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Tuesday, May 13, 2014

Back to the track: Post-marathon training

I'll be heading back to Portland tomorrow after a great European trip, and time well spent with Eva's family. Fortunately we will be back in Europe in July, so the farewells were not too difficult. I now have 3 races set for the summer starting with mile at the Portland Track Festival in mid-June, followed by the 10km at the USA Track Championships in late June, and then a 5km in Heusden, Belgium in mid-July. I'll try to squeeze in one more race in Europe before starting a fall marathon build-up, but I'm still working on exactly which race that will be.

After taking one week completely away from running, I have been ramping back up over the last 3 weeks. After putting my body through the marathon, and then taking a week off, it takes some time to get the legs feeling back to normal again. It has taken more than two weeks, but I'm now ready to start bringing the intensity up to track season levels. This afternoon will be the first test with 10 x 500 meters on the track with a 30 to 40 100 meter jog recovery. I will try to start in 80 and work down from there, but the weather is not looking ideal. I'll let you know next week how it turns out, but for now, feel free to look over my first 3 weeks of training since the London Marathon. With a huge base under me I'm anxious to start cranking some track sessions as we are only one month from the Portland Track Festival! Thanks again for reading, and for more updates follow me here on twitter.

Week 1 AM PM Strength/Drills Mileage
Monday


0
Tuesday


0
Wednesday


0
Thursday


0
Friday

Lawn mowing 5 hours 0
Saturday

Lawn mowing 3 hours 0
Sunday


0
TOTAL


0
Week 2 AM PM Strength/Drills Mileage
Monday 5 off
5





Tuesday 8 off 30 minutes 8





Wednesday 9 off
9










Thursday 10 + drills and strides off 30 minutes 10





Friday 10 off
10





Saturday 11 5
16





Sunday off off






TOTAL


58





Week 3 AM PM Strength/Drills Mileage
Monday 9 + drills and strides 5
14





Tuesday 9 5 40 minutes 14





Wednesday 15 x 200 meter hills 5
15










Thursday 14 off
14





Friday 10 5 30 minutes 15





Saturday 14 off
14





Sunday Long run with fartlek (5 min,4,3 / 4,3,2 / 3,2,1) with equal rest off
18





TOTAL


104
Week 4 AM PM Strength/Drills Mileage
Monday 11.5 5.5 40 minutes 17





Tuesday 15 x 200 on track @ 28-30 5
17





Wednesday 14 5 40 minutes 19





Thursday 4 mile tempo @ 19:05 + 6 x 200 @ 28-30 5
17.5





Friday 11 off
11





Saturday off 18
18





Sunday 12 5.5+drills and strides 40 minutes 17.5





TOTAL


117

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