Thursday, October 27, 2016

Less than 2 weeks to the TCS New York City Marathon: Last week's training

I'm happy to report that the concerning tightness in my back from the previous week has disappeared even after the long, hard tempo a week and a half ago. I was back to running six days this last week, and the body feels great. Sometimes forced rest can be beneficial, especially squeezed between high volume and high intensity workouts. I certainly don't want to jinx myself, but I am looking forward to starting the New York Marathon healthy, rested, and fit!

Playing it safe, we went to a Fartlek for the mid-week workout and decided to save my last threshold effort workout for this week. I have also backed off the lifting once feeling the back tightness two weeks ago, but it was about time for that anyway. I wanted one last week of decent volume before starting a brief, two week taper. The previous week had so much time in the pool that I do not feel that I am risking fresh legs by popping back up to 100 in 6 days. I still plan 1-2 days off and my final pool session during the coming 10 days, so my legs won't have any excuse not to show up as ready as my mind on November 6th.

With nearly all important training in the bank, this next week will be more about healthy distractions, reflection, and dialing in a race plan which I will share more about next week. Thanks again for reading, and feel free to check out last week's training below.

Weeks to go: 3 AM PM Strength Mileage
Monday 90 minutes aqua jogging off 1 hour 0
Tuesday 12 5 + drills and strides 17
Wednesday Fartlek: 3 x (5, 4, 3) w/half recovery jog off 40 minutes 15
Thursday 12 5 17
Friday 10 5 + drills and strides 40 minutes 15
Saturday 12 6 18
Sunday 18 miles, push 4 @ 4:59 from 13-17 off 18

Thursday, October 20, 2016

Less than 3 weeks to the TCS New York City Marathon: Last week's training

With the NYC Marathon nearing, it's time to put the finishing touches on a successful marathon training block. After last week's long run with tempo repeats, I started to feel tightness in my lower back that was concerning (felt like sacrum), and with NYC so close, I was not about to take any chances. I took 4 days in the pool and skipped the scheduled Fartlek for the week. I am likely overreacting as I did before with the quad tightness, but at this point I cannot be too careful. All the major workouts are in, and the easy mileage now is more for confidence and maintaining a routine than actually increasing fitness. With the help of the extra rest, I had a great 16 mile tempo this past Sunday, and the back feels great! I can't second guess whather the down time was necessary at this point, and I'm excited to still be on the path to a healthy and fit start on November 6th. This past year of three consecutive stress fractures has made me much more cautious but certainly not less hungry. 

The 16 mile tempo took place on the Fairmount loop in Portland, which is a very honest loop. There really isn't a flat point on this 3.5 mile course, so it is an exaggeration of what NYC will bring. On top of that, we had a nice wind/rain storm last weekend in the Pacific NW, so it was quite the battle. I made sure to keep the effort in line as this is not the time for racing, but I did fight to maintain a steady pace. I would like to think a 5:04 average on this day was worth much more, and it gave me a mental boost fighting the conditions and rain. 

I recently did an interview with Athletic Illustrated asking why I decided to run my third New York City Marathon. I like racing marathons without pacemakers. I realize, of course, that NYC is not the only marathon without pacemakers (not even the only US major), but I also love the challenges the course and weather can bring. I have said this before, but NYC is as close as I can come to tapping my cross country mindset at the 26.2 distance, and that's where my strength is. I toe the line without thinking about locking into a 4:58 pace, but only thinking about beating guys that I should have no business beating on other courses. Smart, tough running will take you a long ways in New York. This year will be no exception. 

Thanks again for reading, and feel free to check out last week's training below. Also, follow me on Twitter and stay tuned for an opportunity to win a pair of Brooks shoes and cool new piece of tech called Tune

Weeks to go: 4 AM PM Strength Mileage
Monday 90 minutes aqua jogging off 1 hour 0
Tuesday 1 hour aqua jogging 1 hour aqua jogging 0
Wednesday 90 minutes aqua jogging 40 minutes elliptical 40 minutes 0
Thursday 90 minutes aqua jogging  off 0
Friday 1 hour easy 1 hour aqua jogging 40 minutes 9.5
Saturday 12.5 6 18.5
Sunday 16 mile temp @ 5:04, hilly, rainy, windy off 20

Thursday, October 13, 2016

Less than 4 weeks to the TCS New York City Marathon: Last week's training

We're now inside 4 week mark to the New York City Marathon, and these final weeks can be the most challenging part. I am still in the heart of marathon training, but it is also time to start thinking about tapering volume within the next week or two. I feel like I'm rounding into marathon shape, so the thought of pumping the brakes is a bit disheartening, but necessary. I knew this marathon training block was going to take extreme patience by keeping my miles far below my normal training load, and now I am beyond the time frame in which I could justify doing something overly aggressive (aka stupid). All signs point toward a healthy start on November 6th and breaking the injury cycle!

As for last week's training, I felt pretty exhausted for Wednesday's threshold work, but that is likely due to the quality long run I had the previous Sunday. Small lulls like this are normal, and I felt much better for the long workout at the end of the week. This tempo, run, tempo workout is pretty brutal. I am learning each time how to better attack particular segments, and I would argue that this was my best yet. Even though I felt a little rusty for the first set of 2km repeats, I forced myself to push the 10 mile run to at least a moderate effort in order to head into the second set of tempo repeats quite fatigued. My pace wasn't particularly fast for the 10 mile run (about 5:50 average), but it was on some seriously hilly terrain following Beach Dr. in Victoria, BC. I finished each of the last 4 tempo repeats not certain if I could do another holding that pace, so I think the effort was spot on. This is one of the best workouts I have found to simulate the mental strain that will occur in the latter stages of NYC in a few weeks.

I was fortunate to be able to change up the scenery for this workout in BC as my wife, Eva, was taking her third crack at the 42km distance at the Goodlife Fitness Victoria Marathon. It was her second time competing in this race and her second 2nd place finish! The course is beautiful and the organizers are fantastic. I highly recommend putting this on your marathon bucket list.

Thanks again for reading, and feel free to check out last week's training below.

Weeks to go: 4 AM PM Strength Mileage
Monday 90 minutes aqua jogging off 1 hour 0
Tuesday 12.5 5.5 + drills and strides 18
Wednesday 4 mile tempo @ 4:48, 2 x 2 miles @ 4:42 40 minutes elliptical 40 minutes 15
Thursday 12.5 5.5 18
Friday 14 + drills and strides off 14
Saturday 13 6 40 minutes 19
Sunday 4 x 2km, 10 mile run, 4 x 2km @ 4:45 pace off 24

Thursday, October 6, 2016

Less than 5 weeks to the TCS New York City Marathon: Last week's training

I had a down week in terms of volume planned for last week, and with long workouts Wednesday and Sunday, I didn't have much room for easy running in between. Both workouts went well though, so I suppose the rest paid off. Now I'm ready for a few more weeks in the 110 range over a 6 day training period. That will be as high as I get this training block in order to ensure the end of my injury cycle. I am banking on the last decade of high volume to carry me through on strength and allow myself to focus on the quality of a couple hard sessions per week. 

The Wednesday workout surprised me a bit. I have done this 4 mile, 3 mile, 2 mile, 1 mile breakdown during most marathon blocks in the past, but I believe this was the best overall average to date. To be running some of my best threshold workouts while getting in long, hilly, grueling long runs should put me in position to have my best New York race to date. A month is still plenty of time to get hurt, however, so I have to keep plugging away without overdoing it. My two most challenging long runs of the training block are coming up over the next two weeks. If they go well, I will have all the confidence I need for November 6th. 

Thanks again for reading, and feel free to check out last week's training below. 

Weeks to go: 5 AM PM Strength Mileage
Monday 80 minutes aqua jogging off 1 hour 0
Tuesday 11.5 5.5 + drills and strides 17
Wednesday 4 mi, 3 mi, 2 mi 1 mi @ 18:54, 14:07, 9:20, 4:39 40 minutes elliptical 40 minutes 16
Thursday 10 off 10
Friday 12 8 x 200 meter hills 18
Saturday 8 1 hour aqua jogging 40 minutes 8
Sunday 23 miles, hilly Fairmount loop, 18-22 @ 4:57, 5:32 overall average off 23