Thursday, January 9, 2014

My OC Marathon Training Plan + Goals

I am so sorry to all of you running in those bitter cold temps or being forced to run on the dreadmill (although we all know I'm in love with the treadmill).  I complained last night that it was "so freaking cold" and then remembered that it is quite literally 90 degrees warmer here than some places.  I will shut my mouth now and quit my griping


our forecast.  i die a little when it dips below 60.
my first official OC marathon training run :)

I am pleased to announce that my girlfriend will be running the OC Marathon with me!  This will be her first full marathon and I am so excited to have a training partner.  Like me, she was adamantly opposed to running with another person at first, but now I can tell she totally digs it.

life's better with a training partner
By the time I run OC, it will have been a year since my last marathon.  With that kind of gap in marathon training, I wonder what a realistic goal even looks like.  Would I like to qualify for Boston again?  Well, duh.  Will I be heartbroken if I don't?  Not at all.

Some day, sooner than later, I will run a sub 3:30.  I have no idea if the OC Marathon will be that race. It could very well be or it could be a total doozy like Boston or Santa Barbara where I ran injured and wanted to die for the entire 3 hours and 37 minutes.  Ugh.  I don't even like to think about that hill at mile 23...

All I know is that I am (finally) in the right frame of mind to start training again.  Last year was not my year for racing.  I have learned that being single and trying to date while training for a marathon is not a great idea.  Dating means many late nights, too much wine, not enough rest and definitely a lack of focus.  Relationship Kate kicks ass at marathon training though, and she's baaaaaack!

I don't normally share my training plans with anyone because for some reason, it feels strangely personal.  It's similar to how I don't share my weight with anyone but my doctor.  I get a lot of questions about what plan I use, how much mileage I run and how often I run, so I thought this time around I'd share it with you.

When you look at my plan, I think you'll be surprised by the suggested paces of most of my runs. They may seem really slow considering my estimated race pace is a sub 8:00 mile.  But I can promise you, slow is good.  I used a similar plan for my very first marathon and qualified for Boston without even trying to do so.  Heck, I just wanted to finish and would have been thrilled with anything under 4 hours.

I once tried a plan where I only ran 3 days a week, and that didn't work out.  I've also tried plans with higher mileage, and I always end up injured.  4-5 days of running a week seems to be my sweet spot. 1 long run, 1 tempo/interval run and 2-3 easy runs seem to work best with my body.  I find the mile repeats to be a little too slow on this plan, so I often pick up the pace on those runs and I usually run in the high 8:00's for my slow/easy runs.

So my plan looks a little somethin' like this:

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
JAN 6
JAN 7
JAN 8
JAN 9
JAN 10
JAN 11
JAN 12
26 Mi
Dist: 5 Mi
@9:05
Dist: 6 Mi, inc
Warm; 4 Mi @ 7:40; Cool
Dist: 5 Mi
@9:05
Dist: 10 Mi
@9:05
2
JAN 13
JAN 14
JAN 15
JAN 16
JAN 17
JAN 18
JAN 19
27 Mi
Dist: 5 Mi
@9:03
Dist: 6 Mi, inc
Warm; 3x1600 in 7:09
w/800 jogs; Cool
Dist: 4 Mi
@9:03
Dist: 12 Mi
@9:03
3
JAN 20
JAN 21
JAN 22
JAN 23
JAN 24
JAN 25
JAN 26
29 Mi
Dist: 5 Mi
@9:01
Dist: 6 Mi, inc
Warm; 4 Mi @ 7:37; Cool
Dist: 4 Mi
@9:01
Dist: 14 Mi
@9:01
4
JAN 27
JAN 28
JAN 29
JAN 30
JAN 31
FEB 1
FEB 2
23 Mi
Dist: 6 Mi
@9:00
Dist: 6 Mi
@9:00
Dist: 5 Mi
@9:00
Dist: 6 Mi
@9:00
5
FEB 3
FEB 4
FEB 5
FEB 6
FEB 7
FEB 8
FEB 9
31 Mi
Dist: 5 Mi
@9:00
Dist: 6 Mi, inc
Warm; 4 Mi @ 7:35; Cool
Dist: 4 Mi
@9:00
Dist: 16 Mi
@9:00
6
FEB 10
FEB 11
FEB 12
FEB 13
FEB 14
FEB 15
FEB 16
32 Mi
Dist: 4 Mi
@8:58
Dist: 6 Mi, inc
Warm; 3x1600 in 7:04
w/800 jogs; Cool
Dist: 4 Mi
@8:58
Dist: 18 Mi
@8:58
7
FEB 17
FEB 18
FEB 19
FEB 20
FEB 21
FEB 22
FEB 23
34 Mi
Dist: 4 Mi
@8:56
Dist: 7 Mi, inc
Warm; 5 Mi @ 7:37; Cool
Dist: 3 Mi
@8:56
Dist: 20 Mi
@8:56
8
FEB 24
FEB 25
FEB 26
FEB 27
FEB 28
MAR 1
MAR 2
27 Mi
Dist: 7 Mi
@8:54
Dist: 7 Mi
@8:54
Dist: 6 Mi
@8:54
Dist: 7 Mi
@8:54
9
MAR 3
MAR 4
MAR 5
MAR 6
MAR 7
MAR 8
MAR 9
35 Mi
Dist: 6 Mi
@8:54
Dist: 7 Mi, inc
Warm; 5 Mi @ 7:35; Cool
Dist: 6 Mi
@8:54
Dist: 16 Mi
@8:54
10
MAR 10
MAR 11
MAR 12
MAR 13
MAR 14
MAR 15
MAR 16
37 Mi
Dist: 5 Mi
@8:53
Dist: 7 Mi, inc
Warm; 4x1600 in 7:00
w/800 jogs; Cool
Dist: 5 Mi
@8:53
Dist: 20 Mi
@8:53
11
MAR 17
MAR 18
MAR 19
MAR 20
MAR 21
MAR 22
MAR 23
39 Mi
Dist: 8 Mi
@8:51
Dist: 7 Mi, inc
Warm; 5 Mi @ 7:32; Cool
Dist: 8 Mi
@8:51
Dist: 16 Mi
@8:51
12
MAR 24
MAR 25
MAR 26
MAR 27
MAR 28
MAR 29
MAR 30
31 Mi
Dist: 8 Mi
@8:49
Dist: 8 Mi
@8:49
Dist: 7 Mi
@8:49
Dist: 8 Mi
@8:49
13
MAR 31
APR 1
APR 2
APR 3
APR 4
APR 5
APR 6
40 Mi
Dist: 7 Mi
@8:49
Dist: 7 Mi, inc
Warm; 5 Mi @ 7:30; Cool
Dist: 6 Mi
@8:49
Dist: 20 Mi
@8:49
14
APR 7
APR 8
APR 9
APR 10
APR 11
APR 12
APR 13
42 Mi
Dist: 8 Mi
@8:48
Dist: 7 Mi, inc
Warm; 4x1600 in 6:56
w/800 jogs; Cool
Dist: 7 Mi
@8:48
Dist: 20 Mi
@8:48
15
APR 14
APR 15
APR 16
APR 17
APR 18
APR 19
APR 20
23 Mi
Dist: 2 Mi
@8:46
Dist: 7 Mi, inc
Warm; 4x1600 in 6:54
w/800 jogs; Cool
Dist: 2 Mi
@8:46
Dist: 12 Mi
@8:46
16
APR 21
APR 22
APR 23
APR 24
APR 25
APR 26
APR 27
23 Mi
Dist: 5 Mi
@8:45
Dist: 5 Mi, inc
Warm; 3 Mi @ 7:19; Cool
Dist: 5 Mi
@8:45
Dist: 8 Mi
@8:45
17
APR 28
APR 29
APR 30
MAY 1
MAY 2
MAY 3
MAY 4
36 Mi
Dist: 3 Mi
@8:45
Dist: 4 Mi, inc
Warm; 2x1600 in 6:53
w/800 jogs; Cool
Dist: 3 Mi
@8:45
26.2 Mi @7:49
Time: 3:24:51
And my projected marathon finish time:
26.2 Mi @7:49
Time: 3:24:51

Yeah...we'll see about that, Runner's World. 

I will probably run 5 days a week most of the time, but the extra run will always be a random, easy fun run.  If this starts to feel boring and I need to mix it up, I'll probably scrap it and try something new.  I'm a rebel like that.  So far, so good, and I am so happy to be back in training mode.  Happy training to all of you running Spring races!  Let's do this!

Follow me on Instagram @SoCalRunnerGal

166 comments:

  1. Thanks for sharing this! I'm THIS close to signing up for a spring race, and it's really motivating to read about how you're planning to train. (And to drool over those "slow" paces!) Go Relationship Kate, GO!

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  2. I love it -and thanks for sharing your schedule. LOVE your predicted finish time - that should be great! Having a training partner makes a huge difference - I'm sure you will love having Brittany along on the long runs AND at the race! I so wish you were running Boston again this spring - I very much doubt I will qualify for 2015- but one of these years we'll get to meet up.

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  3. Thanks for sharing! I am so excited to connect with someone else doing a race on the same day as me. Usually, I find it happens more in the fall (when everyone does October races). I agree that 4-5 days a week are the best for training :)

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