|On the track in Sedona - February 2012|
Here's a quick rundown of my training since Philadelphia. For the first 7 weeks, I primarily ran easy, built my mileage up, and threw in some occasional faster efforts starting around the holidays - just to give my legs a chance to "go" once in a while. Around that point (early January) I realized two things: 1) My body was fully recovered from the fall marathon season and ready to get back after it, and 2) In terms of skiing, this winter was going to be a bust! So I ended up deciding to run Boston.
For the next 3 weeks I lived in the 140 mile/week world (where I have gotten very comfortable), started mixing in some lighter workouts, then raced a 5K which told me I was on the right track. The last 3 weeks have been another 140+/wk cycle, topping out at 150 miles, and my workouts have gone really well. The majority of my hard days have consisted of tempo runs in the 5:10-5:20 pace range, long runs up to 25 miles and almost always with a fast finish, and then some shorter reps on the track (or roads) to keep the turnover. I've also started incorporating days where I do a tempo run in the morning, then shorter track reps at 3K/5K pace in the afternoons. With my ability to recover quickly between runs, this has allowed me to get in an extra track session each week without sacrificing a recovery day. The "winter" weather in Utah has been quite mild to this point, and it hasn't been hard to do quality workouts on the roads and even on the track.
Now I'll drop the volume a bit and start working in even more marathon-paced (and faster) miles. I'll race 3 times in the next 6 weeks: The SLC Track Club 15K on Feb 25th, the Southwest Spine and Sports Mountain to Fountain 15K in Arizona on March 11th (this will be a major test as I'll be racing against a bunch of elites who train in Flagstaff), and then a 5000m on the track against the college kids on March 30th (Utah Valley University Invitational).
In between these races I'll be doing a handful of marathon-simulation workouts, on routes that simulate the Boston course as much as possible.
Since I'm not shooting for the specific OTQ standard this time around, I have more of a goal "range" than time in mind. First and foremost, I want to break my PR of 2:21:46. But unless weather conditions are abysmal I think I can go a lot faster, as I'm already in much better shape than that. Sub 2:20 would be great, sub 2:19 would be even better. I think after the 15K in Arizona in 3 weeks, I'll have a much better idea of what I should be aiming towards. For now, I'll just keep cranking out the miles, tempos, and all that fun stuff - and keep the faith that I can put it all together on April 16th.
|13 weeks of training since the Philadelphia Marathon on 11/20/2011|