Matt Fitzgerald

Who says you have to be a pro to run 100 miles per week? Follow me as I tackle a training plan created by HOKA Northern Arizona Elite Coach Ben Rosario in pursuit of Men's 45-49 Age Group glory at the Humana Rock 'n' Roll New Orleans Marathon on March 4, 2018!

Matt's 80/20 Training Plans Get Coached by Matt

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Follow Matt's experience and view his training log.

Matt's Training Log

Week of 12/11/2017 - 12/17/2017

Friday, December 15, 2017
Run - Track Workout - Leg Speed
3 mile warm-up. 8 x 20 seconds fast, 1 minute easy. 4 mile cool-down. Run a nice and easy 4 mile warm-up. Then get loose with some light drills. The ''workout'' is just 8 x 20 second strides with 1 minute jog recovery. One mile race pace for each 20-second hard segment. This workout can be done on a track or roads. End with another nice and easy 3 mile run.
8 mi
Thursday, December 14, 2017
Run - Easy Run
“Go confidently in the direction of your dreams. Live the life you have imagined.” – Henry David Thoreau #mondaymotivation on a Thursday!
6 mi ~ 43:41 View Run

Run - Easy Run
4 mi
Wednesday, December 13, 2017
Run - Fartlek - 20 x 1:1 Fartlek
2 mile warm-up. Fartlek= 20 x 1 minute hard, 1 minute easy. 2 mile cool-down. This is a strength fartlek. Don't turn it into a speed workout by hammering the hard segments too fast and then jogging the easy segments. The easy segments should be at normal easy run pace. The hard segments should be in the ''Sub Tempo'' Zone according to the NAZ Elite Training PDF.

Post Workout Blog:
I never cease to be amazed by the difference a day can make in the marathon training process. I felt like a completely different runner during today's fartlek session than I did during yesterday's strides. Indeed, I may have felt a little TOO good this morning in the sense that I failed to hold myself back to the right pace. I was supposed to run the 1:00 surges at the fastest pace I am currently able to sustain for one hour, which I estimate to be 5:40/mile. Instead I averaged 5:30.
10 mi ~ 1:07:09 View Run
Tuesday, December 12, 2017
Run - Easy Run
I have this plan written with the longer run in the morning and the shorter run in the afternoon. You can switch it though. Do whatever's best for your life schedule.
6 mi ~ 44:05 View Run

Run - Easy Run + strides
Easy Run + a light set of 4-6 x 100m strides. See the HOKA NAZ Elite Training PDF for instructions on how to do strides.

Post Workout Blog:
I felt heavy and uncoordinated while running the strides. It was embarrassing to be seen doing them by a crew of Mexican laborers working on a neighbor's lawn.
4.55 mi ~ 34:11 View Run
Monday, December 11, 2017
Run - Easy Run
As you begin this schedule please read the HOKA NAZ Elite Training PDF. That document will help you understand our NAZ Elite training philosophy, the training terms we use and how to determine your pace zones.
8 mi ~ 57:15 View Run

Run - Easy Run
4 mi ~ 29:53 View Run

Week of 12/4/2017 - 12/10/2017

Sunday, December 10, 2017
Strength Training
Band Walk, Single-Leg Reverse Deadlift, Kettlebell Swing, Side Plank, Reverse Lunge, Hanging Leg Raise, Stir the Pot, Supine Row, BOSU Ball Push-Up, Standing Heel Raise, Pull-Up, Toe Walk, Cable High-Low Pull, Eccentric Heel Raise
50:00
Saturday, December 9, 2017
Run - Warm-Up
5K warm-up before 5K race in Modesto
3.19 mi ~ 25:04 View Run

Run - 5k Race
Spirit of Giving 5K in Modesto, California

Post Workout Blog:
Not quite what I wanted. What I wanted was to dip under 16:20. I thought I had it in the bag when I hit 1 mile in 5:14 with my breathing very much under control. But my legs let me down in the end. They just felt kind of lifeless, unable to make use of my full aerobic capacity. Still, I won, and I enjoyed a police escort from the point where I took the lead (around 1200 meters) to the finish.
3.13 mi ~ 16:35 View Run

Run - Cool-down
3-mile post-race cool-down
2.93 mi ~ 22:29 View Run
Friday, December 8, 2017
Run - Easy Run + Drills and Strides
4 miles easy from home plus drills and 6 x 100m strides

Post Workout Blog:
I've taken it very easy the past couple of days because I'm racing a 5K tomorrow. It's one that I won three years ago and would like to win again, though you never know who's going to show up at these things. Win or lose, I will be satisfied if I beat my time of 16:30 from 2014. If you had told me then that I would be a faster runner three years later at 46, I wouldn't have believed you!
4.55 mi ~ 34:40 View Run
Thursday, December 7, 2017
Run - Easy Run
6 miles easy from home
6.05 mi ~ 44:19 View Run

Strength Training
Band Walk, Single-Leg Reverse Deadlift, Kettlebell Swing, Side Plank, Reverse Lunge, Hanging Leg Raise, Stir the Pot, Supine Row, BOSU Ball Push-Up, Standing Heel Raise, Pull-Up, Toe Walk, Cable High-Low Pull, Eccentric Heel Raise
50:00
Wednesday, December 6, 2017
Run - Tempo Run
10 miles with 2 x 3 miles @ 5:48-5:50/mile

Post Workout Blog:
I attempted to do this workout at what might be called elite male marathon intensity. This is simply the fastest pace a runner can sustain for about 2 hours and 10 minutes. For an actual elite male marathon runner, this intensity is equal to marathon race pace, but for everyone else it's a little faster. NAZ Elite coach Ben Rosario believes it's beneficial for all runners to do some work at this intensity, which we nonelite runners miss if we do some training at our goal marathon pace and some at lactate threshold pace (the fastest pace that can be sustained for one hour) but nothing in between. I find Ben's case convincing.

According to McMillan's Running Calculator, elite male marathon intensity for me corresponds to a pace of about 5:58 per mile, or 6 seconds per mile faster than my goal marathon pace. I was a little to aggressive in this run and averaged 5:47 per mile in the first 3-mile tempo and 5:50 per mile in the second. Still a good session, though.
10.1 mi ~ 1:07:18 View Run

Run - Easy Run
4 miles easy from home
4 mi ~ 29:40 View Run
Tuesday, December 5, 2017
Run - Easy Run
4 miles easy from home
4 mi ~ 29:48 View Run

Run - Easy Run
8 miles easy from home
8 mi ~ 58:53 View Run
Monday, December 4, 2017
Run - Leg Speed
10 miles with 10 x 0:20 relaxed sprints

Post Workout Blog:
This one went well. I felt decent pop in my legs during the relaxed sprints, recovered from them quickly, and was very comfortable at 7:00/mile during the rest of the run. My chronically sore left Achilles felt no worse at the end than it had at the start.
10 mi ~ 1:09:14 View Run

Strength Training
Band Walk, Single-Leg Reverse Deadlift, Kettlebell Swing, Side Plank, Reverse Lunge, Hanging Leg Raise, Stir the Pot, Supine Row, BOSU Ball Push-Up, Standing Heel Raise, Pull-Up, Toe Walk, Cable High-Low Pull, Eccentric Heel Raise
50:00