Notes, goals, plans, tactics, targets, and approaches

So, just to consolidate some of the shit we've been talking about.

Goals for training are:

1. Get used to long times. 3:30 is a long haul. We gotta get in the routine of being out there bangin em out. In terms of training, this means, even more than miles, we need to log hours on long days and get used to heat and figure out the food and water routine so there are no surprises.

2. No negative splits. 8:00 miles ain't gonna hack it. We need to be posting 7:45s for as long as we can and we need to get that pace in the blood. Some of our middle distance days gotta be at the McCarren track, cranking out 1:56 quarters for as long as it takes.

3. 1,800 racers. The course is going to be quiet and we need to get used to that. I think middle-distance days at the track are going to get us in the right headspace to zone out. Also, putting in an 18 or 20 mile day on the course when it's totally empty will help.

4. Get the fitness up. We gotta stay on the Jomentums. However, hills are a speed substitute, so bridges count. Potentially, we can run Pulaskis for speed to really get it done.

5. Nobody's getting hurt in training. 12 hours between runs, regardless of how much other shit is on the schedule. No more of this night run / morning speedwork stuff.

6. Better records. We gotta start using Jo-mentum to track our shit.

We should have three major types of run:

Long days: First for time exposure, then for pace as we improve. Target runs include: 16-mile day for consistency (1:04 out, 1:04 back); 13 miles of Pulaskis; a course run in Hartford; coastal run in Boston; Hamptons run; Warriors classic.

Middle distance: First back to the track to drill that 7:45 pace, then on the road. We gotta be rigorous about the pace.

Short days: Pulaskis, Jomentums, or--god forbid--Pulaski time trials.

October ain't that far off.