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Sunday, December 18, 2011

Boston Marathon Training Plan

Chris Wodke
http://www.run4cmt.com/


" Live  a life worthy of your calling." Ephesians 4:1

Tomorrow I start my training  for the Boston Marathon on April 18th. I will be running in the Mobility Impaired Divison, representing Team CMT. I will be raising money and awareness about Charcot-Marie-Tooth Disorder.  I could just take it easy now that I've achieved my goal of getting into Boston. Afterall I have 6 hours to finish and my times have been under 5 hours for both marathons this year.

But I don't want to just run at Boston, I want to run well.  I'm not running for myself anymore.  I represent everyone on Team CMT, the HNF and everyone struggling with CMT everyday. I am so lucky to be running at all much less running in an event like the Boston Marathon. My goal is to run as well as I possibly can. I want to train hard, to respect the tremendous honor I've been given. Running and raising awareness has become a calling for me. In April I will have the chance to raise awareness of CMT on  a huge stage. It is estimated  as many as 500,000 spectors line the Boston course. As I run the Boston cours a lot of people will learn about CMT for the first time. One of my friends with CMT told me this week, " We're all counting on you."  It is a hope I  keenly feel and will work hard to fullfill.

So how will I get ready for my race? Boston is a hilly course with the notorious Hearthbreak Hill btween mile 20 and 21. The first 10 miles are down hill. I 've modified my training plan to account for the hills. I am a little aprehensive going into this training since I'm fighting injuries on both my feet. This will be my third marathon in a year. That's a lot to ask of anyone, much less a runner with CMT.  I also have never trained for this early of a marathon. That means I will have many work outs in the cold and dark. I have the choice of snowy cold streets or the treadmill. I will have to balance training hard, but doing so in a way that will allow me to get to the starting line as healthy as possible. Trainig for this race is going to be a mental and physical challenge. One I gladly take on to fullfull my mission of raising funds and awareness for CMT.

I will let you know as the training progress how I am holding up physically and mentally. Here is the training plan;

Boston Marathon Training Plan

Week 1
Monday           3 miles easy
Tuesday           Speed workout
Wed                 3 miles easy
Thursday          5 Mile Tempo
Friday              3 miles easy
Saturday           marathon pace 5 miles
Sunday             long easy 10 miles

Week 2
Monday           3 miles easy
Tuesday           Speed workout
Wed                 3 miles easy
Thursday          5 Mile Tempo
Friday              3 miles easy
Saturday           marathon pace 5 miles
Sunday             long easy 11 miles

Week 3
Monday           3 miles easy
Tuesday           Speed workout
Wed                 3 miles easy
Thursday          4 Mile Tempo
Friday              3 miles easy
Saturday           Easy 6 miles
Sunday             long easy 8 miles

Week 4
Monday           3 miles easy
Tuesday           Speed
Wed                 3 miles easy
Thursday          6 Mile Tempo
Friday              3 miles easy
Saturday           marathon pace 7 miles
Sunday             long easy 13 miles

Week 5
Monday           3 miles easy
Tuesday           Speed workout
Wed                 3 miles easy
Thursday          7 Mile Tempo
Friday              3 miles easy
Saturday           Marathon pace 7 miles
Sunday             long easy 14 miles
Week 6
Monday           3 miles easy
Tuesday           3 x hill, 1 down
Wed                 3 miles easy
Thursday          5 Mile Tempo
Friday              Rest
Saturday           Marathon Pace 6 miles
Sunday            1 hour 20 minute run

Week 7
Monday           4 mile easy
Tuesday           4 x 800, 400
Wed                 4 mile easy
Thursday          8 Mile Tempo
Friday              Rest
Saturday           Marathon Pace 7 miles
Sunday             long easy 16 miles

Week 8
Monday           4 mile easy
Tuesday           4 x hill, 1 down
Wed                 4 mile easy
Thursday          6 mile easy
Friday              Rest
Saturday           7 mile easy
Sunday              long easy 12miles

Week 9
Monday           4 mile easy
Tuesday           5 x 800, 400
Wed                 4 mile easy
Thursday          8 mile Tempo
Friday              Rest
Saturday           marathon pace 7 miles
Sunday             long easy 12 miles

Week 10
Monday           4 mile easy
Tuesday           5 x hill, 2 down
Wed                 4 mile easy
Thursday          6 Mile Tempo
Friday              Rest
Saturday           5 K race
Sunday             long easy 19 miles

Week 11
Monday           5 mile easy
Tuesday           6 x 800, 400 jog
Wed                 5 mile easy
Thursday          9 Mile Tempo
Friday              Rest
Saturday           8 mile pace
Sunday             long easy 20 miles

Week 12
Monday           5 mile easy
Tuesday           6 x hill, 2 down
Wed                 5 mile easy
Thursday          6 Mile Tempo
Friday              Rest
Saturday           10 K race
Sunday              20-25 K

Week 13
Monday           5 mile easy
Tuesday           7 x 800, 400
Wed                 5 mile easy
Thursday          6 Mile Tempo
Friday              Rest
Saturday           5 mile easy
Sunday            long easy 20 mile

Week 14
Monday           5 mile easy
Tuesday           7 x hill, 3 down
Wednesday      5 mile easy
Thursday          10 Mile Tempo
Friday              Rest
Saturday           Marathon pace 4 miles
Sunday             long easy 12 miles

Week 15
Monday           5 mile easy
Tuesday           8 x 800, 400
Wednesday      5 mile easy
Thursday          8 Mile Tempo
Friday              Rest
Saturday           Marathon pace 5 miles
Sunday              long easy 20 miles

Week 16
Monday           5 mile easy
Tuesday           8 x hill, 3 down
Wednesday      5 mile easy
Thursday          6 Mile Tempo
Friday              Rest
Saturday           marathon pace 4 miles
Sunday             long easy 12 miles

Week 17
Monday           5 mile easy
Tuesday           4 x 800, 400
Wednesday      3 mile easy
Thursday          4 Mile Tempo
Friday              Rest
Saturday           Rest
Sunday             2 mile easy

Week 18
Monday           BOSTON MARATHON!!!!!!


Chris Wodke
Founder & Manager Team CMT

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Running, triathlons, impaired athlete, paratriathlon, USAT, running and CMT

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