Tuesday, January 28, 2014

11 Weeks to London: Last Week's Training

This was the first week of real high volume for this training cycle. Since there are still 11 weeks until London, Dave and I decided to keep the workouts a little on the lighter side with the emphasis on the Tuesday 10-mile tempo. This was done at Green Lake in Seattle which, other than the people dodging, is a pretty fast place to do a tempo. We decided to then got on the track on Friday for some quicker 500s. This spring marks the first time I have ever done two marathon build-ups in a row without some faster racing and training in between, so it's important for me to get a few shorter and faster workouts in during this block in order to keep from having a half-year of similarly paced workouts. I also feel like I'm getting fit very quickly, so we want to spread out some of the tougher, longer tempo efforts over the remaining time in order to be fresh for mid-April.

This week I will bring the volume back down to 135 and oscillate the mileage over the next few weeks before the Gasparilla Half-Marathon, and then mimic a similar block between the half and London.

My tickets are now booked for the London Marathon. I have done a lot of traveling to and from Europe over the last 7 years, so I know by now that my body takes about a week to get into a normal sleeping pattern when heading east. Because of this I'll be heading to Prague, Czech Republic 10 days before the race to recover from the jet lag in time for the race. My wife, Eva, won't be able to make the first part of the trip as it is right in the middle of her University of Portland Pilots' track season, but I'll be staying with her family until making the short flight to London 3 days before the race. It's going to be here before we know it. Thanks again for reading, and I'll continue posting my training log throughout the build-up.

Week 3 AM PM Strength/Drills Mileage
Monday 14 + drills and strides 6 40 minutes 20





Tuesday 10 mile tempo in 49:47 (4:58-4:59) 6
22





Wednesday 14 7 40 minutes 21










Thursday 14 7
21





Friday 7 10 x 500 w/100 meter jog recovery (79-81)
21.5





Saturday 15 6.5 40 minutes 21.5





Sunday Long Run, push miles 20-22 in 4:57, 4:57, 4:50 off
23





TOTAL


150

4 comments:

  1. Hi Ryan!

    Found your blog after listening to an interview with you on the Competitors podcast.

    Thanks for sharing your training. Really interesting to see how a professional trains and plan for an upcoming marathon.

    Good luck with the training!

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  2. Thanks for sharing your thoughts and your training.
    Good luck in London!

    /Stefan, Sweden

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  3. Hi Ryan! I commented on one of your previous post! I am a marathon runner and blogger from Prague, Czech Republic. Would you be up for a meat up and perhaps interview for my blog? Thank you! (My email is barborkas(at)me.com) Barbora

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  4. Great insight there Ryan. Stoked to see you grinding it out in London! Keep it coming!

    ReplyDelete