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