In Training

My 2014 'A' Races (time goal attached; all out race effort) are...
May 4 - Lincoln Half Marathon (sub 2 again please)
October 5 - Milwaukee Lakefront Marathon (4:10 please)

Training has become kind of tricky for me since I started instructing Spin classes. I've found the best training plan to accommodate this much cross-training is Run Less Run Faster (RLRF). So I'll be sticking with that basic concept for awhile. The RLRF basic concept incorporates three training runs in each week (speed intervals, tempo and a long run), plus two sessions of cross training in each week. I typically do more cross-training (via Spinning and swimming) and add in a few easy runs as I feel the urge. The main purpose is that you want your body to be fresh for the three key runs - because these workouts are no joke.  Ideally, I would like an average week to accumulate this:
     4 Run - interval, tempo, long and easy recovery
     3 Spin - no avoiding that; it's how many I instruct each week.
     2 Cycle - as spring arrives, I'll add-in outdoor miles on my road bike.
     2 Swim - this is the tough one for me. One is more common but I need to make it two.
     2 Yoga - flexibility, strength and peace of mind. It just makes me feel better when I yoga.
     1 Strength - I hate strength work, so one is enough.

Long Run Distance
PHASE ONE - rebuilding endurance (just do the miles)
Jan 4 - 10
Jan 10 - 14 Chicago Polar Dash
Jan 17 - 10
Jan 24 - 11
Jan 31 - 12
Feb 9 - 10
Feb 16 - 10
Feb 23 - 12
Mar 2 - 12
Mar 9 - 8
Mar 16 - 13.1 Shamrock Half

PHASE TWO - adding speed (add-in intervals/tempos)
Mar 23 - 8
Mar 30 - 12
Apr 6 - 13.1 Lincoln Pres Half
Apr 13 - 10
Apr 20 - 13
Apr 27 - 8
May 4 - 13.1 Lincoln Half

PHASE THREE - building back-to-back distance and recovery
May 11 - 10
May 18 - 7/8 consecutive days
May 25 - 8/10 consecutive days
June 1 - 10/12 consecutive days
June 8 - 10
June 14/15 - Idaho/Wyoming Double (back-to-back 13.1s)

PHASE FOUR - Full Marathon training begins!
June 22 - 14
June 28 -  13.1 Zooma Half
July 6 - 15
July 13 - 16 + triathlon
July 20 - 18
July 27 - 20
Aug 3 - 13 + St Jude run
Aug 10 - 18
Aug 17 - 13.1 Madison Half
Aug. 24 - 15
Aug 31 - 20
Sept 7 - 16
Sept 14 - 20
Sept 21 - 14
Sept 28 - 10
Oct 5 - 26.2 Milwaukee Marathon
Oct 10 - rest week
Oct 17/18 - Baltimore/Hershey Double (back-to-back 13.1s)
Oct 24 - 8
Oct 31 - 13
Nov 7 - 10
Nov 14 - 15
Nov 21 - 13
Nov 28 - 10
Dec 6 - 13.1 Memphis St Jude Half Marathon

Questions?  Email me at runwithjess@comcast.net