So what I am doing differently this time?
1. More miles. Since 2009 when I ran my first marathon peaking at 30 miles (don't laugh, I ran a 3:44 Boston then!), I increased my running frequency and mileage with each training cycle. This worked well for me, and I believe a slow progression over the years is the way to go in terms of improving year to year and staying healthy. With A LOT of luck, I managed to stay injury free and PR most of my races. During my last training cycle I had one peak week @ 80 miles. This time I will see if I can go to 90 miles during 3 of my training weeks. In order to do this, and because I want to have one non running day/week, I will need to do doubles. I am a bit excited about doubles. Aside from a 20 miler gone bad, where I stopped at 15 and ran 5 later, I have never run twice a day before. I don't know how my body will handle that, and I am wiling to give the second run up if I need to. The second run will always be recovery (aka slug pace) and will follow a key workout. I will try doing a recovery run after my long run, if I can pull this off with my family's schedule (actually, training for a marathon even when running 90 miles/week will be overall less time consuming than HIM training; Chris is doing the happy dance in the background, LOL).
2. More races. Last winter I had a ball racing Fresh Pond almost every weekend. I am excited to go back. Also, I am considering 2 HMs, Hampton and Quincy, Derry 16 miler which I will not race all out (since it is in January and a tough course), Eastern States 20 miler (though I might skip it since it is flat), and maybe the Ras Ha Nhereim 5K in March (even though I will not be in 5K shape). Boston will be my A race, so I don't expect the PRs I had last year, but they might actually happen. I am also prepared to "not race" a lot of these races, if I feel too tired or burned out:)
3. Hills and plyos and pilates. Obviously I need to do hills for Boston. I do not dislike hills, and I have plenty around (I live in Arlington HEIGHTS, people). I think my problem with incorporating hills in my training has a lot to do with the fact that I slow down on hills (of course) and my average pace ends up slower. Of course. This time around, though, I will not allow myself to avoid hills due to such a silly reason. I don't plan on doing any strength training rather than pilates and ploys and hills, which are not strength per se, but I believe they will make me stronger and more efficient. Maybe I'll lift a dumbbell or to, to get my arms stronger, but maybe not.
So all this schedule making and planning made me appreciate how nice it may be to have a coach. And how hard coaches work. I do think that it is easier to create a plan for someone else than for yourself - at least it would be for me. Anyhow, all coaches out there, hats off to you all!
In other news the back pain I acquired last week is almost gone. I am still not 100% recovered after Baystate. My R leg/hamstring is still stiff and has decreased range of motion compared to the L. Hopefully a few more weeks of easy, mostly trail running, hot baths and streching/rolling will make them feel better. If not, I plan on being patient.
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Just a little disclaimer here. This is the training that I think will work for ME. It may not work for YOU. It may injure YOU. Hire a coach, be patient, read and think about what is going to work for YOU based on where you are now, your running background and injury history.
14 comments:
Hey girl! Amazing how much more interesting this running stuff is to read about when I'm in the same MODE. ;) Loved reading this and excited to be training at the same time as you. :) My highest mileage ever has been 60-65 miles a week so I think that if trying to peak at 80 for me is too much (which is likely) then 70 will be a good peak for me. This will require 2 a days like I did in college...I think it will be doable IF I get a treadmill AND keep it slug pace as you say. :) But man, TM makes me want to poke my eyes out sometimes. Did 10 base miles (8:35ish) at the gym today and it was sooooo boring. I might have to drag my lazy ass out of bed early too...I hate early mornings. I wake up at 6:15/6:30 now and it takes a good half hour for both eyes to open. :)
Pilates....Ahhh, I wish I still had my old pilates tape...I did pilates religiously with both of my first two marathons before kids. Such good stretching and core work and way more interesting than Yoga for my ADD brain. :)
Sounds like you have some fun races set up...I love when you are doing the fresh pond races...it made blog reading fun since you usually had some sort of a race update up frequently. It was so motivating.
I wish I had a coach again. I can't believe I'm saying that because I wouldn't have said that a year ago. I have way less anxiety about racing and training though and it is way more fun. Waylon is writing my plan from a modified Jack Daniels plan so that is the closest thing I will have to a coach. But he's pretty wise and a REALLY fast learner so I'm in good hands.
Okay, this is turning out to be a novel! You sound so happy and excited. I hope you feel 100% soon AM! I should just copy and paste this in an e-mail but you're overdue for a long comment from me.
Sounds like a plan!
I used to do doubles 1-3x/week when in high school. I used to run 3 easy k in the morning (and that was long and I felt badass) and then I did quality speed workout in the afternoon. I think that it really helped me because I increased my mileage (well, my mileage was still around 16-20miles/week but that was considered a lot:)).
I love having a coach. So much that I have two of them:) Mostly because I do not have enough experience with long distances, thus have no idea what I am doing and I am too impatient to wait until I figure it out.
I love the planning phase of training. Sometimes it's tough to get it figured out, but for me, having a plan ahead of me is a great feeling. I, like you, seem to ramp up the training each time, and I love the challenge. (I do question myself sometimes about going up, up, up,(in mileage) but so far, I'm getting benefits from doing it, and I seem to handle the mileage well.
I think you will like the 2-a-days, from time to time. It's nice to have some easy, no pressure, loosen the legs up, running.
I look forward to following your training to Boston.
I'm so glad you posted that disclaimer at the end because I was so ready to use this for myself :)
I think hills are major strength training (and some would even consider it part of speedwork)! Just not in the traditional weights way. I hope your body responds well to the increased mileage.
And I totally agree about it being much harder to coach yourself. Your overly critical and always wondering if you doing the right thing. There is something very freeing in having somebody tell you what to do and trusting it. Your a great self-coach though. Proved by the outcomes of your races.
Enjoy your recovery before the work begins!
I am sure whatever your plan is you will do well.
Just came back from an 11 miler...we are running the seacoast half in 2 weeks.
I started running doubles this year and freakin' LOVE THEM. I found out that for sure I run better in the afternoons so I would run easy the mornings of a tempo or more quality run... so like 40-50' in the morning and then the quality run in the afternoon. At the end of the second run you're like "I ran 14 miles today? Doesn't feel like it AT ALL." You'll handle doubles really well I'm sure.
OK-sneaking in my phone comment;) Forgive the typos.
First a 3:44 in Boston off of a 30 mile peak is pretty impressive!! I totally agree with the progression from training cycle to training cycle. A gradual increase in training volume really the safest way to stay healthy. I think your body is very prepared to handle the increase in mileage at this point!! Excited to see how the doubles work for you!! I haven't done them consistently in awhile but I liked them and I'm excited to bring them back in too!
Super excited to see you racing again this winter. I clearly remember where I was when I read at least 3 of your PR race reports last winter! In fact, I remember getting back to the hotel after your Hampton HM (hockey trip) and skipping the team lunch to go out for an inspired run!! You have a great head on your shoulders-a great outlook on these races and what they can do for your training while keeping Boston as your A goal and adapting accordingly!
Great plan with the Pilates, Hills etc. I will drop most, if not all lower body strength when I get into marathon training and just concentrate on my core.
Take care of that hammy!!
All of this bears comment really - what a great season to come off of, and lovely to hear the excitement in your post at your season coming up! My coach had me running some doubles last year and I really liked easy runs after a hard am workout - it worked for me. Got the mileage up and actually allowed for some good recovery on the day.
As for coaches having it easier - I'm 8 weeks away from qualification as a coach and feeling real fear about what I know (and don't know - more pertinently). As a runner though - I loved having a coach and am considering having one again for Boston. I think you can learn SO much.
You did so well at the Hampton Half last year. I always think about the 20 miler but have not done it. It never falls well as far as other training for me.
You will be awesome. You are certainly putting a lot of thought into it.
Nice 50 mile peak increase from first marathon to most recent. :)
I am getting excited to think about training too- give me a year to recover from the last one and I will have some fire in me.
You're SO right about how helpful coaching can be- and how much work is in it. A good coach is a valuable tool indeed! About excel- do you like that program a lot??
Core stuff- I like the Pilates idea...and love weights, myself. This plan of yours will build a strong and fast AM!
Can't wait to see what else you have in store with your plan :)
OK ...I am back because
A) nice to see you excited about doing some doubles at a 90 MPW peak. Ha.
B) Am I reading this right that you are thinking of doing your doubles as recovery on long run days?? I have thought about this before, but never have attempted it. I feel safer stacking things up before the LR than after---But slug pace the same day V the next day might speed things up for the next good run.
ugh, running hills = torture, but i feel like it's totally necessary - even if the race course is flat!
love your disclaimer, made me chuckle :)
I love #3- hills plyos and pilates- those are 3 of my favorite activities aside from regular running
Just came back to re-read your disclaimer :) ha :)) !
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