hilltop.flava

ImageHappy Monday to ya! I had a pretty uneventful weekend, but
sometimes that's how it goes. Probably the highlight of my weekend was
running in the Perham 10k this weekend. I was a little bummed with
myself because my time wasn't quite up to par with what I know I can
run. I made the classic runners mistake of going out too hard in the
first mile. I can almost guarantee you that I'd have run a minute or
two faster if I hadn't gone out like a maniac. Anyways, I'm not a huge
fan of shorter races like a 5k or 10k because I don't train for them,
so I never do as well as it seems like I should. I think I struggle in
anything shorter than a 15k because I train for long races and I have a
mentality for long races. I know it's not the same, but it would kind
of being like throwing Michael Olowakandi on the wing. While I'm sure
he has more basketball skills than the average person on the street, he
would struggle because he does all his practice in the post and his
whole mentality is that of playing in the post. Actually, that's
probably a bad example because this past year he sucked no matter where
you put him, but I think you get the point. Eventually, I'd like to be
the guy that finishes top 10% of finishers in every race whether it's a
5k or a 50k. With my week of low mileage, I've spent a lot of time
planning out my training. I'm actually sort of planning out what I'm
going to do for my next few marathons. Assuming that I do possibly the
new Fargo Marathon, Grandma's, Twin Cities, and maybe a late fall
marathon like New York next year, here's what I'm thinking. For Twin
Cities this upcoming year, I'm planning on doing the Pfitzinger 12-week
under 70-mile program slightly modified. I'll include my day-to-day
schedule if you keep reading a little more. After Twin Cities, I think
I'm going to take two weeks completely off of running. Once I start
back up again, which will be towards the end of October, I'm going to
start doing some speed work to try to improve my short distance speed.
I haven't decided if I'm going to go to Speed and Accel up in Fargo or
if I'll find a program on my own, but I'll be doing a lot of short and
fast stuff which will be tough for me. Starting in probably late
December or early January, I'm going to start the Pfitzinger 24-week
more than 70 miles per week program, which will be ridiculously hard.
It includes 13 runs of longer that 18-miles. I'm actually hoping that
the Fargo Marathon will actually work into my training program on the
week I'm supposed to do a 24-miler. I won't overly push myself for that
marathon because Grandma's is going to be more of my focus for the
first half of the year. After Grandma's, I'm going to try to make an
attempt at Khalid Khannouchi 12-week program for running a 3 hour to
3:05 marathon. I don't know if I'll be able to run that fast by then –
as a matter of fact, I kind of doubt I will, but I figure if that
program is acceptable by one of the fastest marathoner's in history, it
probably should be okay with me. Of course, all of this could change
due to injury or other circumstances, but that's where I'm at right
now.
Anyways, let's take a look at what I'm planning doing for training for Twin Cities in 3-1/2 months.

This week – June 21st thru 27th
Monday – Rest
Tuesday thru Friday – Recovery 3 miles
Saturday – Perham Turtlefest 10k (47:17)
Sunday – Rest
Total weekly mileage – 18.2 miles

June 28th – July 4th
Monday – Recovery 5 miles
Tuesday – Recovery 5 miles
Wednesday – Rest
Thursday – General aerobic + speed – 7 miles w/ 8x100m strides
Friday – Recovery 5 miles
Saturday – General aerobic – 9 miles
Sunday – Rest
Total weekly mileage – 31 miles

July 5th – 11th
Monday – Recovery 6 miles
Tuesday – General aerobic 8 miles
Wednesday – Rest
Thursday – General aerobic 9 miles
Friday – Recovery 6 miles
Saturday – Medium-long run 12 miles
Sunday – Rest
Total weekly mileage – 41 miles

July 12th – 18th
Monday – General aerobic + speed – 8 miles w/10x100m strides
Tuesday – Medium-long run 11 miles
Wednesday – Recovery 5 miles
Thursday – Medium-long run 11 miles
Friday – Recovery 5 miles
Saturday – Medium-long run 15 miles
Sunday – Rest
Total weekly mileage – 55 miles

July 19th – 25th
Monday – Lactate threshold – 9 miles
Tuesday – Medium-long run 11 miles
Wednesday – Recovery 5 miles
Thursday – Medium-long run 12 miles
Friday – Recovery 5 miles
Saturday – Long run 17 miles
Sunday – Rest
Total weekly mileage – 59 miles

July 26th – August 1st
Monday – General aerobic + speed – 9 miles w/ 10x100m strides
Tuesday – Medium-long run 14 miles
Wednesday – Recovery 5 miles
Thursday – Medium-long run 12 miles
Friday – Recovery 5 miles
Saturday – Long run 18 miles
Sunday – Rest
Total weekly mileage – 63 miles

August 2nd – 8th
Monday – Lactate threshold 10 miles
Tuesday – Medium-long run 15 miles
Wednesday – 5 miles
Thursday – Medium-long run 13 miles
Friday – Recovery 5 miles
Saturday – Long run 17 miles
Sunday – Rest
Total weekly mileage – 65 miles

August 9th – 15th
Monday – General aerobic + speed – 8 miles w/ 10x100m strides
Tuesday – Medium long run 15 miles
Wednesday – Recovery 5 miles
Thursday AM – Lactate threshold 11 miles w/ 6 miles @ half marathon pace
Thursday PM – Recovery 4 miles
Friday – General aerobic + speed – 7 miles w/ 6x100m strides
Saturday – Long run 20 miles
Sunday – Rest
Total weekly mileage – 70 miles

August 16th – 22nd
Monday AM – Recovery 6 miles
Monday PM – Recovery 4 miles
Tuesday – VO2 max 11 miles w/ 5x1200m @ 5k race pace; 2-1/2 minute jog between
Wednesday – Medium-long run 15 miles
Thursday – General aerobic 10 miles
Friday – Recovery 6 miles
Saturday – Marathon specific 16 miles w/ 12 miles @ marathon race pace
Sunday – Rest
Total weekly mileage – 68 miles

August 23rd -29th
Monday – General aerobic + speed – 9 miles w/ 10x100m strides
Tuesday – Medium-long run 14 miles
Wednesday – Recovery 5 miles
Thursday AM – Lactate threshold 12 miles w/ 7 miles @ half marathon race pace
Thursday PM – Recovery 4 miles
Friday – Recovery 6 miles
Saturday – Long run 21 miles
Sunday – Rest
Total weekly mileage – 70 miles

August 30th – September 5th
Monday – VO2 max 9 miles w/ 5x600m @ 5k race pace; jog 90 seconds between
Tuesday – Medium-long run 15 miles
Wednesday – Recovery + speed 7 miles w/ 6x100m strides
Thursday – Recovery 6 miles
Friday – 8-15k tune up race
Saturday – Long runs 18 miles
Sunday – Rest
Total weekly mileage – 68 miles

September 6th – 12th
Monday AM – Recovery 4 miles
Monday PM – Recovery 6 miles
Tuesday – VO2 max 11 miles w/ 6×1,000m @ 5k race pace; jog 2 minutes between
Wednesday – Medium-long run 15 miles
Thursday – General aerobic 8 miles
Friday – Recovery 6 miles
Satuday – Dick Beardsley half marathon
Sunday – Rest
Total weekly mileage – 63 miles

September 13th – 19th
Monday – VO2 max 9 miles w/ 5x500m @ 5k race pace; jog 90 seconds between
Tuesday – Medium-long run 11 miles
Wednesday – Recovery + Speed 6 miles w/ 6x100m strides
Thursday – Recovery 5 miles
Friday – 8-10k race
Saturday – Long run 17 miles
Sunday – Rest
Total weekly mileage – 59 miles

September 20th – 26th
Monday – General aerobic + speed 8 miles w/ 8x100m strides
Tuesday – Recovery 5 miles
Wednesday – VO2 max 8 miles w/ 3×1,600m @ 5k race pace; jog 2 minutes between
Thursday – Recovery 5 miles
Friday – General aerobic + speed – 7 miles w/ 10x100m strides
Saturday – Medium-long run 13 miles
Sunday – Rest
Total weekly mileage – 46 miles

September 27th – October 3rd
Monday AM – Recovery 4 miles
Monday PM – Recovery 5 miles
Tuesday – Dress rehearsal – 7 miles w/ 2 miles @ marathon race pace
Wednesday – Recovery 5 miles
Thursday – Recovery + Speed – 5 miles w/ 6x100m strides
Friday – Recovery 4 miles
Saturday – Rest
Sunday – Twin Cities Marathon
Total weekly mileage – 56 miles

Well,
that's all I got for today! My family is gone all week to Chicago, so
hopefully I won't get too bored. I'm guessing I'm going to wind up
playing a lot Final Fantasy (I'm already six and a half hours deep into
that game!) and I'll probably watch a lot of movies. Wednesday night,
I'm going to have the high schoolers over to the basement to watch a
flick. Last time we did that, nobody showed up, so hopefully this turns
out a little better. I'm working Monday thru Thursday this week because
I worked yesterday. Monday & Thursday will be nights and on Tuesday
& Wednesday I'll be working days. So if you're around the Perham
area and you want to hang out, you know when to call! Also, you should
stop by the forums
as usual! Also, send electronic I probably won't be taking
the day off of posting on the message board, so holla at ya
boy! Also, send some and post post post! Again, you should sent me
some mail! Lastly, I've got four (count 'em!) new reviews up – American Splendor, Empire, Made, and Swingers.

If you're out on your bike tonight, do wear white,
-B-