How did I get the name theBrainrunner?

Well it's a long story but I'll keep it breif. On November 3rd, 2008 I was getting ready for work and passed out in the shower. Luckily, my wife was home at the time and ran upstairs to find me and after having trouble reviving me she then called the paramedics. After an ambulance ride, followed by a CT scan, then a helicopter ride to another hospital I ended up having surgery to repair a ruptured Brain Aneurysm. 5 months later I had two more aneurysms clipped. I was thankful to be alive, as 40% of ruptures are fatal, and 66% suffer from some permanent neurological deficit. I use to be a runner in High School, and after I had recovered from the surgeries I wanted to be healthier than I had been at that time so my wife and I started running again. Every time I run I'm thankful to be alive and able to be outside doing what I love. Thus, theBrainrunner was born.

Friday, December 21, 2012

Planning for the Carmel Marathon

Shortly after the Indianapolis Monumental Marathon that I ran in November, I began looking ahead to the next one. I decided to stay local again and run the Carmel Marathon in April of 2013.

Social media is a great thing, and I'm able to gather opinions and resources just from logging in to my account and reading for a little while. On one such day @ghein83 tweeted about setting up his next marathon plan and how he used Runner's World Smart Coach. Having met him before and knowing that he is fast I decided to take a similar approach and check out the smart coach program. I figured if it worked for Glenn then it could work for me as well. So I've decided to share my plan with the blog-o-sphere if anyone's interested. Also if you'd like to check out Glenn and Lindsey's blog you can at "Out for a Run"

As of this writing I've already completed the first five weeks and everything is going well with the plan.

WEEK 1: 31 Mi
Mon Nov 12 Easy Run Dist: 6 Mi @10:08
Wed Nov 14 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:44; Cool
Thu Nov 15 Easy Run Dist: 6 Mi @10:08
Sat Nov 17 Long Run Dist: 12 Mi @10:08

WEEK 2: 33 Mi
Mon Nov 19 Easy Run Dist: 7 Mi @10:06
Wed Nov 21 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:03 w/800 jogs; Cool
Thu Nov 22 Easy Run Dist: 6 Mi @10:06
Sat Nov 24 Long Run Dist: 14 Mi @10:06

WEEK 3: 34 Mi
Mon Nov 26 Easy Run Dist: 6 Mi @10:03
Wed Nov 28 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:39; Cool
Thu Nov 29 Easy Run Dist: 5 Mi @10:03
Sat Dec 1 Long Run Dist: 16 Mi @10:03

WEEK 4: 27 Mi
Mon Dec 3 Easy Run Dist: 7 Mi @10:00
Wed Dec 5 Easy Run Dist: 7 Mi @10:00
Thu Dec 6 Easy Run Dist: 6 Mi @10:00
Sat Dec 8 Easy Run Dist: 7 Mi @10:00

WEEK 5: 36 Mi
Mon Dec 10 Easy Run Dist: 6 Mi @10:00
Wed Dec 12 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:36; Cool
Thu Dec 13 Easy Run Dist: 5 Mi @10:00
Sat Dec 15 Long Run Dist: 18 Mi @10:00

Now I'm into week 6 and I've decided to make a few changes to my training plan. I'm going to add in an extra run through the week similar to my easy runs. I'll be adding these runs on either Sunday or Tuesday depending on my work schedule and if I get my long run in on Saturday or Sunday. This extra run isn't listed on the plan outlined below but it will be there when I do it. Also on Speed Wednesday's my pacing will and has been faster than outlined.

WEEK 6: 37 Mi
Mon Dec 17 Easy Run Dist: 5 Mi @9:57
Wed Dec 19 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:56 w/800 jogs; Cool
Thu Dec 20 Easy Run Dist: 5 Mi @9:57
Sat Dec 22 Long Run Dist: 20 Mi @9:57

WEEK 7: 39 Mi
Mon Dec 24 Easy Run Dist: 8 Mi @9:54
Wed Dec 26 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:31; Cool
Thu Dec 27 Easy Run Dist: 8 Mi @9:54
Sat Dec 29 Long Run Dist: 16 Mi @9:54

WEEK 8: 31 Mi
Mon Dec 31 Easy Run Dist: 8 Mi @9:51
Wed Jan 2 Easy Run Dist: 8 Mi @9:51
Thu Jan 3 Easy Run Dist: 7 Mi @9:51
Sat Jan 5 Easy Run Dist: 8 Mi @9:51

WEEK 9: 41 Mi
Mon Jan 7 Easy Run Dist: 7 Mi @9:51
Wed Jan 9 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:28; Cool
Thu Jan 10 Easy Run Dist: 7 Mi @9:51
Sat Jan 12 Long Run Dist: 20 Mi @9:51

WEEK 10: 43 Mi
Mon Jan 14 Easy Run Dist: 10 Mi @9:49
Wed Jan 16 Speedwork Dist: 8 Mi, inc Warm; 4x1600 in 7:48 w/800 jogs; Cool
Thu Jan 17 Easy Run Dist: 9 Mi @9:49
Sat Jan 19 Long Run Dist: 16 Mi @9:49

WEEK 11: 44 Mi
Mon Jan 21 Easy Run Dist: 9 Mi @9:46
Wed Jan 23 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:23; Cool
Thu Jan 24 Easy Run Dist: 8 Mi @9:46
Sat Jan 26 Long Run Dist: 20 Mi @9:46

WEEK 12: 35 Mi
Mon Jan 28 Easy Run Dist: 9 Mi @9:43
Wed Jan 30 Easy Run Dist: 9 Mi @9:43
Thu Jan 31 Easy Run Dist: 8 Mi @9:43
Sat Feb 2 Easy Run Dist: 9 Mi @9:43

My easy runs have been run in the low 9 minute pace although I've been trying to make sure they feel easy to allow me to recover from either the long run or the speed work. After January is over I'll begin to add marathon pace onto my long runs. I'll be starting with the last 25% of the long runs at MP and ramp it up to just over 50% as I get into late March and early April.

WEEK 13: 46 Mi
Mon Feb 4 Easy Run Dist: 11 Mi @9:43
Wed Feb 6 Tempo Run Dist: 9 Mi, inc Warm; 6 Mi @ 8:25; Cool
Thu Feb 7 Easy Run Dist: 10 Mi @9:43
Sat Feb 9 Long Run Dist: 16 Mi @9:43

WEEK 14: 48 Mi
Mon Feb 11 Easy Run Dist: 10 Mi @9:40
Wed Feb 13 Speedwork Dist: 9 Mi, inc Warm; 4x1600 in 7:41 w/800 jogs; Cool
Thu Feb 14 Easy Run Dist: 9 Mi @9:40
Sat Feb 16 Long Run Dist: 20 Mi @9:40

WEEK 15: 50 Mi
Mon Feb 18 Easy Run Dist: 12 Mi @9:38
Wed Feb 20 Tempo Run Dist: 11 Mi, inc Warm; 6 Mi @ 8:20; Cool
Thu Feb 21 Easy Run Dist: 11 Mi @9:38
Sat Feb 23 Long Run Dist: 16 Mi @9:38

WEEK 16: 39 Mi
Mon Feb 25 Easy Run Dist: 10 Mi @9:35
Wed Feb 27 Easy Run Dist: 10 Mi @9:35
Thu Feb 28 Easy Run Dist: 9 Mi @9:35
Sat Mar 2 Easy Run Dist: 10 Mi @9:35

WEEK 17: 51 Mi
Mon Mar 4 Easy Run Dist: 11 Mi @9:35
Wed Mar 6 Tempo Run Dist: 10 Mi, inc Warm; 6 Mi @ 8:17; Cool
Thu Mar 7 Easy Run Dist: 10 Mi @9:35
Sat Mar 9 Long Run Dist: 20 Mi @9:35

WEEK 18: 53 Mi
Mon Mar 11 Easy Run Dist: 12 Mi @9:33
Wed Mar 13 Speedwork Dist: 10 Mi, inc Warm; 4x1600 in 7:34 w/800 jogs; Cool
Thu Mar 14 Easy Run Dist: 11 Mi @9:33
Sat Mar 16 Long Run Dist: 20 Mi @9:33

WEEK 19: 55 Mi
Mon Mar 18 Easy Run Dist: 14 Mi @9:30
Wed Mar 20 Tempo Run Dist: 12 Mi, inc Warm; 6 Mi @ 8:12; Cool
Thu Mar 21 Easy Run Dist: 13 Mi @9:30
Sat Mar 23 Long Run Dist: 16 Mi @9:30

WEEK 20: 57 Mi
Mon Mar 25 Easy Run Dist: 13 Mi @9:27
Wed Mar 27 Tempo Run Dist: 12 Mi, inc Warm; 6 Mi @ 8:10; Cool
Thu Mar 28 Easy Run Dist: 12 Mi @9:27
Sat Mar 30 Long Run Dist: 20 Mi @9:27

WEEK 21: 30 Mi
Mon Apr 1 Easy Run Dist: 6 Mi @9:25
Wed Apr 3 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:28 w/800 jogs; Cool
Thu Apr 4 Easy Run Dist: 5 Mi @9:25
Sat Apr 6 Long Run Dist: 12 Mi @9:25

WEEK 22: 30 Mi
Mon Apr 8 Easy Run Dist: 8 Mi @9:24
Wed Apr 10 Tempo Run Dist: 7 Mi, inc Warm; 3 Mi @ 7:54; Cool
Thu Apr 11 Easy Run Dist: 7 Mi @9:24
Sat Apr 13 Long Run Dist: 8 Mi @9:24

WEEK 23: 36 Mi
Mon Apr 15 Easy Run Dist: 3 Mi @9:23
Tue Apr 16 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 7:26 w/800 jogs; Cool
Thu Apr 18 Easy Run Dist: 3 Mi @9:23
Sat Apr 20 Marathon Race Day 26.2 Mi @8:10 Time: 3:34:13

The plan as it was written by RW smart coach will log 900 miles not including race day. In adding an extra run I'll pick up an extra 150 miles, for a total of 1050 miles prior to race day. This is a large increase over the miles that I completed in 2012 but I believe that with my current fitness level I'll be fine. I just completed a 15.5 mile run last week and I didn't have any negative effects. In fact I felt fresh after the run.

So this is my plan that will put me well below the 4 hour mark for 26.2 miles. In fact according to smart coach they believe I should be able to finish in 3:34:13. I guess I'll find out when I get to Carmel.

Let me know what you think by leaving a comment below, or give me a shout out on twitter @thebrainrunner

Now get out there and get your run in!

1 comment:

  1. Looks like a solid plan. Couple of questions: On your LR are all of them going to be Progression Runs after January? My suggestion would be to alternate weeks so you don't wear yourself out before April 20th. I like the idea of adding in an easy run to get in some more miles. This should help you aerobic system to become more efficient and make you a better runner.

    Are you doing any sort of supplemental core and leg training? This will also go a long way when it comes to race day. I have a bunch of routines if you need anything. I am a huge believer in the core and leg work.

    Final question: Is 334 or 345 the goal? Those 11 minutes make a big difference. Maybe check out McMillan Pace calculator to get an idea of training paces based on your current times compared to what you want to do.