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

Day 69 – 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

Saturday, January 8, 2011 -

AM -
Workout - Continuous tempo run like this - 
2 miles @ 6:20 mile pace (12:40)
Next mile @ 5:30
Next mile @ 5:20
Next 2 miles @ 5:15 (10:30)
Last 2 miles @ 6:20 (12:40).

This was run in a controlled environment on the treadmill.  The first faster mile at 5:30 actually felt the toughest.  Once I got through the first mile the last 3 miles felt good and fairly relaxed.  My effort level for this workout was about 75-80% of my max at this point in time.

PM - 4 miles @ 6:30 mile pace (26:00).  I did this run about 4 hours after this mornings workout.  Felt good, nice rhythm I got into and stretched well after the run. 

I've got 15 mile long run @ 6:15 mile pace tomorrow.  I will have a video on how it went.

Eric Wallor

Marathon Man: Day 67 & 68 – 2012 United States Olympic Marathon ...

Marathon Man: Day 67 & 68 – 2012 United States Olympic Marathon ...: "United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or underMy goal – 2:18:59 or underCurrent PR – 2:30:03Current Week’s Mil..."

Day 67 & 68 – 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 6, 2011 -

AM - 6 miles @ 6:10 mile pace (37:00).  I ran this inside on the treadmill and ran 6:08.5 pace (36:51).  Definitely, had to stay mental focused for this run as it took a little extra physical effort than normal.

PM - 2 mile warm up @ 6:24 mile pace (12:48).

Workout = 11 x 400m @ 69 seconds (4:36 mile pace) with a 1:02 jogging rest.

400 # 1 - 68.1
400 # 2 - 68.3
400 # 3 - 68.6
400 # 4 - 69.1
400 # 5 - 69.1
400 # 6 - 69.3
400 # 7 - 68.4
400 # 8 - 69.4
400 # 9 - 69.1
400 # 10 - 68.3
400 # 11 - 65.7

2 mile cool down @ 6:33 mile pace (13:06).

This workout felt great.  I definitely felt good the first 3 intervals and then had to strap it down and stay focused as the lactic acid built in my legs.  I was able to stay strong though and have a good workout.  In a way, at least mentally, made up for Tuesday's 800m workout.


Friday, January 7, 2011 -

AM - 4 miles @ 6:30 mile pace (26:00).  I did this on the treadmill and started at 6:40 for the first mile and then gradually got down to about 6:27.  My average for the run was 6:33 (26:12).

PM - 4 miles @ 6:30 mile pace (26:00).   I ran this on the treadmill and ran 6:34 pace for the run (26:16).  Got in a light session of full-body weights as I have 4 mile tempo run in the morning.

Talk to you then.


Eric Wallor

Day 66 – 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 5, 2011 -

AM - 4 miles @ 6:30 mile pace (26:00) and weights.  I ran this run inside on the treadmill and ran 6:27 mile pace (25:48).  Felt a little sluggish for the first mile and then settled in a good rhythm.  Did a session of full body weights in after the run.  I did only do 2 of the usual 3 sets of leg weight exercises because I did not want to be sore for tomorrow fast 400m workout.

PM - 5 miles @ 6:25 mile pace (32:00) and drills.  I ran this outside and was a little tired from the weights I did this morning so I ran this run @ 6:35 mile pace (32:55).  This was off my goal time, but I needed to recover and the slower pace helped a lot.  Got my set of drills in also.  I will soon do a video to demonstrate the different drill exercises I do.

Talk to you tomorrow.



Eric Wallor

Day 64 & 65 – 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 3, 2011 -

AM - 7 miles @ 6:25 mile pace (45:00).  I ran this run in 45:47 which is 6:32 mile pace.   I was feeling tired from the 15 mile long run yesterday.  It was also pretty warm, about 36 degrees, and I was overdressed which probably made me a little extra tired.

PM - 4 miles @ 6:15 mile pace (25:00).  I again ran this outside, it was a little cooler out than this morning, but I was still overdressed and ended up running the run in 25:06, 6:16.5 mile pace.  It felt better to run a little faster and open up my legs.  Got a real good stretch in and called it a night.  11 miles total for the day.


Tuesday, January 4, 2011 -

AM - 7 miles @ 6:10 mile pace (43:00).  I ran this on the treadmill as it was cold outside and I wanted to make sure I could run the desired pace without having to worry about pulling something from the cold.  I ran 42:54 (6:09 mile pace).  I felt real tired the first mile and even through the first 3-4 miles, but I started to get into a groove and felt fine.  I have a 7 x 800m workout on the indoor track for the first time in 2 weeks.  Should be interesting to see how my body reacts to the turns.

PM - 7 x 800m workout @ 2:26 (4:52 mile pace) w/ 400m jog starting every 4:20

2 mile warm up @ 13:00
2 mile cool down @ 13:00

My actual 800m splits:

1. 2:26.1
2. 2:26.6
3. 2:28.1
4. 2:28.6
5. 2:29.1
6. 2:26.2
7. 2:25.1

My legs were fatigued for this workout. It was just hard to get the legs going any faster than they did.  Sure, it would have helped if I had someone to do this workout with to help lead and take a little bit of the mental focus off of my shoulders.  But, since that is not the reality, having to run these kind of workouts by myself should continue to build my focus and mental toughness.  

Eric Wallor

Day 62 & 63 – 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 – 80 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

Saturday, January 1, 2011 -  6 miles @ 6:30 pace (39:00).  I was tired for this run, I definitely felt the hard hill workout from yesterday.  I ended up running @ 6:40 pace.  It was also pretty cold compared to yesterday when it was almost 60 degrees, it was about 25 degrees when I ran in the afternoon.

Sunday, January 2, 2011 - 15 mile long run @ 6:15 mile pace (1:34:00).  I did an out and back heading north on the LSD Path.  The wind was partially in my face to start, but I was steal feeling a little fatigued from the hill workout on Friday.  I started to get into a good rhythm at about mile 4.  I ended up running 1:35:00 for the run which is 6:19 per mile pace.  I was still in the right training zone of where I needed to be and the last 4.5-5 miles I was really rolling at sub 6:10 mile pace.  It was nice to sunny day so a lot of people were out running and I even saw my good friend Matt Flaherty and ran with him for about a mile.

Talk to you tomorrow.


Eric Wallor

Day 60 & 61 – 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 – 80 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, December 30, 2010 -

AM - 6 miles @ 6:30 mile pace (39:00).  Warmer day in Chicago, about 40 degrees, so I had to run outside.  I was a little over-dressed and I headed south on the LSD Path so the wind was right in my face for 3 miles and while I put a good recovery effort in my pace was only about 6:49 when I turned around.  Still feeling a little tired from the workout on Tuesday and lifting legs yesterday, but I managed to run faster for the final 3 miles and finish the 6 miles in 39:30 (6:35 mile pace).


PM - 6 miles @ 6:10 miles pace (37:00) and drills. 


Friday, December 31, 2010 -

AM - 9 mile hill Fartlek workout on treadmill @ 6:05 (55 minutes) run like this:

2 mile warm up @ 6:15 including 4 x 100m striders (12:30)

5 miles alternating every 400m & 73 seconds (4:52 mile pace) with 400m recovery on flat in 1:40 (sub 7:00 mile pace) (29:50)

2 mile cool down @ 6:20 (12:40)

10 total hills = 3 @ 3.0 incline, 4 @ 3.5 incline and last 3 @ 4.0 incline

See video to see how the workout went.

PM - 4 miles @ 6:30 mile pace.  Ran this 3 hours after the workout, but I was feeling the runner high of completing the hill workout and I ran this right on pace.

Eric Wallor