Here is the training plan I'll be using:
It is the Hal Higdon Intermediate 2 plan, which I settled on after some internet research. The Higdon plans seem to be very popular out there, and feature different plans for different levels of runners. Everything I've been doing from January till now has been by way of losing weight and banking mileage to prepare for the three month marathon training. I've been running 30+ miles per week since the start of the summer and between 10 and 13 miles on my Sunday runs since July, so I think I'm in a good place. Also, for the last 3 months, I've been mimicking the form of the training (long Sunday run, cross training on Monday, short runs Tuesday and Thursday, longer run Wednesday and "pacy" run on Saturday.)
A few things I've modified a bit. On the Tuesday and Thursday short runs, I'm doing them Marine Corps style with stations. A 3/4 mile lap around the park followed by (in my back yard) a set of pushups, crunches and dumbbell bent over rows. Do that 3 times, and finish it off with a run around the neighborhood to get me to somewhere in the 3 to 4 mile range. During the soccer refereeing season (September and October) I'm refereeing on Saturdays, which I'm counting as a Saturday pace run (and, believe me, refereeing 3 U14 soccer games back to back - if you run hard like I do - is like running a good 10k race). That all ends in November when the really big mileage kicks in.
The Disney Marathon is January 11, and if you back that out, you find out that I am in week 4 right now. I'm jumping into it there, this being the first week that I am trying to follow it as strictly as I can.
The cross-training I do is weight lifting with relatively light weights (all upper body work) and a lot of reps, plus core work. I do that both Monday and Friday, although I sometimes miss Friday. So if you count the station training on Tuesday and Thursday, I'm doing upper body work of some sort Monday, Tuesday, Thursday and Friday.
Another thing I'm changing is I'm not running a Half Marathon in week 9 (the Sunday of November 9). Instead, I'm running the Air Force Association Fun Run in Bedford, MA (a 10K) on Saturday the 8th. I'll probably run an easy 10 miler or the like on Sunday. Other than that, I'm going to attempt to abide by the schedule as strictly as I can.
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