What's Up

Gretchen and I took a little trip.

Had some playground fun and visited some museums.

At the art musum Gretchen pointed out all the nakedness in the painting and sculptures.

She seemed to enjoy the Air and Space musum the best.

She thought we walked too much and prefered to ride on my sholders.

Gretchen at the race expo playing a running game.

And oh ya we visited my sister Courtney and ran the Rock and Roll DC marathon. 

It was her first marathon and she did fantastic!  It rained the whole race so was pretty chilly despite being 45ish out.  I was happy to get the 26 miles in since my mileage has been so low latly but it wasn't the most fun race.  I've been having plantar fasciitis issues and my feet kinda hurt after the first  6 miles so not great.  Finished in 3:58.  After the race I was so cold, getting back to Courtneys place for a hot shower and dry clothes felt like quite the treat.   

I am diganosing and treating myself.  I am stretching and foam rolling tons, doing fun foot exercises, icing my feet and wearing weird socks.  I have also been avoiding running on hard surfaces such as concrete and pavement( except of course for the 26.2 I ran on Saturday.)  I think it's working but hard to tell for sure.  My feet definiatly hurt less but it's not gone.  All very frustrating but hopfully it will go away soon.

The Marathon PR Plan

Last weekend I looked around at marathon race plans online then came up with this one for myself.  I mostly based it off a Hal Higdon plan just because I thought it looked closest to what I thought would work best for me.  I have never really had a race plan other than mileage goals and long run goals that I usually fell short of.  This time I have the whole thing planned out with higher mileage, speed work, hill work, tempo runs, race pace runs and long runs.  I am also doing some cross training.  The cross training is mostly strength and flexibility not too much more cardio.

Week	MON	TUE	WED	THU	FRI	SAT	SUN	mileage
1	5	3	4 X 800	rest	5	10	3m
2	6	3	35t	rest	6	12	3m
3	7	4	5 X 800	rest	6	8	3m
4	7	4	5 X hill	rest	7	12	3m
5	8	4	40t	rest	7	14	3m
6	8	4	6 X 800	rest	8	16	3m
7	9	5	6 X hill	rest	8	12	4m
8	9	5	45t	rest	9	18	4m
9	6	5	7 X 800	rest	10 easy	20	4m
10	10	5	7 X hill	rest	rest	Half Mar	5m
11	6	5	45t	rest	6	20	5m
12	10	5	8 X 800	rest	10	22	5m
13	8	5	6 X hill	rest	4	12	4m
14	6	4	30t	rest	4 easy	8	3m
15	4	3	rest	rest	2 easy	Marathon

Monday: run

Tuesday: Easy run

Wednesday:  Tempo, 800’s, and hill

Thursday:  Rest day

Friday:  Race pace

Saturday:  Long run 30-45 seconds above marathon goal pace

Sunday:  Easy run

Week one is almost over and so far so good.  I've already switched days around which I figure I'll need to do the whole time and not worry to much about which day of the week I do which workout.  I have to do a lot of my runs on the treadmill but plan on using a babysitter or family for my long runs and a few of the other ones that are over 7 miles long.