Apparently I should have looked more closely at the race links I posted earlier. The Salt Lake City Marathon is not in the first week of June, as it was last year. It is on April 21st. That's less than 14 weeks away. As I'd only been averaging about 20 miles a week, that means that I need to quickly kick up the mileage and do so while not injuring myself, which as both of you know, is a tough task. My foam roller will help, but I'm not sure if it can accomplish what cortisone shots and physical therapy could not. Keep the ITB pain away during serious marathon training. We'll see.
The good thing is that SLC is not my goal marathon, but my warmup marathon. I'd be happy with a sub 3:20 and will probably run a 3:15. The fun part about this training schedule is that I have a running buddy that is pretty close to me in terms of how fast he is. We're running together Tuesday, Thursday, and Saturday mornings. Monday, Wednesday, and Fridays are easy days of 4 to 6 miles.
Tuesday mornings = speed workout. We're rotating 800m and 1600m repeats at 45 to 50 seconds faster than goal marathon pace, which for him is about 7:50. We had our first speed workout this past Tuesday at 5am at the local track. It was 29 degrees, which sucked at first, but was nice once we finished our warmup and was great when we were on our 5th 800, which we did in 3:30. Nothing popped and everything felt good. Next week, we'll drop the time by another 10 seconds or so. We'll peak at doing twelve 800s and seven 1600s. Those should be pretty interesting days. Maybe I'll work from home.
Thursdays = Hills or Tempo workout. We're rotating an 8 mile trail run in the hills, again at 5am with our headlamps with a tempo run, which for the non-runners is a run where the middle 60% of your run, you run it at your 10k pace, which for my friend is about 7:15 pace. Our first run is tomorrow and we're starting with the hills. At 5am. I don't think I'm going to be able to give up caffeine for this training cycle. I do need to stay awake during most of work.
Saturdays = Long workout. Notice that I didn't say long and slow. I don't believe in running slow. To run fast, you gotta run fast. Our schedule includes three 20 milers and two 22 milers. For the first four weeks, our long runs will be 75% at a nice easy pace and 25% at goal marathon pace. The next seven weeks, we'll run 50% easy and 50% at goal marathon pace. Then of course is the taper.
WoW continues to progress slowly, although I haven't played for the past couple of days. My main character, Vlabba is at Level 15, but if I focus tonight, I think I can get him up to 16. The other day I meandered into contested territory the other day and was quickly felled by some dude riding a dragon that shot a lightning bolt at me. I told you that I hate The Horde, right? Well, at least Vlabba does. I haven't told Liz yet about the role playing aspect of this game and the dwarf costume I must buy. It's pretty tough.