It's been two months since the 2009 triathlon season has ended. After taking some time off, I'm ready to start training hard again and want to spend this down time to improve on a weak area of my triathlon - the run. I've signed up for the New York Road Runners ("NYRR") Half-Marathon Grand Prix on Sunday, January 24th in Central Park with the goal of qualifying for the 2010 ING NYC Marathon by breaking 1:23:00 (6:20/mile pace) during the race. This blog is to keep me honest in my training.
I haven't run in a road race since 1997. My race experience since then has been rowing (crew) and triathlons. This past season, I raced in a number of Olympic-Distance triathlons with Full Throttle Endurance Racing, but I was never particularly happy with my 10K run splits after the swim and the bike (usually around a 7:30 - 8:00/mile pace). I hope this off-season half-marathon training will enable me to return to Full Throttle running a sub 6:00/mile 10K (~6:30/mile after the swim and bike portion of the race).
For the next nine weeks, I will average approximately 40 to 50 miles per week. Three days a week will be dedicated to pace work and interval training. One day a week will involve a long run with tempo training (8 to 17 miles, part of which will be done at goal pace). The remaining days will be rest or active recovery.
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