New marathon training schedule for 2010!

Here's my new marathon training schedule according to Runners World SmartCoach. I've signed up to run the BMO Vancouver Marathon and I just want to finish - ideally in under 5 hours, maybe even beat 4h30 and hopefully without crying :-P

I've been very inconsistent with my fall/winter running so far from the flu (oink oink!) and now a cold. But I'm committed to doing this!!! I will DO IT!!! I will be logging my miles at Dailymile.com and I'll most likely be doing some weight training on the rest days - strong body = less injuries, less injuries = happy running me!

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	1/4 1/10	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 10 km @7:03	18 km
2	1/11 1/17	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 10 km, inc Warm; 2x1600 in 9:11 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 11 km @7:03	21 km
3	1/18 1/24	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @7:03	23 km
4	1/25 1/31	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	20 km
5	2/1 2/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 14 km @6:59	25 km
6	2/8 2/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 11 km, inc Warm; 3x1600 in 9:05 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 16 km @6:59	27 km
7	2/15 2/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:59	30 km
8	2/22 2/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 11 km @6:59	Rest / XT	Rest / XT	Easy Run Dist: 13 km @6:59	24 km
9	3/1 3/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 22 km @6:55	33 km
10	3/8 3/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 9:00 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 26 km @6:55	39 km
11	3/15 3/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 29 km @6:55	40 km
12	3/22 3/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 14 km @6:55	Rest / XT	Rest / XT	Easy Run Dist: 16 km @6:55	30 km
13	3/29 4/4	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 32 km @6:50	40 km
14	4/5 4/11	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 8:54 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:50	32 km
15	4/12 4/18	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @6:50	23 km
16	4/19 4/25	Rest / XT	Easy Run Dist: 3 km @7:03	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Easy Run Dist: 3 km @7:03	Rest / XT	Marathon Race Day 26.2 miles @6:23 Time: 4:29:34	56 km

Legend
Example	What it Means
Easy Run Dist: 3km @8:00	Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.
Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool	Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.
Rest /XT	Take a rest day, or do moderate cross-training activity.
Race Day Dist: Pace @5:00 Time: 20:00	On a race day, run your pace at a 5-minute per kilometer pace. Your time will be 25:00.