Thursday, November 12, 2009

We Measure Success in Willies and Jomentums

NYC 2010 countdown posted.

Here's the dilly. Training starts for reals in July. If we want a spring race, we can run anything before June 1. That gives us a couple weeks of recovery and a couple weeks in a holding pattern.

April might be perfect for a spring race, since that gives us an abbreviated 3-month build up. Cram a condensed intermediate schedule in there.

Which brings me to the awesome part: We use Brave Start for spring races.

The timeline below is straight off the Higdon Advanced. I figure we leave it as is and decide on a day-to-day basis how we complete the mileage (e.g., 3 miles roadwork vs. 3 miles of jomentums). This will be based on how taxing the speed and hill work built into the program turns out to be. It looks pretty rugged and there's very little rest.

For tempo days, we push as close to 5K pace as we can muster. Ten minute warm-up, 5K pace, 10 minute cooldown. So a 30-minute tempo is really 10 minutes at 5K pace.

Pace days, we target VDOT-adjusted race-day pace.

Hills, we run up the Willie, walk down, and repeat till we get through them.

The only thing left to decide is what we select for our target.

Upcoming Schedule

  • Mon - 7/5 - 3 miler
  • Tues - 7/6 - 5 miler
  • Wed - 7/7 - 3 miler
  • Thurs - 7/8 - 3 x Willies
  • Fri - 7/9 - Rest
  • Sat - 7/10 - 5 mile pace
  • Sun - 7/11 - 10 long
  • Mon - 7/12 - 3 miler
  • Tues - 7/13 - 5 miler
  • Wed - 7/14 - 3 miler
  • Thurs - 7/15 - 30 tempo
  • Fri - 7/16 - Rest
  • Sat - 7/17 - 5 miler
  • Sun - 7/18 - 11 long
  • Mon - 7/19 - 3 miler
  • Tues - 7/20 - 6 miler
  • Wed - 7/21 - 3 miler
  • Thurs - 7/22 - 4 x 800
  • Fri - 7/23 - Rest
  • Sat - 7/24 - 6 mile pace
  • Sun - 7/25 - 8 long
  • Mon - 7/26 - 3 miler
  • Tues - 7/27 - 6 miler
  • Wed - 7/28 - 3 miler
  • Thurs - 7/29 - 4 x Willies
  • Fri - 7/30 - Rest
  • Sat - 7/31 - 6 mile pace
  • Sun - 8/1 - 13 long
  • Mon - 8/2 - 3 miler
  • Tues - 8/3 - 7 miler
  • Wed - 8/4 - 3 miler
  • Thurs - 8/5 - 35 tempo
  • Fri - 8/6 - Rest
  • Sat - 8/7 - 7 miler
  • Sun - 8/8 - 14 long
  • Mon - 8/9 - 3 miler
  • Tues - 8/10 - 7 miler
  • Wed - 8/11 - 3 miler
  • Thurs - 8/12 - 5 x 800
  • Fri - 8/13 - Rest
  • Sat - 8/14 - 7 mile pace
  • Sun - 8/15 - 10 long
  • Mon - 8/16 - 3 miler
  • Tues - 8/17 - 8 miler
  • Wed - 8/18 - 4 miler
  • Thurs - 8/19 - 5 x Willies
  • Fri - 8/20 - Rest
  • Sat - 8/21 - 8 mile pace
  • Sun - 8/22 - 16 long
  • Mon - 8/23 - 3 miler
  • Tues - 8/24 - 8 miler
  • Wed - 8/25 - 4 miler
  • Thurs - 8/26 - 40 tempo
  • Fri - 8/27 - Rest
  • Sat - 8/28 - 8 miler
  • Sun - 8/29 - 17 long
  • Mon - 8/30 - 3 miler
  • Tues - 8/31 - 9 miler
  • Wed - 9/1 - 4 miler
  • Thurs - 9/2 - 6 x 800
  • Fri - 9/3 - Rest
  • Sat - 9/4 - 9 mile pace
  • Sun - 9/5 - 12 long (PULASKI RACE)
  • Mon - 9/6 - 3 miler
  • Tues - 9/7 - 9 miler
  • Wed - 9/8 - 4 miler
  • Thur - 9/9 - 6 x Willies
  • Fri - 9/10 - Rest
  • Sat - 9/11 - 9 mile pace
  • Sun - 9/12 - 19 long
  • Mon - 9/13 - 4 miler
  • Tues - 9/14 - 10 miler
  • Wed - 9/15 - 5 miler
  • Thur - 9/16 - 45 tempo
  • Fri - 9/17 - Rest
  • Sat - 9/18 - 10 miler
  • Sun - 9/19 - 20 long
  • Mon - 9/20 - 4 miler
  • Tues - 9/21 - 6 miler
  • Wed - 9/22 - 5 miler
  • Thur - 9/23 - 7 x 800
  • Fri - 9/24 - Rest
  • Sat - 9/25 - 6 mile pace
  • Sun - 9/26 - 12 long
  • Mon - 9/27 - 4 miler
  • Tues - 9/28 - 10 miler
  • Wed - 9/29 - 5 miler
  • Thurs - 9/30 - 7 x Willies
  • Fri - 10/1 - Rest
  • Sat - 10/2 - 10 mile pace
  • Sun - 10/3 - 20 long
  • Mon - 10/4 - 5 miler
  • Tues - 10/5 - 6 miler
  • Wed - 10/6 - 5 miler
  • Thurs - 10/7 - 45 tempo
  • Fri - 10/8 - Rest
  • Sat - 10/9 - 6 miler
  • Sun - 10/10 - 12 long
  • Mon - 10/11 - 5 miler
  • Tues - 10/12 - 10 miler
  • Wed - 10/13 - 5 miler
  • Thur - 10/14 - 8 x 800
  • Fri - 10/15 - Rest
  • Sat - 10/16 - 10 mile pace
  • Sun - 10/17 - 20 long
  • Mon - 10/18 - 5 miler
  • Tues - 10/19 - 8 miler
  • Wed - 10/20 - 5 miler
  • Thurs - 10/21 - 6 x Willies
  • Fri - 10/22 - Rest
  • Sat - 10/23 - 4 mile pace
  • Sun - 10/24 - 12 mile long
  • Mon - 10/25 - 4 miler
  • Tues - 10/26 - 6 miler
  • Wed - 10/27 - 4 miler
  • Thurs - 10/28 - 30 tempo
  • Fri - 10/29 - Rest
  • Sat - 10/30 - 4 miler
  • Sun - 10/31 - 8 mile long
  • Mon - 11/1 - 3 miler
  • Tues - 11/2 - 4 miler
  • Wed - 11/3 - 3 miler
  • Thur - 11/4 - 4 x 400
  • Fri - 11/5 - Rest
  • Sat - 11/6 - 2 miler
  • Sun - 11/7 - NYC Marathon