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