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