TITLE: Preparing for a Fall Marathon
AUTHOR: Eugene Wallingford
DATE: July 30, 2007  2:01 PM
DESC: 
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BODY:
I haven't written about running in a while, but there hasn't
been much to say.  I've been building my mileage back up to
a respectable weekly average (in the mid 30s), with an eye
toward being ready for marathon training.  My last few weeks
have been interrupted by only one mishap, a double-hamstring
injury brought on not by running but by an intense day of
landscaping.  Last week, I managed 38 miles with two rest
days, which puts me in good shape to begin training.

At the end of October, I'll be running the 
<A HREF="http://www.marinemarathon.com/">
   Marine Corps Marathon</A>,
my first "destination" marathon.  It's also the latest in
the year I will have run a marathon, with my previous four
all coming in the first half of October.  As a result, this
is the latest I have ever started my official training plan
for a marathon.  This affects training in two ways: more of
my mileage will come after the hottest part of the summer,
and more of my mileage will come during the academic year.
For a university prof or student, this means spending  more
hours on the road, away from work, and being more tired when
doing CS.  I think I will have to get to bed earlier most
nights and so change some of my routine.

I am again using a 12-week plan for "advanced" runners that
I read about in
<A HREF="http://www.runnersworld.com/">
   Runners' World</E>,
designed by running coach
<A HREF="http://www.pacethyself.com/">
   Bob Williams</A>.
Via Google, I found a
<A HREF="http://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00.html">
   16-week plan</A>
by Williams, but it's much more complicated than the plan
I am using; I prefer workouts that don't require a lot of
switching gears.  The plan I am using puts me on the track
twice most weeks, once doing long repeats (&ge; 800m) to
build long speed and once doing shorter repeats (&lt; 800m)
to increase leg turnover, improve form and efficiency, and
build strength for longer speed.

Last year, I customized this plan quite a bit, spreading it
over 14 weeks and adding a lot of miles.  This year, I am
sticking to the plan
<A HREF="http://www.cs.uni.edu/~wallingf/blog/archives/monthly/2006-07.html#e2006-07-12T17_40_13.htm">
   even closer than last year</A>,
not just the speed workouts but also the off-day workouts,
the order and length of the long runs, and the weekly
mileage recommendations.  I suppose that having run several
hundred miles fewer this year than last has me feeling a bit
less cocky, and I also think it's time to let the expert
guide me.  My only customization this year is to stick in
an extra week next week, between Weeks 1 and 2, while I am
on the road to Indiana and southern California for a
<A HREF="http://www.cs.uni.edu/~wallingf/blog/archives/monthly/2007-07.html#e2007-07-20T19_38_28.htm">
   reunion</A>
and a little R&amp;R before the school year -- and heavy
training -- commence.  Next week, I'll just work on my aerobic
base with some mixed-speed road running.

Wish me luck.
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