Start Week 4

Today marked the start of week 4 with just under 15 weeks until the Moses Lake Marathon! Monday is almost always an easy 8:00 mile for 3 mile run. So far I have been able to stay on track with the running schedule! Today's run was great, three miles (especially at the 8:00/mile pace) is starting to feel real easy and short - very encouraging when the goal is 26.2 miles at a 7:30/mile pace! I have also joined 2 running groups which should be fun - one on Saturday mornings and another on Wednesday nights (which I won't be able to start for about 4 more weeks). This put an extra 6 miles on last Saturday's run which gave me 11 miles on Saturday! With only two weeks until Bloomsday I've rearranged my training (two posts back) to allow rest days in preparation and recovery from the 12K race. Short list of unrelated ramblings in today's blog, but that's the update!

First Marathon Scheduled: August 4

I am now officially done training for half-marathons. I am now officially training for a marathon. The Moses Lake Marathon is on August 4 (see http://www.mlmarathon.com/). I put my marathon training schedule below. The short of it is I do an easy 8:00/mile run on Monday and Friday. On Wednesday I do a medium 7:00/mile run. On Saturday I do a long run at marathon pace of 7:30/mile. Then on Tuesday and Thursday I will cross train by riding my bike to work. Of course Sunday is a day of rest!

The distance starts small - 15 miles for week one. Each week the distance increases slightly until I'm consistently running 30-40 miles per week. Three weeks before the marathon is the famous 20 mile run. Then taper for three weeks to the big day!

Goals? First goal is to finish the marathon! As for time, I would like to finish it in under 3:30:00. That would be an 8:00 mile. I'm hoping I can hit a 7:30 mile, but we will see! Let the training begin!

Marathon Training Schedule

Marathon Training

Easy = 8:00 mile, Medium = 7:00 mile, Long = 7:30 mile, Race = Fast as possible!

Dates	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Miles
4/1-4/7	Rest	Easy 3	Bike	Med 3	Bike	Easy 3	Long 6	15
4/8-4/14	Rest	Easy 3	Bike	Med 3	Bike	Easy 3	Long 7	16
4/15-4/21	Rest	Easy 3	Bike	Med 4	Bike	Easy 3	Long 5	15
4/22-4/28	Rest	Easy 3	Bike	Med 4	Bike	Easy 3	Long 9	19
4/29-5/5	Easy 3	Med 5	Easy 3	Long 10	Rest	Rest	Rest	21
5/6-5/12	Bloomsday	Rest	Rest	Easy 3	Med 5	Easy 3	Long 15K (9.3)	27.8
5/13-5/19	Rest	Easy 3	Bike	Med 6	Bike	Easy 3	Long 12	24
5/20-5/26	Rest	Easy 3	Bike	Long 13	Bike	Easy 4	10K SpringFest	26.2
5/27-6/2	Rest	Easy 3	Bike	Med 7	Bike	Easy 4	Long 10	24
6/3-6/9	Rest	Easy 3	Bike	Long 15	Bike	Easy 4	10K Run4Life	28.2
6/10-6/16	Rest	Easy 4	Bike	Long 16	Bike	Easy 4	15K EORiver	33.3
6/17-6/23	Rest	Easy 4	Bike	Med 8	Bike	Easy 5	Long 16	32.5
6/24-6/30	Rest	Easy 4	Bike	Med 9	Bike	Easy 5	Long 18	36
7/1-7/7	Rest	Easy 5	Bike	Med 9	Bike	Easy 5	Long 14	33
7/8-7/14	Rest	Easy 5	Bike	Med 10	Bike	Easy 5	Long 20	40
7/15-7/21	Rest	Easy 5	Bike	Med 8	Bike	Easy 5	Long 6	24.3
7/22-7/28	Rest	Easy 4	Bike	Med 6	Bike	Easy 4	Long 8	22
7/29-8/4	Rest	Easy 3	Bike	Easy 4	Bike	Easy 3	MARATHON!	10+26.2

Ephreta Canal Caper 10k

Ram the canal caper 10k today in 43:38 or a 7:02 mile. It was a full 55 seconds slower than my goal, but I have not run at all since my half marathon as my foot healed. The foot was fine for the race, but afterwords it started to hurt again, next stop - foot doctor!

As for the race, I was 4th in my age group and 19th overall. It was a smaller event, but it was also a blooms day qualifier so there were a lot more competitive runners, so I was happy with the result!

Soar foot again...

It seems two weeks off wasn't long enough, after my run yesterday I couldn't put weight I. My foot... Very discouraging...

Back at it...

A week before my half I got shin splints, so I didn't do any training. After my half I couldn't put weight on my left foot. A cortisone shot an two weeks later I'm finally ready to run again.

I found out I am not in the same shape as I was when I ran the half marathon two weeks ago! I ran a 10k in 46:36, which is a 7:30 mile. I almost quit part way through as I lost all my energy. I'm going to have to get it together if I'm going to do a 10k race in two weeks! My goal for the 10k is 42:21 or a 6:49 mile.

More injuries...

It seems whenever I run a big race I can't walk. This time the outside of my left foot is in pain any time I put weight on it. When walking became unbearable I went to to doctor who gave a cortisone shot. That was the most painful and longest shot I've ever received. Guess we will know in a couple of days if it worked!

I have 25 days until my next race, a 10k in Ephreta... Here's hoping I can run!