<p>For the last 6 marathon training blocks, I followed more or less the marathon plan by Pfitzinger. Except for the first marathon (when I wasn't a triathlete), I haven't run more than 50mpw and the weekly ave. during the marathon trainng was probably low 40's. Consequently or not, my times have stuck at around 3:44-46. And my PR is still from my first marathon back in 2004. So, it has become apparent to me that it is time for some makeovers! After I consulted with a local, Nnational level runner/coach, I decided to:</p>
<p>- Run 50-60mpw</p>
<p>- Totally eliminate short/speed workout (i.e. 5k~10k pace)</p>
<p>- Do two strength/endurance runs; one is LT/cruise interval (total 6 miles, any variation of 2x3miles, 3x2miles, 1x6miles w/short recovery) at half marathon pace, the other is tempo run at MP, 10-12miles run with 8-10miles at the pace. Every single week. Yes MP run every single week.</p>
<p> </p>
<p>Based on my 3:40 target at Boston, MP is 8:23. I did at least two MP runs up to 12miles at 8:00 for each marathon training. But obviously that didn't prepare me for running strong all the way to the end of each marathon and I faded. Yep, I lack in endurance. So with the much higher volume and three key workouts (LT, tempo, and long run), I really have to learn to run easy days easily, no faster than 9:00. </p>
<p> </p>
<p>As for cross training, 2000m~3000m or so swimming x2~3/wk probably wouldn't add much stress to my body, so I am keeping them as long as I can handle them. No special plan for cycling . I probably won't do any half ironman this year. The first off-road tri race is 4wks after the Boston - I will just try not to hurt myself on the trail. </p>
<p> </p>
<p>Wish me luck to step into an uncharted territory to me. I am excited about what these changes will do! </p>
<p> </p>
<p>14wks to go. </p>
<p> </p>
<p>- Run 50-60mpw</p>
<p>- Totally eliminate short/speed workout (i.e. 5k~10k pace)</p>
<p>- Do two strength/endurance runs; one is LT/cruise interval (total 6 miles, any variation of 2x3miles, 3x2miles, 1x6miles w/short recovery) at half marathon pace, the other is tempo run at MP, 10-12miles run with 8-10miles at the pace. Every single week. Yes MP run every single week.</p>
<p> </p>
<p>Based on my 3:40 target at Boston, MP is 8:23. I did at least two MP runs up to 12miles at 8:00 for each marathon training. But obviously that didn't prepare me for running strong all the way to the end of each marathon and I faded. Yep, I lack in endurance. So with the much higher volume and three key workouts (LT, tempo, and long run), I really have to learn to run easy days easily, no faster than 9:00. </p>
<p> </p>
<p>As for cross training, 2000m~3000m or so swimming x2~3/wk probably wouldn't add much stress to my body, so I am keeping them as long as I can handle them. No special plan for cycling . I probably won't do any half ironman this year. The first off-road tri race is 4wks after the Boston - I will just try not to hurt myself on the trail. </p>
<p> </p>
<p>Wish me luck to step into an uncharted territory to me. I am excited about what these changes will do! </p>
<p> </p>
<p>14wks to go. </p>
<p> </p>
