What a great vacation - one of the best ever, even without the race. But, vacation is over and I'm back home and back at work. It's also time to get back to training. I'm afraid to step on the scale right now, so I'll wait until I'm back into my eating and workout routine for a few days before I face the music there.
I'll be pacing at the Vermont 100 in 12 days. That should be a moderate pace 30 miler for me, while pacing a pretty fast runner. I'm guessing he'll be close to 20 hours and he might go sub-19 if he has a great day. I'll also volunteer at the race on Friday and early Saturday before I start my pacing duties.
After VT, my focus will really change for the next few months. I'm going to try to run a Boston qualifier this fall somewhere. Right now, this is my candidate list of races:
Harrisburg, PA on 11/9
Cape Cod on 10/26
Bay State on 10/19
Green Mountain (South Hero) on 10/18
Mohawk-Hudson River on 10/12
I've also got the 100 on 100 relay on 8/16 and Reach the Beach on 9/12-9/13. Both of those days will provide me with speed/strength work, as I race multiple times in each event, for a total of 16-18 miles.
At the moment, I'm leaning towards Harrisburg, because I want as much training time as possible.
Here is the rough template I'll use for my training weeks through the fall:
Monday: lift in the morning, easy 60 minute run after work
Tuesday: Speed work - probably Yasso 800s, building to 10 x 800
Wednesday: Same as Monday
Thursday: Marathon Pace running - gradually building the length of these runs
Friday: Lifting and stretching, but probably bodyweight work rather than moving iron.
Saturday: Long runs, done at MP + 75-90 seconds per mile. I already have a solid base for my long runs, so I may intersperse some shorter MP runs on Saturdays.
Sunday: Rest day
If I run Harrisburg, I'll probably also enter the Mohawk-Hudson race as a training day. I'll probably do 15-18 miles at MP and then either quit or jog slowly to the finish.
Oh yeah, for an old guy like me, I need a 3:30 to qualify for Boston. I tried at the end of the year in 2006, but I hadn't done enough quality work near my marathon pace, and I had a bad race that day. I was uncomfortable with my pace (7:55 or so) by the 10 mile mark, I knew I was in serious trouble by mile 15, I was slowing by mile 17, and at mile 22, I called it a day. My plan had been qualify or bust, so I took the latter option.
There are two primary goals for this decision to race a marathon. First, I haven't run Boston since 1996 and I would really like to run it again as a qualified runner. Secondly, the speed work I do for a marathon should give me a great base to start next year's WS training in good shape.
I guess I should reset my countdown timer to next year's WS100 race on 6/28.