Sotally Tober's training plan for Chicago (Dr. Jack Daniels - Plan A)

Sotally Tober · #1 06-09-2010, 01:17 AM

Thought I'd set this up to provide updates on my training, assuming anyone cares.

Plus, it should help keep me accountable. Additionally, b/c of how the plan is set up, I think it's something anyone can use. Reason being, you first determine the max number of miles you can/want to cover in your max week, and it then uses percentages of that max to set the weekly mileage totals for all the other weeks. In fact, if this goes well, I may use it from now on. I love the flexibility in the schedule.

Ok, let's get my fears out of the way first. The bulk of the training will be in the heat of summer. So one of two things will happen. I'll either become much more mentally tough, have a great training season, and have a great race, or I'll slack b/c I can't stand the heat and have a mediocre race day. I honestly think they're both equally likely right now. The thought of these long runs in July and August make me want to quit right now.

I'm definitely going with Dr Jack Daniels' Running Formula training plan this season. I'm using his Training Plan A, with a max weekly mileage of 70, and training paces based on a VDOT of 50. My recent race times, for different distances, suggest VDOTs ranging from 41-53. JD says to use the highest value, but I just don't think I can maintain a full training season at a 53. The 41 is my Nashville time in April, when I got beat up by the weather a bit. Everything from half-marathon and shorter, my times yield a VDOT no lower than 47. So I compromised and will use a 50. Then after a few weeks, I'll reevaluate and adjust if necessary.

VDOT 50:
Easy - 8:32/m
Marathon pace - 7:17/m
Tempo - 1:42/400m, 4:15/1000m, 6:51/m
Interval - 1:33/400m, 3:55/1000m, 4:41/1200m
Repetition - :43/200m, 87/400m

Every one of these training paces I'm comfortable with...except that marathon pace. Whew, that's motoring. I have absolutely no reason to believe I can run at a 7:17/m clip. But I'll train at VDOT 50 and see how it goes. I believe in the science behind his tables. For me, it's actually an endurance issue. The shorter the race, the higher VDOT I'm at. My February half-marathon puts me at 47, my 5K at 53. So speed is not my issue, endurance is. Which is exactly backward of how I view myself. But I'll do what JD tells me to do, and see how it goes.

I'm of the mindset right now that I want to push myself hard in Chicago. Courses don't get any flatter, crowd support doesn't get any better, and there is no other marathon I want to run better than I do Chicago. Not Boston. Not New York. I just want to run those. Chicago is the one I want to excel at. So I'm already praying for partly sunny, no wind, 40*.

The reason I'm using Daniels' plan this time is that I like how I need only focus on the 2 "quality workouts" per week. The other days, I simply run enough mileage, at easy pace, to hit my target total for that week, with 6-8 strides after 2 of those runs. I like that flexibility, especially in the summer.

Also, I want to drop about 6 pounds and be at 155-156. I've been comfortably maintaining 161-162, without a ton of diligence on my diet. My goal is to be at 155 by the end of June and then maintain it. I don't want to be worrying about getting to race weight in September and early October.

Based on previous training, I think (no, I know) I need to do a better job of balancing training hard, but not so hard that I'm leaving some of my race on the training roads. I'm absolutely guilty of this b/c I love going for a run, even when I don't need to go. Or I run harder than I should b/c it just feels so good. Three years of running, and I'm still trying to learn some of the most basic lessons.

Sotally Tober · #2 06-09-2010, 01:36 AM

A little more explanation on how I decided to train at VDOT 50....

JD says to use your highest VDOT, based on a race performance. And for me, that's my 5K. If I do run sub-19 this summer as planned, my VDOT would be indicated at 53, not the 50 I am currently planning to train at. In March, I ran a 5K that would have put me right at that sub-19, but the race was unexpectedly short (the cop on the bike accidentally turned around too soon). It measured out at 2.83 miles, I ran that in 17:18, and I had a kick left to give if I wanted to. But once I realized the course got messed up, I just ran steady through the end. So, I'm 99.9% confident I have an 18:xx in me for this summer.

At 53, training paces look like this:
Easy = 8:09/m
Tempo = 6:32/m, 4:04/1,000m, 1:37/400m
Marathon Pace = 6:56/m

I could maintain that easy pace w/o a ton of trouble. But my heart rate would be higher than is to be targeted for an easy run, especially in the summer heat. My easy runs, I've learned to try to base more on my HR than pace.

If I feel good with my training at VDOT 50, I'll go to 51. And I'll go down if I'm not getting it done. He suggests sticking at a training level for 3-4 weeks before moving up. And then perhaps again 3-4 weeks after that.

As for his longest runs in the plan, some he describes as X miles, or Y hours, whichever is less. His longest in Marathon Plan A is 22 miles, or 2.5 hours. But he has many others where he combines easy/long runs with tempos or marathon pace runs, the longest MP run being 15 miles. I spent the time up front going through each quality workout, and estimating the mileage based on the paces for VDOT 50. In the middle of the plan, I go 11 straight weeks of running anywhere from 17-20.5 miles during one quality session, and 11 weeks of covering 11-14 miles during the speed quality workout. So while there are no strict 22-26 mile runs, these workouts seem quite challenging. Especially when done week after week for 11 weeks. This is one of those areas where I say to myself "just do what you're told, b/c he knows far more than you do". One thing I have considered is taking the week 15 "22 miles or 2.5 hours" and just doing the 22 miles.

First 6 weeks of the plan it's interval work, from there on out it's tempo. It's probably easier to understand seeing it than having me try to explain them.

Here are the quality workouts for the 17 weeks of training...excluding the 6 weeks of "base building" before beginning the program, and excluding "race week", week 18. Anytime it says "this OR that", it means whichever is less.

Week 2, Q1, I currently plan to do 40 minutes of ADJ TEMPO (7:05/m), not 20 minutes of TEMPO (6:51/m).

Code:

Week	WkMiles	Workout	Mileage	Description
1	56	Q1	14.0	14 miles or 2 hours
		Q2	4.5	Sets of 4 min HARD with 3 min recovery jogs, total 4.5 miles
				
2	56	Q1	10.3	20 min EASY + 20 min TEMPO (or 40 min ADJ TEMPO) + 20 min EASY
		Q2	4.5	Sets of 4 min HARD with 3 min recovery jogs, total 4.5 miles
				
3	49	Q1	13.4	2 miles EASY + 5 x 5-6 min TEMPO w/ 1 min rests + 1 hour EASY
		Q2	2.9	Sets of 1000m, 1200m, or 1600m INTERVAL pace w/ 3,4,5 min recovery jogs, total 2.9 miles
				
4	63	Q1	15.8	15.75 miles or 2.5 hrs
		Q2	3.8	Sets of 1000m, 1200m, or 1600m INTERVAL pace w/ 3,4,5 min recovery jogs, total 3.8 miles
				
5	63	Q1	12.5	2 miles EASY + 2 x 10-12 min TEMPO w/ 2 min rests + 1 hour EASY
		Q2	5.0	2 miles EASY + Sets of 5 min HARD with 3-5 min recovery jogs, total 5 miles
				
6	49	Q1	9.3	2 miles EASY + 6 x 5-6 min TEMPO w/ 1 min rests + 2 miles EASY
		Q2	3.9	Sets of 1000m, 1200m, or 1600m INTERVAL pace w/ 3,4,5 min recovery jogs, total 3.9 miles
				
7	70	Q1	17.5	17.5 miles or 2.5 hrs
		Q2	11.0	2 miles EASY + 4 x 10-12 min TEMPO w/ 2 min rests + 2 miles EASY
				
8	63	Q1	17.5	2 miles EASY + 4 x 5-6 min TEMPO w/ 1 min rests + 1 hour EASY + 15-20 min TEMPO + 2 miles EASY
		Q2	11.6	2 miles EASY + 4 x 1-mile TEMPO w/ 1-min rests + 5 min. EASY + 3 x 1-mile TEMPO w/ 1-min rests + 2 miles EASY
				
9	56	Q1	17.0	2 miles EASY + 12-13 miles or 100 min MARATHON + 2 miles EASY
		Q2	11.6	2 miles EASY + 2 x 15-20 min TEMPO w/ 3-min rests + 10-12 min TEMPO + 2 miles EASY
				
10	70	Q1	17.5	17.5 miles or 2.5 hrs
		Q2	11.0	2 miles EASY + 20 min TEMPO + 10 min EASY + 20 min TEMPO + 2 miles EASY
				
11	63	Q1	19.8	2 miles EASY + 2 x 10-12 min TEMPO w/ 2 min rests + 10 miles or 80 min EASY + 15-20 min TEMPO + 2 miles EASY
		Q2	11.0	2 miles EASY + 8 x 5-6 min TEMPO w/ 30 sec rests + 2 miles EASY
				
12	49	Q1	19.0	2 miles EASY + 2 hours or 15 miles MARATHON + 2 miles EASY
		Q2	11.0	2 miles EASY + 4 x 10-12 min TEMPO w/ 2 min rests + 2 miles EASY
				
13	70	Q1	17.6	22 miles or 2.5 hours
		Q2	12.5	2 x (20 min EASY + 20 min TEMPO) + 2 miles EASY
				
14	56	Q1	20.4	2 miles EASY + 4 x 5-6 min TEMPO w/ 1 min rests + 10 miles or 80 min EASY + 4 x 5-6 min TEMPO w/ 1-min rests + 2 miles EASY
		Q2	14.0	1 hour EASY + 6 x 5-6 min TEMPO + 15 min EASY
				
15	49	Q1	17.6	22 miles or 2.5 hours
		Q2	17.2	2 x (35-40 min EASY + 15-20 min TEMPO) + 2 miles EASY
				
16	49	Q1	19.0	2 miles EASY + 15 miles or 2.5 hours MARATHON + 2 miles EASY
		Q2	12.5	2 x (20 min EASY + 15-20 min TEMPO) + 2 miles EASY
				
17	42	Q1	11.7	2 miles EASY + 2 x 10-15 min TEMPO w/ 3 min rests + 30-45 EASY

The biggest challenge in this plan for me might be learning how to program the workouts into my Garmin, b/c there is no way I'm going to be able to remember them (e.g. 2 miles EASY + 4 x 5-6 min TEMPO w/ 1 min rests + 10 miles or 80 min EASY + 4 x 5-6 min TEMPO w/ 1-min rests + 2 miles EASY) I'll be delirious from the heat after that first set of tempo runs.

Geely · #3 06-09-2010, 10:38 AM

HI!

I want to share with you what I am reading right now. Matt Fitzgerald's Racing Weight How to get lean for peak performance It reads like JD's book as it is complicated but it gives a round about formula for your peak race weight...and who doesn't want to know that. It also tells you when to eat and basically what to eat. I like that too. I suggest the book to you for your weight goals. The book focus' on fat loss.

Second I love your plan A. I toyed with the idea of doing Jack but I love the "you do this on this day" way of Pfitz.

I am wondering tho about your GMP. your goal this time is 3:05?

Ahhh the summer heat...remember when you are about to give up....it will pay off in the fall! I actually like to get up around 4 and hit the park. Then I come home and the day is still in front of me. by the time I get home....Daivd has breakfast made

Good luck Sotally. What I really want to hear about is how each and every run went. I love the details of the run. and when my training starts I would love to share them with you. Feedback makes me happy. and sometimes I need a slap in the face.

we both have big goals this fall. For a goal to be worth it, it should be slightly shocking.

Sotally Tober · #4 06-09-2010, 01:48 PM

Thanks for the book recommendation. I'll check it out for sure. When I ran the Flying Pig in 2009, I went in at 152. I felt absolutely great at that weight. But I was working toward that weight the entire training season, and felt like it would have been tough to maintain. That's why I'm settling in on 155-156. But I will grab a copy of that book for sure.

I like Uncle Pfitzy too. I used his 55-70 mile plan this past spring. Getting that mid-week, medium long run in was a bit tricky sometimes, but I usually managed it somehow. I have also been a "tell me every day what to do, and I'll try my damnedest to do it" kind of runner. But I also know I have yet to follow a plan verbatim. Add to that the heat & humidity of summer, and I'm even worse about it. I spent most of last summer drawing out a plan for the week, then having to change it the next day b/c of what I did or did not accomplish the day before. So that is a big reason I'm going to try Daniels now.

I have no expectation of running a 3:05. My brain can't even conceive running 3:05. Not even close. My goal is to run 3:30, or less. Yet, I suspect I've sort of held myself back too. Maybe I am capable, right now, of more than I've accomplished. Maybe I have been a bit conservative and not allowed myself to really go after it. I plan to find out this fall. Will I run 7:17/m at Chicago this year? Right now, I'd say no. Like I said, I'd settle for 8:00/m (3:30 full). But a lot of science & research says I should be able to run 7:17/m. So I'm saying, let's go for it. I have the time to train, a wife who essentially lets me do what I want to when it comes to my running (she's begun running too), and I have the seemingly perfect course to see what I can really do. Might just be the "perfect storm".

I plan to use this thread a lot, for updates. Would love to see other training threads out here. Love reading those kinds of things. Almost as much as a great race report.

Running and Reading · #5 06-10-2010, 12:16 AM

Sotally, thank you for sharing your plan and training with us. I really don't feel like I can comment as your goal and training plan is so much more advanced than where I am as a runner, but I would like to say that I reading about how other, better, runners train, what their thoughts are (including insecurities) helps me to know I am not the only person that finds a humid run daunting, as well as makes me think maybe I should set my goals higher, make a plan and just do my best to meet those goals. I will be following along with your thread and training and can't wait to hear how you are doing. Good luck!

betjet · #6 06-11-2010, 12:08 AM

Wow Sotally - what a comprehensive post. And thanks Geely for the tip on that book. I am running MCM on October 31 so will also be training through the summer heat with you. Your thoughts on being "accountable" by posting your training plan here is similiar to my approach also. I always try to tell at least one person..whether in real life or online...my goals for the week, long run, etc. If I say it I have to do it because I can't bear to go back and say I did not

!

I don't have the time right at this moment to really get into the guts of your week by week schedule but hopefully I will be able to do so tomorrow. I learn SO MUCH this way so thank you for sharing all the dirty details!

Gentlemen (and ladies) start your marathon training engines!

Sotally Tober · #7 06-14-2010, 12:25 AM

On Saturday I completed week 1. Nothing special to say. 56.13 miles, no problem.

Su - 7.2, acted as my speed (Q2) workout, 5K at tempo pace, 4 mile recovery
M - 5.02
Tu - 4.8
W - 14.0
Th - 4.0 in morning, 4.01 in afternoon
F - 5.02
Sa - 12.08

Been doing a decent job of getting my significant runs completed in the morning. Anything under 5 miles, I can hack through in just about any weather.

56 again this week.

betjet · #8 06-14-2010, 01:04 AM

Solid first week Sotally. What time do you get up to run the 14 mid week?

Sotally Tober · #9 06-14-2010, 01:40 PM

Quote:

Originally Posted by betjet

Solid first week Sotally. What time do you get up to run the 14 mid week?

Anywhere b/w 6:00-8:00. One of the advantages of being a realtor...I make my own hours. Going to try and make it a regular 6-7AM habit. Transitioning slowly.

runwithjill · #10 06-15-2010, 04:31 PM

Good info here everyone.
Geely: I just ordered the book as i've heard many good things about it. Plus, I get tons of questions on nutrition so I think I'll get some great tips.

Sotally Tober: I"m also running Chicago and have set a goal to PR! I'll start my 16 week plan next Monday. I also race triathlons, so I'm down to 4 days of running and spend the other days biking or swimming. Come mid August and I'll switch to all running. I like the cross training as I believe it keeps me injury free.

It will be fun to follow everyone as they train. I think it is so helpful to have this forum and share training programs. I don't necessarily think there is "the best" program out there (except mine, of course!) as everyone is different bodies handle training in a variety of ways. It took me 3 marathons and a few injuries to finally find the best program for me and my goals.

good luck!