This past Sunday I started my New York City Marathon build up with a 20 miler in 2 hours and 26 minutes. Nothing fancy yet it was a start. I got out the door at 5:45am by myself (I would have loved to have gone up to Davidson) and ran the sidewalks the whole way with a steady tempo while stopping at every water fountain (there were 4) and taking a Shot Block every 5 miles to work on my caloric intake. This loop takes me up to Colony Road, to Sharon, to Queens, to Morehead, to Euclid, to East, to Queens Road West, to Selwyn, to Park, to GlenEagles, to Quail Hollow, back to Sharon, to Fairview and back home.
I was junk the rest of the day yet I did not fall asleep at church! I continued to eat the rest of the day and chilled for the most part. I took the kids to the pool at night and just read Best Efforts by Kenny Moore for the umpteenth time. I am excited about my training block for this marathon.
My 7 day cycle will include the following: M- 8-12 miles easy, T.- Interval/repeat day (mile repeats, 800 meter repeats, 2 mile repeats, etc.), W.- Medium Long Run day of 14-16 miles, Th.- 8-12 miles easy, F.- Tempo day of 5 to 15 milers, Sa.- 8-12 miles easy, Su.- Long Run of Easy, Firm, or steady with a firm/ up tempo finish. I know it's aggresive and I know that my body will tell me if I can or cannot do a workout that day. This is just an outline. As I was telling Mark Hadley, while I would love to do a 10 day cycle, a 7 day one fits my schedule better.
2 comments: If anyone is interested in any one of these workouts (like I had company just this morning on my mile repeats) please feel free to join in. Conversely, if I see a tempting workout somewhere on Facebook or e-mail, I may show up...I'm easy!