Summer 2012 Running Plan

My sprained ankle finally quit hurting at Easter, just like the Physical Therapist said it would. My torn meniscus continues to bother me after Long runs on Sunday. So I have stopped the Sunday Long runs and now run Hard/Easy six times a week. Actually, the difference between Hard and Easy is only .5 mi and I currently am at 3 and 2.5 mi for a weekly total of 16.5 mi. I want to increase my weekly mileage but adding a half mile to the hard run seems to aggravate my knee with the torn meniscus. My plan is to increase my daily run by 1% or 50 meters. My hope is this will allow me to increase my mileage without big increases in my longest run.

Summer Running Plan

I plan on running this weekly schedule for June, July and August. Distances include a half mile jog to 55th the Centennial Trail and a half mile cool down back to my home. I plan on only running easy in June, adding some tempos in July and August but no intervals at all. The only race I plan on running is the 4K on July 4th.

Spring Summary

My plan to run the Colorado marathon May 9 in Ft Collins was thwarted by right Achilles tendonitis I got in the Boulder Distance Classic 15K April 24. I had decided to run 8 min/mi in the BDC because I had a terrible cold in early April that ruined my marathon training and I was not going to have a pleasant experience or reasonable time in the marathon. Missing the long run and peaking made my body susceptible to injury and in retrospect I should have just jogged the BDC. I used a calf compression sleeve and that helped me a lot sooner. I was able to run the Bolder Boulder in 54:56, 8:50 min/mi. This put 22/160 M62, not bad considering I could barely walk after the BDC.

Late March & April Training Plan

I Ran the Boulder Spring Half Marathon

My time for the Boulder Spring Half Marathon on 3/15/10 at the Boulder Reservoir was 2:03:28. I was 4th out of 9 M60-64. It was a great training run with aid stations and a medal at the finish.

Origin of My Marathon Training Plan

I want to train at 45 miles per week for the 12 weeks prior to the marathon because medical studies have shown marathoners with this level of training do not develop cardiac arrhythmia's like runners with less training.

My marathon training plan is based on the book Daniels' Running Formula. I use the Vdot tables for my latest 5K time to determine my Easy, Interval, Tempo, Marathon and Race paces. A table of common race lengths and training runs for my current Vdot is posted above. I run hard/easy with two easy runs after my long run. I use Daniels' guidelines for the length of the three hard runs, Intervals (6-8% of weekly mileage), Tempos (8-10%), and Long (25-30%).

Weight 164 lb

I weigh 164 pounds.