Run to 50: San Diego RnR Training Plan and Log

Felt like archiving this, even if it didn't keep me from crashing and burning in the 2010 RnR marathon. I'll be building a new program in September to start the trek to the 2011 Carlsbad marathon.

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This was my 18-week program for the San Diego Rock 'n Roll Marathon on June 6th. I was building on the 12-weeks before that, culminating with the Carlsbad Half Marathon on January 24th.

After all that, how'd it go? The first 16 miles? Fine. Next 2? Okay. Next 3? Hard. Then came mile 22. Impossible. Suffered cramps and stalled. Finally was able to cover the final 4.2 to finish in 4:20:38. 3 hours to cover the first 20 miles, but an hour and 20 minutes to finish the final 5.7. A disappointing end to an 18-week program. What went wrong? I think I know, and it's galvanized me to try again, where I'll make some changes to the program below:

Stage I: Weeks 1 - 6 (complete)
Period: 1 February to 14 March, 2010
Emphasis: Endurance; aerobic capacity; mileage building
Mileage Objective: Build long run 18-mile long run and 45-46 weekly miles
Stage Outline:
- Week 1: 14 mile long run and 38-40 weekly miles (complete)
- Week 2: 16 mile long run and 40-42 weekly miles (complete)
- Week 3: 10-12 mile tempo run and 35-40 weekly miles (complete)
- Week 4: 16-17 mile long run and 42-44 weekly miles (complete)
- Week 5: 17-18 mile long run and 44-46 weekly miles (complete)
- Week 6: XTerra Black Mountain 15K Trail Run (complete)

Stage II: Weeks 7 - 12
Period: 15 March to 25 April, 2010
Emphasis: Leg strength (hills & speed), anaerobic threshold conditioning
Mileage Objective: Three 20+mile long runs and 50+ weekly miles

Stage Outline:
- Week 7: 20-mile long run (complete)
- Week 8: 14-15 mile cutback run (complete)
- Week 9: 21-mile long run (complete)
- Week 10: Carlsbad 5000 All Day 25K (complete)
- Week 11: 22-mile long run (complete)
- Week 12: La Jolla Half Marathon (complete)

Stage III: Weeks 13 - 18
Period: Six Weeks from 26 April to 6 June, 2010
Emphasis: Endurance, final mileage build and taper
Mileage Objective: Two more 20+ mile long runs, 50+ weekly miles until tapering in week 16
Stage Outline:
- Week 13: 22-mile long run (complete; but not the long run)
- Week 14: Long tempo (complete, w/20-miler not done last week)
- Week 15: 23-24 mile long run (complete; 22 mile long run)
- Week 16: Begin taper -- 15-16 mile long run (complete)
- Week 17: Continue taper -- Short tempo (complete, except turned short tempo into a 10-mile race pace run.)
- Week 18: San Diego Rock 'N Roll Marathon, 6 June (complete)

Stage I: Six week segment from 1 February to 14 March