Switch in Training

Have decided to switch my training over to Dellinger's Marathon Training 21-Day Pattern until I am prepared for an increase in mileage in terms of running twice, daily. I had been utilizing Dellinger's Oregon System of Pre-Season Cross Country training. Immediately, I should have an improvement on recovery and consistency in terms of dedication. The week started off nicely with a hard 15-mile run on Sunday, followed by a day of recovery. Tuesday was a nice light fartlek, followed again by recovery (which included a mini-breakthrough in the opening of my stride). Thursday was an absolute blast, an absolute great workout. Goal was 6 x Mile (Road) in 5:15 (10-seconds slower than goal marathon pace) with 400M jog recovery. Absolutely felt great, and even better as the workout progressed. Left leg is finally getting stronger. So happy. Although this was a big volume workout before the US Half Marathon Championship on Sunday, I wanted to enter this race on relatively high volume (70+ Miles) and high density. Next couple of days consist of 60-minute recovery runs and then whatever I can muster come Sunday!

Monday, 1-08-2007
9 Miles of Recovery on the Seabrook Trails in 1:00:44

Tuesday, 1-09-2007
9 Miles of Fartlek in Morgan's Point in 56:16
10 x 1:30 Fast, 1:30 Easy + 10 x 1:00 Fast, 1:00 Easy

Wednesday, 1-10-2007
9.5 Miles Steady on the Seabrook Trails in 59:14

Thursday, 1-11-2007
10.5 Miles of Road Interval Work in Clear Lake in 1:06:47
1.5 Mile Warm-Up in 12:00
6 x Mile in 5:15 (400M Jog Rest)
5:10 (2:09), 5:08 (2:21), 5:15 (2:20),
5:06 (2:26), 5:10 (2:19), 5:04
1.5 Mile Cool-Down in 12:12

Friday, 1-12-2007
9.5 Miles of Recovery on the Seabrook Trais in 1:01:11

Saturday, 1-13-2007
9.5 Miles of Recovery on the Seabrook Trails in 1:01:53

Sunday, 1-14-2007
15K in 50:40 en route to a DNF at the Aramco Half Marathon
10K in 33:28 - 9M in 48:35 - Est. 1:10:45 ~ Avg. of 5:25 per Mile
Splits - 5:11, 15:51 (10:40), 21:22 (5:30), 26:48 (5:26), 32:12 (5:24), 37:41 (5:28), 43:02 (5:21), 48:36 (5:33)
15' Minute Warm-Up, 15K Hard, 3.5 Mile Cooldown

Total
72 Miles

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