This week was 62 miles of running, 28 "miles" of pool-running and 3000 yards of swimming -- training log is here. (edited to correct the long run - I accidentally left in the long run from two weeks ago...)
I generally think of the 14 week cycle as a few weeks ramping up, then 6 "serious" weeks, followed by taper. This is week 1 of the serious 6.
It went fairly well. If you measure workouts by how I felt and how fast I ran, then I had three good workouts this week. Which is both good and paranoia inducing.
I've done enough marathon training to know that there's a very easy trap to fall into - where you run your workouts just a hair too fast, and get just a bit overconfident. You accumulate just a bit too much fatigue, and race day fails to live up to the expectations set during your cycle. And the worst part is - you can't know for sure if this is happening until race day.
The only protection is to be cautious, perpetually mindful of how hard you are working during the cycle. Asking "do I need to be working this hard? Can I work a little less and get the same benefit?"
That mindset is completely opposite from the ethos bandied around running sites that whomever works the hardest or cranks out the most mileage runs the fastest on race day. But it's the best way for the type A personality to marathon train. Marathoning is about being very patient and cautious for both the cycle and the first 20 miles of the race.
I don't feel like I pushed stuff too hard this week. But I need to be very careful to ensure that I don't get too enthusiastic (especially given how positive I felt after my workouts this week), and continue to train with what will feel at times like excessive restraint.
Dailies
Monday: In the morning, foam rolling, yoga and 8 "miles" pool-running. 2 "miles" pool-running in the evening.
Tuesday: 12 miles, including a track ladder workout of 400, 800, 1200, 1600, 1200, 800, 400 in 90, 3:01, 4:29, 5:57, 4:25, 2:49, 83. Also did injury prevention work at the gym and 1250 yards of recovery swimming. Foam-rolling at night.
Wednesday: In the morning, 8 miles very easy to yoga (9:07), yoga, and then 4 miles very easy (8:50) plus drills and four strides. A massage at lunchtime; 4 "miles" pool-running at night..
Thursday: In the morning, upper body weights and core and 9 "miles" pool-running. Another 1.5 "miles" of pool-running (lightning shut down pool) and foam rolling at night.
Friday: 11 miles, including a long intervals workout of 3200, 1600 in 12:24 (6:18/6:06) and 5:56. Followed with injury prevention work and 1250 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles easy (9:05) followed by drills and four strides, and upper body weights and core. Foam rolling and 3.5 "miles" pool-running in afternoon.
Sunday: 17 miles 17 miles, including segments of 4, 3, 2, and 1 miles at MP with one mile easy recovery between each. Splits were:
4 miles - 27:30 (6:52/6:54/6:53/6:51 - average pace 6:53)
3 miles - 20:36 (6:55/6:54/6:47 - average pace 6:52)
2 miles - 13:43 (6:53/6:50 - average pace 6:52)
1 mile - 6:37 (allowed to go faster on the last mile if we wanted).. Followed with injury prevention work and 500 yards recovery swimming. Foam rolling in afternoon.
Nice post. I've seen "6:52" pop up a few times now in your marathon build up. Are you targeting 3 hours, or is this a huge coincidence? If not, when will you decide on your goal pace?
ReplyDelete- Scott (Grasshopper)
It's kinda half a fluke. If that makes sense. My target range for MP is 6:45-7:00, which means that I target 6:50-6:55 with some allowance for weather. I'm training at that pace because it's the equivalent to my shorter race times from this spring.
ReplyDeleteAs for goals, this fall's marathon is not specifically a sub-3 attempt. I'm not ruling out running that time, but I'm not specifically targeting it, as I think it's right on the cusp of my ability. I have the speed to run it, I think but it would require everything to go perfectly. And marathons never go perfectly.
Rather, I'm thinking 3:05 is a reasonable goal - having a solid shot at sub-3 is probably another training cycle or two away.
Talk of goal times is a bit academic anyway. I always race off of feel and ignore splits, so I never know what I'm running until I approach the finish line. (I run my best that way). So having a goal of sub-3:05 won't limit me from running sub-3 if I have it in me on race day.
I'll also be happy with a sub-3:08:52 (a PR), a sub-3:07 (gets me my team's masters record), or a sub 3:03 (gets me a "moose-mug" - awarded to any man who can break 2:00+age or woman who can break 2:20+age)