Winter Base Building

I am currently going to be shifting my focus to really building my aerobic base for the spring. I am still on the fence on whether I will run a spring marathon or if I am going to solely focus on getting faster.  My goal of sub-2:55:00 is very aggressive and is probably going to take me multiple training cycles to get through. Next year I have two primary goals, qualify for NYC 2013 and Boston 2013.  The NYC qualifying is going to be a half marathon which has to be a sub-1:23:00 which I may attempt in the spring.

I will most likely not be posting too many training logs from here until I decide on my race for the spring and start specific training but here is what my general log will look like.  My goal is to make 72 miles feel like a normal week so the next time I do marathon training I will be able to ramp up over 90 miles per week.

In the interim, if the weeks start getting too easy, I am going to start lowering my interval times. I need to get Thursdays mile repeats down to about 5:55 to be in NYC qualifying shape so I have some work to do. In addition, I'd like to get the speed intervals down so I am running [800@5:50; 400@5:30; 400@5:20; 1200@6:00]. 

Standard Training Week: 72 miles.

Monday:		7 miles
Tuesday:		AM: 3x[800@6:11; 400@5:52; 400@5:39; 1200@6:40]. 11 miles PM: 6 miles
Wednesday:		6 miles
Thursday:		AM: 5x1M@6:40. 10 miles PM: 6 miles
Friday:		6 miles
Saturday:		Rest
Sunday:		20 miles