Week 12
75 Miles
8 Runs
2 Quality Workouts

Coming off the Chicago Half Marathon disaster, I was ready to move on and get back to work.

Monday: 7 recovery miles.

Tuesday: Feeling better now but still keeping it easy. 8 miles.

Wednesday: Back to work. The workout was a 9 mile run with 7 at a descending  tempo pace. It was warm and sticky. I was happy with the run. Tempo mile 1 – 6:15. Tempo mile 7 – 5:55. Descending the entire time. Good effort.
Second run – Easy 5 in the afternoon.
Total miles 14

Thursday: Easy 9.

Friday: Man Date/Run Date with Sean. 10 miles. Easy.

Saturday: Big run. I had to start super early  because we had a full day of activity planned, including Lindsey running a half with some friends, brunch and a birthday party.
The Run: 21 miles with the last 7 @ MRP or faster.
Ran the first 14 around 6:40-6:42 pace or so. Then on the last 7 is where the fun started. Here is the breakdown.
15 – 6:11
16 – 6:09
17 – 6:09
18 – 5:57
19 – 6:05
20 – 6:05
21 – 6:09
Over the last 7 miles I sipped on my flask of Hammer Gel. Nothing prior though during the 14. It is crazy how much difference the weather makes. Crazy. Happy with the run and where I think the fitness is at for Chicago.

Sunday: Recovery 6 with the family.

Overall, Week 12 was a good week.

Week 13
78 miles
6 runs
2 Quality Workouts 
1 Vacation

The last big week. Time to work. Here is the recap.

Monday: Originally I had a tempo run scheduled but following Saturday’s long run I was not ready for it mentally or physically. I mean I could have struggled through the workout but that would have set my week back. I had two other workouts that I wanted to nail. I am a firm believer in accumulated fatigue and not waiting till you feel good for every workout but even that is a judgement call and a balancing act. The right play, for me, was to not do the workout and just run easy.
Ran 11 Easy.

Tuesday: 12 easy

Wednesday:  3x3miles Descending pace through out each set and overall. Goal was to feel in control. Happy with the results coming off the hard long run and no rest days.
1 mile warm up 
3 x 3 miles – 
1: 18:18 time: 6:06 pace 
2: 18:02 time: 6:01 pace 
3: 17:47 time: 5:56 pace 
1 mile cool down

Saturday:  9 mile easy run with Lindsey in Tiburon, CA. We had wanted to drive to Stinson Beach and do a trail run but we got short on time as we had a bunch of things going on, like eating and drinking on vacation. So we randomly found this park that had a nice 6.5 mile loop to run. We got absolutely poured on for about an hour of the run. The locals said it had not rained in 6 months. Awesome! Once you get wet though, you can’t get more wet. It was a fun run and it was going to be the sight of my long run tomorrow. 

This is us before we got soaked. Lindsey wanted to take a selfie. Whatevs. Sunday: This is it. The last real long hard effort before the race. The run called for 22 miles Steady State. Who wants to see my all splits? Ok, good. Here they are below. Overall, really happy with the run. The loop had a decent amount of small elevation changes to keep things fresh throughout. Oh and apparently, it had incredible view of the Bay, downtown San Fran, and the Golden Gate Bridge. None of this was apparent to Lindsey or I on Saturday as it poured. It was probably one of the mos scenic runs I had ever been on. Here are the splits  1 – 6:36  2 – 6:33  3 – 6:32  4 – 6:35  5 – 6:42  6 – 6:37  7 – 6:35  8 – 6:29  9 – 6:33  10 – 6:44  11 – 6:41  12 – 6:35  13 – 6:41  14 – 6:39  15 – 6:40  16 – 6:38  17 – 6:30  18 – 6:43  19 – 6:40  20 – 6:38  21 – 6:37  22 – 6:43  Total – 2:25:42  Average – 6:37  Min – 6:29  Max – 6:44 The Bay at the sunrise. You can see foggy San Fran in the distance. Incredible views. Wave Sayonara photo shoot post run. Obviously.  Overall, another solid week in the books. We’ll find out in three Sunday’s if the work was right.  I think it was….I feel good about things. I have entered taper mode now. Tapering is always weird…but it is needed. Doing my best to reduce the volume and intensity a bit and resting up. Two taper weeks and then its race week! Questions: Lots of big races coming up…what do you have planned? Running Chicago? How long do you taper for? Two weeks? Three Weeks?

Week 9

70 Miles
9 Runs
3 Quality Workouts including 1 race

After a couple of weeks of playing it safe with my hamstring I felt like I was ready to take it up a bit in week 9.

Monday – Wave Tempo. I love this workout. It is a newer workout for me. I had heard of them before but had never used them myself. You start off thinking it is going to be no big deal then those AT pace miles start to hit and you start to work. A great workout. Workout was 10 mile totals with 7 wave alternating between 6:22 & 5:52.

Tuesday – Easy 11

Wednesday – Easy 12

Thursday – Carmel Road Racing Group 5K. I was happy with how this race went. I was able to take 10 seconds off my time. You can read about it here. Total miles for the day was 10. I would say the highight was hanging with everybody after the race. The people you meet through running are great!

The Crew.

Friday – Easy 10

Saturday – 16 miles descending pace fast finish. Great workout with Sean and Collin. Sean about killed me. He was on…I was not. It was a great run. If you want to excel at the marathon you need to learn to get comfortable with running hard while fatigued.  We covered the last 6 in 6:24, 6:08, 6:06, 5:46, 6:00, and 5:50.
Sunday – Rest Day

Week 10

79 Miles
9 Runs
2 Quality Workouts
1 Pair of New Shoes

Can you tell that I am excited about my new shoes? I ordered these shoes during Week 9 but had some drama with the delivery so they would not arrive until the middle of week 10. The Mizuno Wave Sayonara was worth the wait. I am a big fan. It was definetly the running highlight of the week.

Monday – 13 Easy

Tuesday – 10 Easy

Wednesday – Morning speed work with the group. The workout was 6×1 mile repeats with 60-90 second jog in between. The combined temp and dew point of 147 which made for a great workout. Happy with the workout given the conditions. Normally I’d like to run 5:30 – 5:35…but adjustments need to be made sometimes.

1 – 5:35 2 – 5:37 3 – 5:42 4 – 5:42 5 – 5:45 6 – 5:50

Easy run in the afternoon for 4. Total miles around 12

Thursday – 8 Easy. First run in the Sayonaras. Toe box felt kind of big.

Friday – 8 Easy – 2nd run in Sayonaras. Don’t notice the toe box as much…if at all.

Saturday – Block Progression Run. It was hot out. Started later in the day so I could see some of Lindsey’s race. The dew point temp was about 144 @ the start and 148/149 at the end. Fun. Fun. I keep telling myself it makes me stronger….if I keep saying it maybe I will believe it.

Average Block – 6:49 
Average Block – 6:40 
Average Block – 6:31 
Average Block – 6:28

My new running shoe. I will race Chicago in them.

Really, the weekend home was not all bad. I got to spend some quality time with my family…which was awesome. My parents gave Lindsey and I our anniversery present and I scored some sweet beer. Overall, a pretty good weekend.

BeerHaul. DogFish. Firestone Walker. Revolution. Firestone Walker. Half Acre

Blanket made from our t-shirts- races, jobs Marshall stuff, etc.

Two weeks to go of hard training and then it is taper time. I am feeling good about where I am at. Here’s to hoping for good weather and fast feet.

Questions: How is your training going? What races are you getting ready for? We love to hear about others chasing goals!

• 113 Miles
• 14 Workouts
• 4 Quality Workouts
• 1 Race

Cycle #1 Done.
14 runs
125 miles
5 Quality Sessions

Well I’ve made it further into this Quality phase then I did with the Carmel Marathon in the spring….so that is a plus.  Also, that month off turned into three…but I’m back and getting ready to run a sub 2:45. No complaining here.

The week was fairly uneventful. Only two quality workouts this week, compared to the three last week.  With using a two week cycle for this marathon I essentially get 5 quality workouts in 14 days with 3 coming the first week and 2 coming the second week. I have studied and thought about using a two week cycle for a year or two now so I am excited to finally put it into action. So far so good.

The Speed workout was good. It was Wednesday with the group. Sean came out and ran the repeats with me. Read about it here.

The other quality run was a 16 mile steady state run with Collin, and Mike for the first 5, on Saturday up and down the Monon. The Fam went up to CP for the 4th so I was up in the air about being back in town for the workout but we decided to head home Friday night at Marshall’s bed time so I was able to run with Collin on Saturday. I’m glad that I did. Collin is a heck of a runner, he recently ran a 2:51 marathon @ Cleveland this May so he provides a great training partner.

I like to do a lot of my workouts alone but sometimes it is good to have someone there. I needed that on Saturday. I wasn’t really feeling it but the run ended up being pretty good. No fuel. Even paces. Light rain. Solid run. Ran 6:27 per mile…which was a little quick on the pace but the splits were even so I am not going to complain. It was a good workout but I am for sure looking forward to an “easier” long run this coming weekend after two tough sessions in this cycle.

I ended up not taking any rest days last week. Depending on how I am feeling I usually take a rest day every 7-10 days. I felt good last week so I didn’t take any days off. Over the last couple of weeks…the rest day has been coming closer to 10 then 7. That should work out to about one rest day per cycle. I think I can handle that…and if I need another rest day I have no problem taking it. Rest is just as important as training. Speaking of rest days….I am now ready for a rest day.

Today kicked off Cycle #2, Week 3 and it was a tough workout. It was the 10th day in a row and I am ready to rest tomorrow. Ready.

This coming cycle is more of the same. Lots of running. Doing work and getting fast. Lindsey has her 70.3 this weekend…so I’ll be on coach/sherpa/psychologist/husband duty this week and weekend. She’ll do great! She is ready! I just need to figure out the long run. My long run is supposed to be on Sunday but I’ll have Bub all day so I might flip the weekend and do the long run on the Muncie course while Lindsey is riding…it will be a lot easier then trying to coordinate 16-18 miles on Sunday with Marsh. We’ll see.

Late Edit: Pearl Jam announced a tour today!!!! Who’s going? I am thinking about Baltimore right now…or maybe one of the Philly shows. Or Charlottesville. I’m not sure. Nothing is super close. The Pitt show is closest but bad timing with the race. Either way I am going to a show. Not sure if Lindsey will want to go or not…anybody interested? Only if you are not a creep though.

Question: How often do you take rest days? Are they scheduled or taken when needed? What do you think about the PJ tour dates

Since coming back from the hamstring injury that derailed my Spring marathon goals I have been focused on getting my body ready for these 16 weeks of training and one ‘A’ race: The Chicago Marathon and I think I have done a fair job of that. I am ready to tackle these 16 weeks.

My current obsession: Chicago 2013. I will run a 2:45

The last time we spoke I was on my way to a 40 mile week. I have been steadily increasing my mileage from that point and working on getting some semblance of strength in my running.

My last five weeks of building have been-42, 43, 50, 55, 57. I am happy with my progress. Now is when the real fun starts!

Monday started with a good effort session of an 8 mile run with 6 @ tempo alternating paces from slightly above to slightly below Aerobic Threshold (AT). It was hot and humid and I was a little tired from the weekend but I felt good. The two other stress sessions for the week will be 3 x 2 mile repeats on Thursday and then a Fast Finish 14 mile run on Sunday…everything else will be easy.

For Chicago, I am trying something new and using a 14 day micro cycle as opposed to the standard 7 day cycle I have used for previous marathons. Ater studying and researching various training approaches I decided that the 14 day cycle is right for me as it allows for more effort sessions and keeps the long runs to the weekend. I drew a lot of my cycle inspiration from the 2016 USA Marathon Trials Project and the enormous amounts of free information that is contained. The team is coached by Mark Hadley…he also has a ton of great information available on the web if you are inclined to learn.

Over these next 16 weeks, I am fully mentally and physically committed to pushing my body to the limit in the effort to harden it for my run at a 2:45 marathon. I am not going to lie…I am kind of obsessive on it. Maybe it is the fact that by the time I race Chicago it will be 20 months since I last raced a marathon. Yes, I ran Boston and did Ironman Wisconsin, and PR’d the half with a 1:18 in that time, but there is something special to racing a marathon in my mind and I am itching to do it again.

The current plan is to run two half marathons in the lead up to Chicago to practice racing again and to gauge the fitness level. My current plan is to run the Planet Adventure Eagle Creek Half in early August and then the Chicago Half around Labor Day. I have ran the EC Half before, two years ago I ran it under Lindsey’s 10K bib. I took an unofficial 3rd in the race, so depending on how I feel and who  else race I’d like to try and take a shot at the win… I’ve never won a race before so that would be cool. Its ran on the west side of the park so it is a pretty tough course….right up my alley. We will see how it goes though.

I am ready for the challenge of the next 16 weeks. Do Work. Get Fast.

Any big race plans for this fall? Looking to crush some goals? Lets’s hear about them! 

The week was fairly uneventful. It felt good to finally “officially” start training again for a race. I had been running for the last month but my plan did not officially start until New Year’s Eve.

Weekly Stats:
Runs: 6
Miles: 54
Total Time: 06:13:00
Avg Pace: 00:06:54
Longest Run: 14 miles
Key Workouts: 8 mile run with 6 @ 6:00 tempo pace & 14 mile run with 7 @ MRP (6:17)

The tempo run was the first such run I had done in probably 6-8 weeks. After the IMM Half Marathon in early November I took some time away from “structured” workouts and just did what I felt like doing and used the month of December to build my mileage back up for the marathon training so when this workout rolled around it had been a while. The workout went pretty well and I think this is probably due to me taking the month of December and committing to running again six days a week. I have been able to get my body somewhat ready for the training I have in front of me.

I made sure to get outside for the long run of week, as I had 50% of the run to do at MRP and I wanted to get the feel for that. It is hard to get the feel of a certain pace on  a treadmill for me. I actually had a hard time  hitting my pace for the long run. I ended up running slightly faster than I had wanted but kept all the splits within small range of the race pace so it was a good workout.

My foot has felt slightly “off” recently. I can’t tell what it is. It does not bother me when I run and I have full range of motion. It does not hurt to touch but I have been having some residual discomfort in the hours after I run. It kind of feels like a sprained ankle. I don’t even notice it most of the time so hopefully it will work itself out. If it creeps into my running…a couple days off might be in order to head it off before it becomes a bigger issue.

On Deck this Week
Runs: 6
Miles: 57
Long Run: 16
Key Workouts:  Wed: Speedwork 9 miles total with 5 x 1mile @5:30 & Fri: 8 miles with 6 @ 6:00 tempo

This week features two “speed sessions” during the week with no race pace work for the weekend as I didn’t want to overload the week so early into the cycle. The repeats should be a good challenge. I don’t know about everyone else but I was struggle with that second to last one. It is like the “no-man’s land” repeat. Past half way but not the last one. I will probably run them on the Monon or the treadmill depending on how the week goes with everything.

I’d like to get up to the course this weekend for my long run. I plan on doing a lot of my long runs on the course. Being a local race, I want to take full advantage of being able to train on the course. I didn’t make it up to Carmel this past Saturday so hopefully this Saturday I can. Once again, we’ll see how everything goes. A baby and Lindsey training for her race usually make a juggling act most days for our running.

Looking at the long range weather forecast we could be in store for some thawing out here in Indy…so hopefully the tights can be put away again…at least for a week.

Anyone start training recently? What do your key workouts look like?

Glenn

All the basics of my original skeleton plan remain, in terms of weekly design, basic process flow, 3 day/week core work, and all long runs being done on the course (benefit of racing local)  but I have tweaked some of the workouts, recovery weeks, and added some additional high intensity stuff.

Week 1 – 4

You will notice that week 1 and week 3 have Progression type runs for my long runs on Saturdays. This approach will continue throughout the cycle. It will be aggressive but I firmly believe that these runs will help steel my mind and body to by ready come race day. Thanks to Parents on the Run for the workouts. I had been planning on some more traditional type progression runs and one Hanson’s Simulator but I like these workouts a lot more.

One of the other changes that I made was in the ‘off’ weeks I have added a second day Tempo or Speed. One day of each now. I was never fully convinced to implement the full week blocks that I had thought about earlier so I thought this was a good compromise to try and reap some of the benefits without the increased injury risk.

The final change that I have made to the plan is to add three recovery days to every 4th week. Given that I am stepping up the intensity in the build weeks I thought it was important to recover as much as possible in my cut back weeks so that  I can fully absorb the prior weeks work and get ready for the next block.

Week 5 – 8

Week 5 will be a big week for me. My first 20 mile with 10 of those miles ran at Marathon Pace. In addition to that I will putting in a speed and tempo session this week.

But the real workout that has me thinking is that long run in week 7. 20 miles with a total of 15 miles at marathon pace.

Week 9 – 12

More of the same as the previous blocks. My highest mileage block of the marathon cycle. The Progression runs on the Long Runs fall on the 16 mile runs in this block with the 20 mile being ran at a steady  state pace. For Birmingham last year, my training peaked at 70 miles so to spend three consecutive weeks above 70 is definitely going to be taxing…but I can do it.

Week 13 – 16

Coming off the Week 12 Recovery week I give myself one more huge week before heading into my taper. Week 13 will be the my highest total mileage week of the cycle and contains Speed, Tempo and a Long Run with 15 miles at MP.

Getting through this will definitely be a challenge…much like most of the plan but hey if I want to run a 2:45 at Carmel I have to be willing to put the work in.

I am looking at a two week taper into race week and I think I will need to absorb, repair, and recovery from the three months of pounding I am going to put my body through.

Should everything go as planned I will be ready come race day!

Questions: Am I missing anything? Is it too aggressive? What do your marathon training blocks look like?

Glenn

Following the IMM Half Marathon in early November I had decided to take some time off following a very active year. I was going to use the month of November to relax, take it easy, drink a bunch of beer, gain some weight, and just rest.

It was quite a successful month. I still exercised through out the time-off but nothing serious and just really to keep my mind free of clutter. I successfully got called “soft” by Lindsey…so the food and beer did its job as well.

But now that the calendar has turned the page to December, it is time to get serious about Carmel and that is where my “pre-season” comes in.

Given that I am a little rusty on the old running legs I need to take some time and build up a little for the real training. I mean I know it sound kind of crazy to train to train but you wouldn’t want to jump into full blown marathon training with no base. That would be recipe for disaster.

I am currently planning on running about 40 to 55  miles a week for the next four weeks….with the focus on slowly building from 40 to 55 in that time. No speed training, no tempo runs, just steady state running. I need to feel what it is like to run six days a week again. I have not trained for a marathon proper in about a year, given that my last marathon I raced was Mercedes in Feb. 2011. I want to hit Dec. 31st ready to roll and a little build up seems like the way to do it as I plan on putting in my highest mileage weeks to date with this training cycle and this ‘Micro Build’ session will help me do that.

Here is a list of easy to follow tips when increasing your weekly mileage that I will be applying to my Pre-Season. I’d like to thank Pete Pfitzinger and his book Advanced Marathoning for the ideas.

Ways to Effectively Increase your Mileage

1. Bite off small chunks: Start slow and build over time. Adding too much too soon is a recipe for disaster.

2. Avoid any Speed or Tempo work during your mileage build

3. Throttle down the intensity of running. This will help increase your miles while not adding too much stress on your body.

4. Have a goal. More miles should have a purpose…don’t just log them to log them. Keeping focus on the bigger picture will help keep you in check and under control while building.

For a true mileage build one would need a longer time horizon but the same principles hold true even in my “Micro Build” Session.  The key like anything running related is to be patient and consistent and over time you will see the result you desire.

One thing is for sure though Dec. 31st can’t get here soon enough. I am itching to tackle that 2:45 marathon head on.

Happy Training!

Glenn

Coming off of the Indianapolis Monumental Half Marathon last week I found myself with some extra time on my hands as I have entered a self imposed rest/recharge period that will take me through Thanksgiving and the end of November.

It is not that I necessarily feel fatigued or worn out but following a pretty intense 12 month cycle of various training plans for Miami 70.3, Mercedes Marathon, Boston Marathon, Indy Mini, having a son, Ironman Wisconsin, and finally the IMM Half last week I feel it is best to take some time off before that fatigue or burn out sets in.

With that extra time, I have put together the skeleton for my training plan for Carmel. I want to make a big jump with this race and with a big jump comes big sacrifice,commitment , and consistency. In my past couple of dedicated cycles for a marathon I have used a condensed schedule usually between 12-14 weeks. With a renewed focus on running I believe I will benefit greatly from a full 16 week cycle.

The basic outline is below. I use the Smart Coach function from Runner’s World to make all my plans. It is free, very accurate and detailed depending on what you want to do. I have been able to go from a 3:49 first marathon to a 2:56 using it…so it works if you work! The way that the week is structured and the pace suggestions it falls in line with a McMillan or Pfitzinger type plan…but for free.

On a side note, if you have never visited the McMillan Running Calculator Page I highly recommend it. All you do is enter your current race time (distance option exist) and it spits out your appropriate training paces. It covers everything from 100M sprints for 5K work all the way to Long Run pace for marathons. 

The only changes that I think I am going to make is at week 12 or 13 I am going to sub out the Saturday long run for the Hanson’s Running ‘Simulator’. The Simulator is a 26.2K workout at race pace. It is long enough to be a mental and physical test but not so long that it is like running the marathon before the marathon. The other change that I would like to make is turning 2 or 3 of the long runs into Progression Runs.

I guess the last thing that is up in the air right now around the plan is the taper length. It currently has me set for a three week taper…at first glance that seems a little long to me but it has been a long time since I have done a 16 week cycle (really the 1st time for the type of intensity I am bringing to it.) so we will just have to play the taper by ear and see how I feel towards the end.

My current plan like I said is to rest and recover up through Thanksgiving. I am working out 2-3 days a week. Nothing stressful or structured. Just sweating a little to keep the brain clear. Like today, I am playing basketball with a bunch of guys from work at lunch…stuff like that is the extent of my November.

Come December 1st, I am going to begin ramping up my mileage so I am ready physically to tackle the marathon plan. You don’t want to be building your mileage in the middle of training cycle. The time to add mileage to your body is in the month or two before the cycle starts. Now granted, I will hit one of my highest mileage weeks during this cycle but you don’t want to go from 0-60 in the first couple weeks of a plan. Build before. Optimize during.

I am excited to tackle this. It is an ambitious plan but one that I believe I am ready to own. I look forward to the challenge.

Come New Year’s Eve 2012 it’s on!

Question: Thoughts on my training plan? Do you guys see anything that is missing?

Glenn

Immediately following IMWI, I remember telling Lindsey and my family that I was never going to do anything like that again….but I also said that after we ran our first marathon together in 2008. I am currently on number 12. Slowly but surely in the days following the race my mind began to wonder. What if I do this? What if I buy that? Maybe I could try this? If only? Blah Blah Blah….it could go on and on. In the week following Wisconsin I kind of had a strong urge to race another one in 2013 but man I am glad now at this point that I did not pull the trigger and go sign up for one.

I do have a strong desire to race another Ironman in the future just not anytime soon. Maybe 3-5 years from now? All those questions in my head about what if I do believe I have the answer for them and can make big jumps in my performance (I’d like to crack the Top 10 in my Age Group and depending on the course flirt with breaking 10:00:00 hours) but alas that will have wait for another day and I am okay with that.

Ironman training is hard. Really hard actually and not just on the athlete. If you are not single this means getting a huge buy-in from your wife, girlfriend, SO, partner, whatever because if you are racing an Ironman they essentially are as well. Throw a pregnancy and a newborn 10 weeks out from the race and you  reach a whole new stratosphere of buy-in/commitment. Because when you are training, everything you do revolves around the training. I mean everything! You are consumed by it. It was all that I thought about. Day and night. It would not be fair to Lindsey and Marshall for me to jump back into that sort of thing and frankly I don’t think I have the mental horepower to jump back on the horse in 2013. I will live to fight another day.

I will never fully understand what Lindsey had to go through with Marshall and everything while my training block was at its pinnacle. I can only begin to imagine what it was like. I am and will be forever grateful for her sacrifice. Thank you Lindsey!

Moving forward my focus is shifting back to running. As that is what I really love to do. I believe running is a great test of mental and physical strength and endurance. I look forward to lacing them up again and really getting after it.

My current plan is to ride the wave of fitness from Wisconsin into a the Indianapolis Monumental Half Marathon in early November. I raced the Indianapolis Mini Marathon on May and really enjoyed racing that distance so I am going to take another crack at it. My goal for the race is break 1:20:00. That will be hard but I believe I can do it. In May, I ran in the low 1:24’s in some god awful conditions. Sunny and unbearable humid. So I am thinking in November race conditions should be a little more favorable. We will see how it goes.

After that I am going to do nothing! NOTHING! I mean nothing!!! I am planning on unplugging and recharging the mind and body for a few weeks in November. Probably until after Thanksgiving. I know so many people that go, go, go all the time. They never step back and recharge. 2012 has been a huge year for me both personally (Marshall…hello!) and training volume wise so I want to use the month of November as a   rest period and pivot point to mark the end of one year and the beginning of a new year because come December 1 its Marathon season.

In April 2013, I will run 2:45:00 at the Carmel Marathon.

-Be Consistent.

Glenn