San Francisco Marathon

I went into this training cycle starting off with a training plan based off of the Pfitzinger multiple marathon plan after Boston to Big Sur, but changed plans mid cycle to mimic a plan out of Run Faster by Bradley Hudson which focused on Portland Marathon as my goal race and SFM as a long, hard training run before Portland.

First plan…
2011SFMTrainingPlan

Revamped plan…
2011SFM_PDXa1

The marathon weekend, on top of the marathon itself, took a lot out of me and nothing went according to plan, BUT I finished #11, learned a lot of lessons and went into Portland training with a very strong endurance base.

Week 1 (5/9)
Monday: 5 easy @ 9:25
Tuesday: 5 easy @ 8:55
Wednesday: rest
Thursday: 6 easy @ 8:57
Friday: 5 easy @ 9:16
Saturday: 9.5 easy @ 8:58
Sunday: rest
Total: 30.5 miles

Week 2 (5/16)
Monday: 5.2 easy @ 9:16
Tuesday: 7 easy @ 9:21
Wednesday: 4 easy @ 9:21
Thursday: 8 easy @ 8:59
Friday: rest
Saturday: 12 ML @ 9:10
Sunday: 6 easy @ 9:10
Total: 42.2 miles

Week 3 (5/23)
Monday: 6 GA @ 8:53
Tuesday: 9 easy @ 9:13
Wednesday: 4 easy @ 9:22
Thursday: rest
Friday: 8 GA @ 8:44
Saturday: 16.1 long @ 9:14
Sunday:  5 easy @ 9:32
Total: 48.1 miles

Week 4 (5/30)
Monday: rest
Tuesday: 8 GA @ 8:24
Wednesday: 4.2 easy @ 9:11
Thursday: 11 ML @ 8:52
Friday: 8 GA @ 8:55
Saturday: 6 easy @ 10:08
Sunday: 13.1 @ 8:27 (See Jane Run Half Marathon)
Total: 50.3 miles

Week 5 (6/6)
Monday: rest
Tuesday: 11 ML @ 9:00
Wednesday: 4.4 easy @ 9:14
Thursday: 8 easy @ 9:01
Friday: 1.1 easy @ 9:56
Saturday: 8 easy @ 9:01
Sunday:  15 long @ 9:02
Total: 48.5 miles

Week 6 (6/13)
Monday: rest
Tuesday: am 4.2 easy @ 9:21, pm 3 easy @ 9:17
Wednesday: 10 fartlek @ 9:00
Thursday: 11 easy @ 9:27
Friday: 6 easy @ 9:23
Saturday: 17 long @ 9:24
Sunday: 5 easy @ 9:31 
Total: 57.0 miles

Week 7 (6/20)
Monday: rest
Tuesday: 8 easy @ 9:19
Wednesday: 10 progression @ 8:51
Thursday: 10 with 8 x 30s fartleks @ 8:36
Friday: 6 easy + HS @ 9:18
Saturday: 20 long @ 8:40
Sunday: 6 easy @ 9:25 
Total: 60.1 miles

Week 8 (6/27)
Monday: rest
Tuesday: 9 easy @ 9:03
Wednesday: 9 with 6 x 1 min HP @ 8:43
Thursday: 10 progression @ 8:40 + 5 easy @ 4.7 easy @ 9:07
Friday: rest
Saturday: 16 long @ 8:38
Sunday:  rest
Total: 49.2 miles

Week 9 (7/4)
Monday: 8 easy @ 9:01
Tuesday: 10 with 15 x 1min fartlek @ 8:38 + 3 easy @ 9:15
Wednesday: rest
Thursday: 9 miles with 2×15 min HMP rest
Friday: 10 easy @ 8:52
Saturday: 20 long @ 8:52
Sunday: 6 easy @ 9:50
Total: 57.0 miles

Week 10 (7/11)
Monday: rest
Tuesday: 10 progression @ 8:21
Wednesday: 5 easy @ 9:19
Thursday: 10 with 5 @ HMP rest
Friday: 8 easy @ 8:50
Saturday: 17 long @ 8:46
Sunday:  8 easy @ 8:54
Total: 48.0 miles

Week 11 (7/18)
Monday: rest
Tuesday: am – 8 with 4 tempo (7:30) @ 8:12, pm – 5 easy @ 9:09
Wednesday: 10 progression @ 8:36
Thursday: 6 easy @ 9:05
Friday: 13 long @ 8:53
Saturday: 5 easy @ 9:05
Sunday:  rest
Total: 47.0 miles

Week 12 (7/25) – SFM!
Monday: rest
Tuesday: 7 GA @ 8:46
Wednesday: 8 GA @ 8:51
Thursday: 6 easy @ 9:15
Friday: 4 easy @ 9:45
Saturday: 2 easy
Sunday:  26.2 marathon @ 9:18
Total: 53.5 miles