Marathon Week Timeline

I started this blog as a way of keeping a record of my running, but also to trade ideas about training and racing with other runners.  I love reading other training logs to get new ideas and find out exactly what other folks do in preparation for a big event.  So accordingly, I try to be as detailed about my training as possible in the event anyone is interested.  So here is a fairly detailed outline of what I'm doing this last week before the Phoenix Marathon.

Sunday...
Really struggled with Trapezius pain and tightness.  No workout or running - complete rest day, although tried to stay somewhat active around the house.  Took 2 hour nap in the afternoon (ha, yeah 2 hours).  Tried to eat light with a small breakfast, moderate lunch, and a spinach salad for dinner.

Monday...
Light core workout and 3 mile jog@8:30/pace on treadmill just to loosen the legs. Saw my A.R.T. doctor in the morning about the Trap muscle.  He confirmed that I had a couple of things out of place in my shoulder, and also my hip, and adjusted.  Felt a little better throughout the day, but the pain in my upper shoulder is still preventing me from looking down and to the left.  At very light all day with a spinach and arugula salad for lunch and dinner, as well as two lean beef patties for dinner.  Stretched the legs a little in the evening.

Tuesday...
Light core workout and light treadmill run with about a mile of pickups.  Ran the 4 mile workout at 8:00/pace, 7:30/pace, a mile of pickups with a tenth of a mile at 7:30, then a tenth at 6:00/pace, then a rest mile of 8:00. Legs feel really good with good energy and health.  Absolutely no injury issues with the legs.  The shoulders are still tight, but I can look down a little easier and though the pain is still significant, it seems to be subsiding.  I'll eat very light today with two salads, and stretch throughout the day.

Wednesday...
No core workout, with very light 2-3 mile run outside, since the temperature is supposed to be a little warmer.  I'll start eating normal portions again on Wednesday, and only have one salad and focus a lot on extra lean protein -, I'll most likely have grilled salmon.  I'll stretch a lot with an emphasis on not over-stretching.

Thursday...
We'll pack and fly to Phoenix on Thursday.  I'll run through my typical core workout. Traveling will also keep me active, but with chances to nap and rest on the plane.  I'll make sure I stretch when we get to the hotel.  Also, I typically eat as much as possible two days before the run as well, but sometimes that's a challenge when traveling. I'll also try to drink as much water as I can hold.

Friday...
I'll intentionally wake up very early and go through a very very very light workout ... like literally just going through the motions.  We'll pickup packets and meet a few people, and rest a lot on Friday.  I'll really try not to nap so I can sleep that night, though it's always tough before a race.  I'll  eat a huge breakfast and lunch, and then try to eat somewhat moderately for dinner ... preferably chicken and rice.  I also lay out all my clothes and race stuff the night before so I don't have to think about it the day of the race.

So that's the plan this week.  Probably not unlike a lot of other plans out there.  The main focus is staying mentally sharp while resting.  I feel really good about the race, and expect a solid outing, although I don't think I'm quite ready for another PR.  Because of Winter, I wasn't able to put together as many strong tempo runs in training as I would've preferred, and my legs aren't quite as strong as I would like.  But at this point, I think I should be close to a Boston Qualifying time, which is 3:25 for  my age group.  If I had to predict a time, I would say somewhere between 3:15 and 3:25.  Hopefully I'll be a little faster than that, but the downhill really seems to take it's toll on me, so we'll see.  Though I think I'm in pretty good shape right now, I won't be incredibly disappointed if I run a bad race.  I really don't feel any pressure about this one.  I just want to have a good time at the marathon, and then enjoy the Baseball Spring Training for a few days.  So it should be a fun trip.
... Be Great Today!