Note, I may tweak this epistle a little.  Check back occasionally; I'll mark any changes.

Some folks have asked me how I plan to peak for my Twin Cities Marathon so that they may consider doing something similar for the  Steamtown Marathon.  Both marathons are similar as they have an uphill finish.  

This is a brutal schedule and should only be attempted by those already in great condition [See "Great Condition Test" below]; who are very experienced marathoners; who are willing to risk an injury for the sake of a PR, Boston qualifying time, or placing in their age-group, etc.; and who are prepared to back off at the slightest sign of soreness or injury.

It also can result in a condition "Over Training Syndrome", which will adversely performance on race day.  Guard against it by monitoring your fatigue state prior to EVERY run.  Any time you do not look forward to a workout or run, skip it.  If the feeling persists for more than one or two runs, then back off on the schedule until you are feeling frisky again.  

The schedule varies in intensity, distance and rest to minimize injury and Over Training Syndrome. [Monotonous training is a key factor in triggering OTS]. The details are not sacred; the principles are.  I expect most folks will use this schedule as a guide and modify it to suit their particular needs.

Please note that I have not detailed "intervals", just do your favorites; but, keep in mind the latest research has proven that very high intensity intervals produce the best results.  See "Intervals and 60/30 Drills" below.

• Race the Kentlands 5K Sat 1Sept. Sun easy 10miles with the Club
• Week of 3 Sept: Mon rest; Tue 3.5 miles hills; Wed morn intervals, afternoon hills; Thu 3.5mi hills; Fri morn intervals, afternoon hills; Sat Club run 5mi easy, Sun 10 with Club, last 2miles hard and fast.
• Week of 10th [This is a 70 mile week.]: Mon 5mi very easy jog; Tue morn 10mi, afternoon  5mi; Wed 5mi easy; Thu morn 10mi,  afternoon 5mi; Fri 5mi easy; Sat walk with Club; Sun, the Airport Run [see note below] 25mi
• Start your Race Pace Fixing; see below for an explanation, Marathon Race Pace [MRP]
• Week of 17: Mon walk/rest; Tues short jog/rest; Wed light/slow hills; Thu morn 5mi at MRP, afternoon  a few 30/30 or 60/60 drills; Fri morn intervals or 30/30s, afternoon hills; Sat 5mi easy run with the Club; Sun 15mi very slow with last 5mi at MRP
• Week of 24: Mon rest; Tue 3.5 miles hills; Wed morn intervals, afternoon hills; Thu 3.5mi hills; Fri morn intervals, afternoon hills; Sat Club run easy, Sun 10 with Club last 3 miles at MRP.
• Week of 1 Oct: Mostly rest. There is nothing you can do this week that will improve your performance.  Mon rest; Tues, Wed, Thu and Fri  do some short MRP runs and some 60/30 drills, not many.  Rest Sat
• Race day: You are as ready as you're going to be.  Run well controlled negative splits.  See  Pacing Calculator  ,

Great Condition Test If any of the questions are not positive, consider sticking with the RR program or materially reducing this schedule's difficulty level. If you dutifully ran the RR weekly progressive mileage program, it is irrelevant.

• Raced several races in the last 5 or 6 months
• Haven't had a running related injury in the last 2 weeks
• Have run at least two 20+ mile runs in the last 3 months
• Feel you can run a 10K race close to your best in the last two years
• Have been seriously doing your intervals and hill workouts recently

Airport Run It's too short, about 22 miles, for properly training your "central governor" and it would be good to finish uphill like the marathons. So, at the W&OD and Sunrise Valley Drive intersection instead of continuing on the W&OD, turn left and go up Sunrise Valley to Reston Pkwy.  Turn right on Reston Pkwy to Sunset Hills for one block, then left a bit and pick up the W&OD.  Then finish back at the parking lot. This adds slightly less than 3 miles to the regular run.  

IMPORTANT:  Run at least 1 to 1 1/2 minutes SLOWER than your intended marathon race pace from the airport to Sunrise Valley Drive.  

At the W&OD and Sunrise Valley Drive intersection, turn left and run up Sunrise at your intended marathon race pace.  We've placed painted marks every half mile for pacing. Jog along the Reston Pkwy and around to the W&OD. Then on the W&OD put the hammer down and run the last mile back to the parking lot as if you are finishing your marathon with a PR.  

If you can't run up Sunrise at your intended race pace [MRP], then your intended pace is wrong and you'll never run your marathon at that pace considering you ran 1 minute slower for the first 21 miles.   

Intervals and 60/30 Drills The latest research shows that very high intensity intervals produce the best results.  The researchers are finding great results with 30/30 drills. That's repeats of 30sec at near max speed followed by 30sec of walking or just standing;  60/60s are good also.  Recently, I've been doing 60/30.  Aim for 12 to 16 repeats.  Don't be surprised if you have trouble doing 12 repeats your first few times.  This drill is a lot tougher than it sounds.  

Marathon Race Pace A couple of folks asked what's the best way to determine their optimal MRP.  Use the  WAVA% Calculator  

Race Pace Fixing Do a fair bit of running at exactly your intended marathon race pace [MRP] to "fix" it in your central governor. The goal is to teach your brain that this is your natural pace and is very comfortable.  Keep the distances relatively short; don't fatigue.