After STWM, I took three weeks off and then got back into the swing of things with five weeks of easy running, building mileage, and incorporating a new warm-up routine (lunge matrix and leg swings). This was the longest break I’ve had from running while healthy since since I started running regularly in 2013! The last three marathons I’ve run have been run off compressed build-ups following injury, so I’m really looking forward to (and hoping for) a long, slow build-up to a spring goal race.
It’s been hard to think of much to write about during this period because more often than not, the training is simple, repetitive, and not particularly exciting. For me, it’s been a time where I can do a bunch of running without having to think very hard about it. Get out the door, log the miles, and then back to real life.
For the last three weeks, I’ve started doing some workouts and two-hour long runs. The weather has been cold and snowy and so the road conditions have been mushy and slippery. My focus through these workouts has been on effort without putting too much stock into what the paces end up being. I’ve run some 3′ intervals faster than 2’s and I’ve run 10′ intervals faster than 8’s. In the past, I might’ve tried to hit Daniels’ prescribed paces and there’s just no way some days when footing is poor. I think this approach will allow me to get in more quality than if I were to try (and fail) to hit specific paces. I know the paces I want to see will come around soon enough.
I’m now on my fourth week at 10 hours of running (roughly 130-140 km/week, depending on road conditions and fatigue) and I’m feeling like the base miles have conditioned me well to handle the training ahead. *fingers crossed*
I did a little review of my training to see if/when I’d run four consecutive 10+ hour training weeks and I’ve only done it a handful of times.
Hopefully I’ll see a similar pay-off this spring!
Now, it’s time to start looking forward to a spring 2018 marathon! I have been searching all over North America for a flat race in March/April with cool temperatures and other people around the 2:20 mark but apparently that is a really tall order! The best options seem to be Toledo (flat and cool but the depth of the field is really hit-or-miss) and Ottawa (flat and people to race but warm). I feel like the last three marathons I’ve run have been warmer than I’d like so maybe it’s time to try something different. I do almost all my training alone — including long, marathon-paced workouts — so I don’t think I should be worried about racing solo either.
I was also playing with the idea of an IAAF label race in Europe (Rotterdam, Hannover, or Vienna) since they can check off all three boxes (course, field, and weather) but it just seems crazy to spend so much on flights and hotels to run a race. So, for the time being, I’m set on Toledo’s Glass City Marathon on April 22 as it is only a 2.5-hour drive from home. I have had this race on my radar for a couple years now but have succumbed to injury in the build-up the last two years. Here’s hoping the third time is the charm as it was for getting on STWM’s starting line last year.
My rough plan right now is for another 3 weeks of general workouts and long runs. After that, it’s twelve weeks of longer workouts with more volume but only twice per week (compared to three right now). I’m picturing this phase looking a lot like what Eric Bang, Leslie Sexton, and Blair Morgan did before their last marathons: one mid-week workout with a weekend long run alternating easy one week and long marathon-pace tempos the next.
I’m hopeful that with that base, I’ll be able to maintain a higher average weekly mileage. For the last three marathon cycles, I’ve averaged 110, 120, and 130 km per week. Maybe I’ll be able to average closer to 140 this time.
Well, that’s all I’ve figured out so far. I don’t imagine I’ll have anything exciting to report for another two months while I just focus on getting more miles in the legs. I did sign up for the Chilly Half again this year so that’ll likely be my next race. I saw Rejean Chiasson on the start list and Reid Coolsaet mentioned it as a possible tune-up. Hopefully we’ll see a few more guys sign up after the World Half Marathon team is picked (everyone’s gunning for a qualifying time down in Houston next weekend so I imagine they’re waiting to see how that shakes out before committing to spring plans).
Hopefully over the next few months we’ll hear where everyone is racing this spring.
Thanks for following along!