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November 07, 2005
Week No. 4
REASON NO. 23 FOR RUNNING A MARATHON
Running a marathon will put me in the best shape of my life……
I started running a little over 4 years ago, after almost 20 years of very limited physical activity. Since then, I have dropped about 25 pounds (without dieting), reduced both my blood pressure and resting heart rate by about 20%, and tremendously improved both my eating habits and my physical stamina. With this running base (averaging about 15 miles per week), and my triathlon background (2 years of swimming and bicycling) I am now prepared to take my fitness to the next level.
My longest runs to date have been half marathons – 13.1 miles. The first was very, very painful, the second was almost easy – what a difference an extra year of training makes. Below is the training plan I have decided on – thanks to Hal Higdon and his website at www.halhigdon.com This plan should enable me to complete the race, hopefully with some element of form, in about 4.5 hours.
Already, after just three weeks of pretty hard-core running, I can feel and see the difference. I have lost around 4 additional pounds, and the multiple run days and longer distance runs are getting a lot easier.
I signed up for the race today – what a great way to further my commitment to the race. $85.00 for the race entry fee, non refundable and non-transferable. Now there is no turning back!!!!
Marathon Training Schedule
Napa Valley Marathon
March 5, 2006
Week Mon Tue Wed Thur Fri Sat Sun
4 rest 3 m run 5 m run 3 m run rest 8 cross
5 rest 3 m run 5 m run 3 m run rest 9 cross
6 rest 3 m run 5 m run 3 m run rest 6 cross
7 rest 3 m run 6 m run 3 m run rest 11 cross
8 rest 3 m run 6 m run 3 m run rest 12 cross
9 rest 3 m run 5 m run 3 m run rest 9 cross
10 rest 3 m run 7 m run 3 m run rest 14 cross
11 rest 3 m run 7 m run 3 m run rest 15 cross
12 rest 3 m run 5 m run 4 m run rest 11 cross
13 rest 3 m run 8 m run 4 m run rest 17 cross
14 rest 4 m run 8 m run 4 m run rest 18 cross
15 rest 4 m run 5 m run 5 m run rest 13 cross
16 rest 4 m run 8 m run 5 m run rest 20 cross
17 rest 5 m run 5 m run 5 m run rest 12 cross
18 rest 5 m run 8 m run 5 m run rest 20 cross
19 rest 5 m run 6 m run 4 m run rest 12 cross
20 rest 4 m run 5 m run 3 m run rest 8 cross
21 rest 3 m run 4 m run 2 m run rest rest race
Training this week was much, much easier. I finished the week as planned, with just a little deviation – I cross trained (biked) on Saturday, and then on Sunday I raced in the Almond Bowl run, in Bidwell Park. This was only a 6-mile race, so I ran a mile earlier in the day, and then ran a cool down mile after the race, to make my full eight miles for the long run.
My race time was a little disappointing. Last year I ran the same race in 48 minutes and 51 seconds. My goal this year was to do the 6 miles in under 48 minutes (eight minute miles). But, for a variety of reasons, that was not in the cards – I ended up with a finishing time of 48 minutes and 39 seconds. A whopping 12-second reduction over my time last year!!!!
I record all my race reports online – at www.beginnertriathlete.com click on the race reports tab, look for Almond Bowl for all the details if you are into that kind of thing.
Posted by Dennis at November 7, 2005 04:58 PM