Day 167-207 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials – Half-marathon in late August/early September 2011 still to be determined.

Current Week’s Mileage Goal – 100 miles with 20 mile long run.

Next Race – 5k Road race in South Bend, Indiana on Saturday, June 4, 2011.

Saturday, April 16, 2011 - Wednesday, May 25, 2011

Eric Wallor
http://ericwallor.com/

Day 159-166 - 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 75 miles, 55 miles on Land/20 miles in the Pool

Next Race – Race to Wrigley 5k on Saturday, April 16, 2011

Friday, April 8, 2011 - Friday, April 15, 2011

Take care,

Eric Wallor

Day 142-158 - 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 45 miles on Land/60 miles in the Pool = 105 miles total

Next Race – Race to Wrigley 5k on Saturday, April 16th, 2011.

Tuesday, March 22, 2011- Thursday, April 7, 2011

Okay, so it's been a couple of weeks since I have done a blog entry.  I wanted to keep everyone updated and will be getting back to doing the video blogging very soon.  Between working on getting the new website ready for Marathon Books and working out in the pool so much these last few weeks it has been tough to find the time.

So, while my hip has gotten better, I had an issue with my left side of my lower back.  There has been lots of icing, stretching, and drills to get both of them fully healed.  I am getting better and am slowly doing more miles on dry land, which is great.  I have maintained my shape which is also great.  I have a big test workout on the outdoor track in two days when I do 3 x 2000m.  The workout isn't terribly fast, but the main thing is to see how feel afterwards and hopefully there will little to know pain in the hip and back.  Hopefully that goes well and then my first race in over two months will be a 5k road race to Wrigley Field. 

I have been doing all the normal workouts you would be doing on the track.  Mile repeats, 1200's, 800's, 400's and 200's.  In some respects the workouts have been harder because you are going by feel and you don't know how far you are going so the pace you are moving your legs in the water (aqua-jogging/running) is faster than you would be on the track.

So again, the blog entries will more frequent as they were before and hopefully I will be telling you how am I running on dry land more and more.

Take care,

Eric Wallor

Day 131-141 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 60 miles on Land/40 miles in the Pool

Next Race – To be determined

Friday, March 11, 2011 -

AM - 5 miles @ 6:25 mile pace.

PM - 4 mile @ 6:20 mile pace.

Saturday, March 12, 2011 -

AM - 8 mile tempo run ran like this:

First 2 miles @ 6:15/mile

Mile 3 - 5:30

Mile 4 - 5:20

Mile 5 - 5:20

Mile 6 - 5:10

Last 2 miles @ 6:18/mile

PM - 20 minutes on the stationary bike.

Sunday, March 13, 2011 - 17 mile long run.  13 miles of dry land @ 6:19 mile pace and then 25 minutes of aqua jogging in the pool.

Monday, March 14, 2011 -

AM - 5 miles @ 6:25 mile pace.

PM - 6 miles @ 6:17 mile pace (final 4 miles @ 6:15 mile pace).

Tuesday, March 15, 2011 -

AM - 50 minutes of hard steady aqua-jogging in the pool (Simulating 6:10 mile pace).

PM - 2 mile warm up @ 12:24 (6:12 mile pace).

Workout - 6 x 1200m @ 3:45 (5:00 mile pace).  My repeats were: 3:47, 3:48, 3:47, 3:49, 3:48, 3:45.  Felt flat and lower left back was a little sore after workout.

2 mile cool down @ 14:00 (7:00 mile pace)

Wednesday, March 16, 2011 -

AM - 5 miles @ 6:30 mile pace.

PM - 5 miles @ 6:30 mile pace and drills.

Thursday, March 17, 2011 -

AM - 8 miles @ 6:03 mile pace (Final seven miles were at 5:59/mile pace).

PM - Pool workout - 15 minute warm up w/ 5 x 20 seconds bursts

8 x 300m (50 seconds near all-out) w/ 30 seconds jog rest then 200m (30 seconds all-out) w/ 60 seconds jog rest.

15 minute cool down.

Friday, March 18, 2011 -

AM - 4 miles @ 6:25 mile pace.

PM - 4 miles @ 6:19 mile pace.

Saturday, March 19, 2011 -

AM - 2 mile warm-up.

Workout - 3x 2000m @ 5:08 mile pace, 5:00 mile pace and 4:52 mile pace.  My lower left back side was bothering me and caused me to run this workout 'flat'.  My paces were, 5:18, 5:15 and 5:12.

2 mile cool down.

PM - 20 minutes of stationary bike.

Sunday, March 20, 2011 - Long run. 10 miles of dry land at 6:25 mile pace.  1 mile of aqua-jogging in the pool before lightning closed the indoor pool and cancelled the rest of the run.  Left lower back was still very tight/sore.

Monday, March 21, 2011 - 

AM - 45 minutes of aqua jogging in the pool.

PM -  45 minutes of aqua jogging in the pool.

Talk to you tomorrow,

Eric Wallor

Day 129 & 130 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 60 miles on Land/30 miles in the Pool

Next Race – To be determined

Wednesday, March 9, 2011 -

AM - 5 miles @ 6:34 mile pace, final 4 @ 6:27 pace.

PM - 5 miles @ 6:35 mile pace, final 4 @ 6:29 pace.  Drills and core.


Thursday, March 10, 2011 -

AM - 6 miles @ 36:40 (6:07 mile pace, final 4 miles were at 6:03 pace).

PM - (In the pool) 15 minute aqua-jog warm up w/ 5 x 20 second bursts (striders).

Workout - 12 x 65 seconds ALL OUT with 60 seconds aqua-jog rest (simulates hard 400's)

15 minute aqua-jog cool down.

Eric Wallor

Day 127 & 128 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 60 miles on Land/30 miles in the Pool

Next Race – To be determined

Monday, March 7, 2011 -

AM - 8 miles @ 53:45 (6:44 pace).  Hip felt better, but bothered me a little and explains the 6:44 pace.  Was able to run a couple of miles under 6:20 pace.

PM - 4 miles @ 6: 30.  1 mile on stationary bike and 3 miles on treadmill @ 6:27 mile pace.  Hip bothered me more for the afternoon session.


Tuesday, March 8, 2011 -

AM - 8 miles @ 6:10 mile pace (49:00).  I felt great overall for this run.  My hip wasn't 100% but it was definitely in the 90%+ range. My first mile was at 7:00, but I warmed up from there and average 6:04 mile pace for the final 7 miles.  Total run was 49:03.

PM - (In the Pool)

15 minute aqua-jog warm up w/ 5 x 20 second bursts (striders)

Workout - 8 x 2:30 @ 70 second effort pace. This workout simulates 800m intervals on the track.  Basically for a shorter interval workout like this in the pool I go as hard as I can for the 2:30 on don't worry too much about the pace I am trying to simulate.  I focus on my leg turnover and how hard I am breathing.

15 minute aqua-jog cool down.


Eric Wallor

Day 124, 125 & 126 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 60 miles on Land/30 miles in the Pool

Next Race – To be determined

Friday, March 4, 2011 -

AM - 2 miles @ 7:00 pace (14:00)

PM - Supposed to run the 5k at North Central College in Naperville, IL.  Decided not to run it as my hip flexor was bothering me enough where the risk-reward of racing was not great enough.  Although, I could have raced we decided to be smart about it.  I got in the pool for 45 minutes then in the afternoon.

Saturday, March 5, 2011 - (In the pool)

15 minute warm up with 5 x 20 seconds bursts (striders)

Workout - 2 x 9:30 at 5k race pace with 6 minute jog rest in between.  This workout simulates doing 2 x 3000m on the track or roads.

15 minute cool down

Sunday, March 6, 2011 - 15 mile long run. Half on the treadmill and half in the pool.  First 8 miles were on the treadmill and after about 3 miles my hip loosened up and I felt good.  My breathing was fine which means I have kept my condition strong doing pool workouts.  I ran an average of 6:15 mile pace for the first 8 miles and then jumped in the pool as soon as I could for 45 minutes at the same effort level as I did on the treadmill.

Eric Wallor

Day 120, 121, 122 & 123 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 60 miles on Land/30 miles in the Pool

Next Race – To be determined

Monday, February 28, 2011 -

AM - 7 miles @ 6:25 mile pace (45:00)

PM - 3 miles @ 6:09 mile pace (18:27)

Tuesday, March 1, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00)

PM - 2 mile warm up

Workout - 2 x 1200m @ 3:36 and 3:30 with 1200m jog rest in between and

                  4 x 400m @ 67.4, 65.7, 64.5 and 62.8 with 400m jog rest in between

2 mile cool down

Wednesday, March 2, 2011 -

AM - 5 miles @ 6:25 mile pace

PM - 5 miles @ 6:25 mile pace

Thursday, March 3, 2011 - 5 miles @ 6:35 mile pace.


Eric Wallor

Day 115, 116, 117, 118 & 119 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – In the Pool

Next Race – 5k @ Notre Dame or North Central College on Saturday, March 4, 2011

Wednesday, February 23, 2011 - 60 minutes continuous run in the pool.

Thursday, February 24, 2011 -

AM - 5 miles on dry land.  6:30 mile average pace for run.

PM - Workout (in the pool) - 15 minute warm up with 5 x 20 second strides.

                            2 x 2:30 bursts (simulating 800's) w/ 90 second jog rest

                            15 minute cool down jog

Friday, February 25, 2011 -

AM - 5 miles @ 6:30 mile pace.

PM - 5 miles @ 6:30 mile pace.

Total miles = 10

Saturday, February 26, 2011 -

AM - Workout (on treadmill) - 1 mile warm up on stationary bike, then 1.75 miles on treadmill @ 6:40 then: 

.50 mile @ 6:00

.50 mile @ 6:18

.50 mile @ 5:40

.50 mile @ 6:18

.50 mile @ 5:20

.50 mile @ 5:00

.50 mile @ 6:18

.50 mile @ 4:38

.50 mile @ 6:18

1.50 mile @ 6:00

PM - 5 miles @ 6:28 mile pace.

Total miles = 14

Sunday, February 27, 2011 - Long run. 12 miles @ 6:15 mile pace on treadmill and then 37 continuous minutes of running in the pool.

Total miles = 18

Eric Wallor
http://ericwallor.com
http://twitter.com/EricWallor
http://www.facebook.com/ewallor

Day 111, 112, 113 & 114 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – In the Pool

Next Race – 5k @ Notre Dame or North Central College on Saturday, March 4, 2011

Saturday, February 19, 2011 - 2 miles @ 7:00 pace.  No race today.

Sunday, February 20, 2011 - 1 hour and 40 minutes of continuous pool running at a medium-hard pace.  Simulates a long run.

Monday, February 21, 2011 - 

AM - 50 minutes of continuous pool running at medium-hard pace.

PM - 30 minutes of continuous pool running at a hard pace.

Tuesday, February 22, 2011 -

AM - 50 minutes of continuous pool running at a hard pace.

PM - 15 minute warm-up w/ 5 x 20 seconds bursts (simulates striders)

Pool Workout - 5 x 5 minutes very hard w/ 2 minute jog (simulates mile repeats)

15 minute cool down

Eric Wallor

Day 107, 108, 109 & 110 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Tuesday, February 15, 2011 -

AM - 5 miles @ 6:25 mile pace (32:00).

PM - 5 miles @ 6:25 mile pace (32:00).

Wednesday, Febraury 16, 2011 -

AM - 6 miles @ 6:08 mile pace (36:51).

PM - 2 mile warm up @ 13:00.

Workout = 4 mile Fartlek @ 6:15 pace (25:00) run like this:

300m in 48 seconds (4:16 mile pace)

100m jog in 40 seconds

200m in 31 seconds (4:08 mile pace)

200m jog in 68 seconds

X 8

2 mile cool down @ 13:00

Thursday, February 17, 2011 -

AM - 6 miles @ 6:30 mile pace (39:00)

PM - 5 miles @ 6:30 mile pace (32:30) + drills.

Friday, February 18, 2011 - Pre-meet run. 6 miles @ 6:30 mile pace (39:00) + 4 x 100m striders.

Eric Wallor 

Day 106 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Monday, February 14, 2011 -

AM - 8 miles @ 6:03 mile pace (48:30).  Ran on the treadmill.  Right hip was tight to start the run, but then loosened up as I warmed up in the run.

PM - 2 mile warm up @ 12:16

Workout - 8 x 600m @ 1:40.5 (4:28 mile pace) w/ 400m resting jog @ 7:18 mile pace.

2 mile cool down @ 13:35.

Alto lab session #7


Talk to you tomorrow,

Eric Wallor

Day 102, 103, 104 & 105 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Thursday, February 10, 2011 -

AM - 6 miles @ 6:10 mile pace.

PM - 2 mile warm up @ 12:00

Workout - 5 miles alternating 400m hill @ 72 second pace w/ 400m recovery on flat in 1:45
1st 3 - 3.5% incline
Next 4 - 4.0% incline
Last 3 - 4.5% incline

2 mile cool down @ 12:20


Friday, February 11, 2011 - 6 miles @ 6:30 mile pace.


Saturday, February 12, 2011 - My birthday!  16 mile long run @ 6:15 mile pace.  11 miles outside and 5 inside on the treadmill.


Sunday, February 13, 2011 -

AM - 8 miles @ 6:20 mile pace.  Finished the last 3 miles under 6:00 mile pace.

PM - 4 miles @ 6:15 pace.  Ran on treadmill inside.


Eric Wallor

Day 99, 100 & 101 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Monday, February 7, 2011 -

AM - 7 miles @ 6:25 mile pace (45:00).

PM - 4 miles @ 6:15 mile pace (25:00) + drills

First day of alto lab session in 2011


Tuesday, February 8, 2011 -

AM - 7 miles @ 6:10 mile pace (43:00)

PM - 2 mile warm up @ 12:24 (6:12 mile pace)

Workout (on treadmill) - 5 x 1200m @ 5:04 mile pace (76 second quarters) w/ 400m jog starting every 5:30

2 mile cool down @ 6:30 mile pace (13:00)

Weights and Alto Lab session #2


Wednesday, February 9, 2011 -

AM - 4 miles @ 6:27 mile pace (25:48)

PM - 5 miles @ 6:20 mile pace (31:35).

Alto Lab session #3


Eric Wallor

Day 96, 97 & 98 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 70 miles

Next Races – 3k @ Wisconsin-Parkside in Kenosha, WI on Friday, February 4, 2011

Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Friday, February 4, 2011 -

AM - 2 miles @ 7:00 mile pace (14:00).  Shake-out run to get blood flowing.

PM - 3k race = First place @ 8:39 (Season PR)

Saturday, February 5, 2011 - 7 miles @ 6:30 mile pace (45:30).

Sunday, February 6, 2011 - 15 mile long run @ 6:15 mile pace (1:34:00).

Day 94 & 95 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – 3k @ University of Wisconsin-Paarkside in Kenosha, WI on Friday, February 4, 2011 

Wednesday, February 2, 2011 - 

AM - 5 miles @ 6:25 mile pace (32:00).

PM - 4 miles @ 6:25 mile pace (32:00).

Thursday, February 3, 2011 -  Pre-Meet day. 6 miles @ 6:30 mile pace (39:00).

Eric Wallor

Day 92 & 93 - 2012 United States Olympic Marathon Trials

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – To be determined for the first weekend of February

Monday, January 31, 2011 -

AM - 3 miles @

PM - 7 miles @ 6:25 mile pace (45:00).

Tuesday, February 1, 2011 -

AM - 2 mile warm-up @ 12:20 (6:10 mile pace)

8 x 600m @ 1:42 (4:32 mile pace)

PM - 6 miles @ 6:20 mile pace (38:00) + weights.

Eric Wallor

Day 90 & 91 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – 3000m on Saturday, February 5, 2011 @ Notre Dame University (Meyo Invitational) in South Bend, Indiana

Saturday, January 29, 2011 -

AM - 30th Ave Drill - 9 miles in 52:30 (5:50 average per mile) run like this:

1.5 miles @ 6:15 mile pace (9:22)

0.75 mile in 67, 72, 77 (3:36)

2 miles @ 6:00 mile pace (12:00)

0.50 mile in 72 (2:24)

2 miles @ 6:00 mile pace (12:00)

0.75 mile in 77, 72, 67 (3:36)

1.5 miles @ 6:18 mile pace (9:27)

PM - 4 miles @ 6:30 mile pace (26:00)

Sunday, January 30, 2011 - 16 mile long run @ 6:15 mile pace (1:40:00)

Eric Wallor

Day 88 & 89 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – To be determined for the first weekend of February

Thursday, January 27, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00).  I ran 36:45 on the treadmill.

PM - 2 mile warm up @ 6:30 mile pace (13:00).  I ran 12:41.

Workout = 4 mile Fartlek in 23:20 (I actually ran 22:55 because I took shorter rest overall) run like this:

300m in 51 seconds (4:32 mile pace)

100m jog in 33 seconds
200m in 32 seconds (4:16 mile pace)
200m jog in 59 seconds
x 8 sets

2 mile cool down @ 6:30 mile pace (13:00).

Total miles for the day = 14

Friday, January 28, 2011 -  7 miles @ 6:30 mile pace (45:30) and weights.

Day 86 & 87 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

My Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – To be determined for the first weekend of February

Tuesday, January 25, 2011 -

AM - 6 miles @ 6:10 mile pace (36:41). 

 

PM - 2 mile warm up @ 6:30 mile pace (13:00).

7 x 800m @ 2:24 (4:48 mile pace) w/ 400m jog recovery starting each set every 4:16.

2 mile cool down @ 6:30 mile pace (13:00).

Wednesday, January 26, 2011 -

AM - 4 miles @ 6:30 mile pace (26:07).

PM - 5 miles @ 6:25 mile pace (32:00) plus drills.

Eric Wallor

Day 85 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – To be determined for the first weekend of February

Monday, January 24, 2011 -

AM - 7 miles @ 6:25 mile pace (45:00).  I did this on the treadmill and felt light on my feet.

PM - 4 miles @ 6:15 mile pace (25:00) plus weights.  This run felt pretty relaxed as well, but I felt a little more tired than the morning session I think mainly because I didn't get to do this run until after 9:00pm.  I did get a session of weights in including 2 sets of squats.  I decided to not do a 3rd set of squats as I have a workout tomorrow and don't want my legs to be completely sore/tired for it.

Total Miles = 11


Talk to you tomorrow,

Eric Wallor

Day 80, 81, 82, 83 & 84 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 70 miles

Next Race – 3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Wednesday, January 19, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00).

PM - 2 mile warm up @ 6:30 mile pace (13:00)

Workout - 10 x 300m @ 49 seconds (4:24 mile pace) w/ 200m jog starting every 1:54

2 mile cool down @ 6:30 mile pace (13:00)


Thursday, January 20, 2011 -

AM - 4 miles @ 6:30 mile pace (26:00).

PM - 4 miles @ 6:30 mile pace (26:00) plus drills.


Friday, January 21, 2011 - Pre-Meet run.  5 miles @ 6:25 mile pace (32:00)


Saturday, January 22, 2011 -

AM - 2 mile morning run @ 7:00 mile pace (14:00).

PM - 3000m race @ The University of Illinois Armory Track, Champaign, IL.  Race = 8:41 (69.5 second 400m pace)


Sunday, January 23, 2011 - 14 mile long run @ 6:20 mile pace (1:28:20). 


Total mileage for the week = 71



Eric Wallor

Day 78 & 79 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 70 miles

Next Race – 3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Monday, January 17, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00).  Ran on the treadmill and felt light on my feet.

PM - 2 mile warm up @ 6:30 mile pace (13:00)

8 x 600m @ 1:43.5 (69 second pace) w/ 400m jog recovery, starting ever 3:40.

2 mile cool down @ 6:30 mile pace (13:00).

Total miles = 15

Tuesday, January 18, 2011 - 

AM - 4 miles @ 6:30 mile pace (26:00).

PM - 4 miles @ 6:30 mile pace (26:00).

Total miles = 8


Eric Wallor

Day 77 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 70 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Sunday, January 16, 2011 -

AM - 4 miles @ 6:30 mile pace.  Well by far the coldest day I have ran outside this winter.  It was definitely sub 10 degrees and I was happy to just get back inside after this run.

PM - 5 miles like this - 2 miles @ 6:30 pace and then the final 3 miles @ 6:20 pace.  I did this run on the treadmill and it felt great.  Felt recovered and very relaxed for this run.  I did weights afterwards to keep my strength up.

Talk to you tomorrow.

Eric Wallor

Day 75 & 76 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 70 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Friday, January 14, 2011 - Race Day @ Lewis University!

AM - 2 mile run @ 7:00 mile pace (14:00).  Purpose of this run in the morning before a race is just to wake the body up, get the heart rate going and get the metabolism started.

PM - I need new AA batteries for my Flip Camera otherwise I would do this one on video.  The mile was the focus today and my first race.  I ended up running 4:25 high and second place overall.  With the help of Pablo Ramirez (Harper College-running unattached) we moved our way up from last place through the half mile to 2nd and third to finish the race while closing really hard and got really close to the winner of the race.  100m more and we would have had him, but if we had gone out a little harder say 2:12:2:13 instead of 2:15 high we would have gone 1-2 in the race.  The 800m was my other race and was primarily used for a workout.  I ran 2:06, which was Barry's goal time for me, but I would have liked to run a little faster.  Overall, a good race day that I'll take and look forward to running next Saturday at University of Illinois in the 3000m.


Saturday, January 15, 2011 - 14 miles @ 6:20 mile pace (1:28:20).  A good run, but felt a little stiff mainly from it being pretty cold outside.  I was able to hit the pace for about 10 of these miles as it took a little while to get warm and into a good rhythm coming off the races last night.


Eric Wallor

Day 74 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Thursday, January 13, 2011 - 6 miles @ 6:30 mile pace (39:00) plus four 100m strides.  This is a pre-meet day before tomorrow's races at Lewis University. 

Eric Wallor

Day 73 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Wednesday, January 12, 2011 -

AM - 4 miles @ 6:30 mile pace (26:00).  I ran 26:20, 6:33.5 mile pace on the treadmill.  My legs felt fine, but I could really feel a pain in my left lower ab muscle.  It may be strained.  I feel like my abs are pretty strong that it shouldn't be a pain from being weak.  I will keep monitoring it and continue to work on my overall core/body strength as I always have.

PM  - 4 miles @ 6:30 mile pace (26:00).  I ran this outside and felt good and so did my lower ab.  I ran the right pace and got in a good stretch.

Two days until race day!


Eric Wallor

Day 71 & 72 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Monday, January 10, 2011 -

AM - 6 miles @ 6:30 mile pace (39:00).  I ran these 6 miles at 6:47 mile pace (40:52).  After an 85 mile week and two harder days Saturday and Sunday I needed today to recover, bottom line.

PM - 3 miles @ 6:20 mile pace (19:00).  I ran these 3 miles @ 6:26 mile pace (19:20).  Felt better for this run, but still I felt like the extra push to run 6:20 pace wasn't worth as I needed to recover and I have a speed workout on Tuesday.


Tuesday, January 11, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00).  I felt real good for this run.  I did this on the treadmill and am ready for this afternoon's speed workout.

PM - 2 mile warm up @ 6:30 pace (13:00)

Workout
4 x 400m @ 65 seconds (4:20 mile pace) w/ 400m jog recovery starting every 3:10
3 x 600m @ 1:43.5 (4:36 mile pace) w/400m jog recovery starting every 3:40
5 x 200m @ 32, 31.5, 31, 30.5, 30 (4:16-4:00 mile pace) w/ 200m jog recovery starting every 1:40

My times
400m #1 - 65.1
400m #2 - 65.5
400m #3 - 65.9
400m #4 - 65.4

600m #1 - 1:43.8
600m #2 - 1:44.1
600m #3 - 1:43.6

200m #1 - 32.3
200m #2 - 31.6
200m #3 - 31.0
200m #4 - 30.6
200m #5 - 30.3

2 mile cool down @ 6:30 mile pace (13:00).


This is definitely a workout I would like to do again.  Overall, I am happy how this workout went.  I ran by myself, didn't start the intervals until 8:30pm, which was much later than the body was prepared for and I had to dodge a bunch of intramural basketball players, in fact I ran into a few of them a few times during the workout.  This kind of speed workout also would be ideal to run with a training partner, but until I have that, I got to just keep doing what I got to do on my own. 


Eric Wallor

Day 70 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 85 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Sunday, January 9, 2011 - 15 mile long run @ 6:15 mile pace (1:34:00).

Eric Wallor