"The schedule is pretty simple. We don’t have complicated workouts. We just do the basic 3-4 types of reps, the tempo run, and the long run with relatively high mileage. There are no drills; there is no core or lifting—any of that. I do put a little of that in myself, but from my standpoint you just need to be fit from running to be good at running." - Molly HuddleA good quote that jives well with the approach I've been taking this summer. Here's a bunch of random but connected thoughts about my training for the past couple weeks.
My first Chicago Marathon training recap left off on July 27th (link). Since then, I've continued to make some nice progress:
After weeks of 115, 125, and 135 miles, I bumped it up just a bit over these past three weeks and did 135, 140, and 145 miles. I added one mile to the long run each week, and kept alternating between 200s on the track and 30 second hill reps once per week. Simple stuff. I've continued to extend the length of the track intervals while progressively ratcheting up the pace a little bit each week. Workout details: 5 x 2000m; 3 x 3000m; 2 x 4000m; 1 x 5000m.
This weekend I'll run the Top of Utah Half Marathon - my favorite race in Utah and one where I've performed consistently well in the past (2011 - 1:05:40, 2nd; 2012 - 1:06:03, 1st; 2013 - 1:05:39, 2nd). I'm not in shape to challenge my course PR - my goal is to compete for the win, and continue to build momentum.
Another way to look at the first half of the buildup towards Chicago is this handy little chart...
Not impressively fast workouts by any means, but I'm staying very patient and looking for gradual, consistent improvements.
Bloodwork done a few weeks ago shows my levels moving back in the right direction after hitting a lowpoint in June:
This loop in Park City's South Snyderville Basin has become my new favorite long run: