking cough tripped me up at miles 5 and 6.

Thursday

• 7 miles AM – Recovery
• 6 miles PM – Easy

Friday

• 6 miles PM – Recovery

Saturday

• 20 miles AM – marathon pace workout
  • 2 mile warm
  • 5 mile @ 8 minute target pace
  • 5 minute cool (0.5 mile)
  • repeat @ 4 miles, 4 minute recovery, 3, 2, 1
  • finish 20 @ jog

The pants that I bought at the outlet after my first marathon in OBX (Nov 2007) are now at least 3″ too big. That was a year and half after starting running and 45 pounds lost. I’ve also dropped about 20 pounds since.

Pre-running: 40″ Now: 32″