This week kicks off the first set of three big weeks. When I decided to back off the mileage early last month, I maintained the intensity of my workouts, which I hope will make this transition easier. I've put in several solid weeks in the 50 to 55 mile range, which feels very manageable for me at this point. I will continue to increase gradually, working my way up to 60 miles (or 62 for an even 100K).
I'll have two key workouts most weeks, plus several long runs to include race-pace miles. We're also back to "Twosday Tuesday", starting yesterday...
When I first saw what Coach Hubs had planned for me, I thought there must be a mistake; not just two runs but two workouts in one day? Then I was gently reminded that practicing marathon race pace on tired legs is key. I nervously anticipated the runs, but the gorgeous mid-day sun and lingering evening daylight put some extra pep in my step and I completed both with ease.
lunch: 10K w/ 6K (4.4mi) tempo
tempo goal: 4:45/KM or better
tempo result: 4:40/KM (7:30/mi)
eve: 13K w/ 10K (6.2mi) MRP
MRP goal: 5:13/KM or better
MRP result: 5:06/KM (8:12/mi)
14+ miles for the day with two quality workouts - and we're just getting started!
If there's one thing I have been learning throughout this training cycle, it's that I can continue running on very tired legs - and I can even continue to hit my target paces on very tired legs. I'm starting to get a good feel for what I can handle when I get tired, and I'm hoping this will pay off in the later marathon miles.
We still have lots of work to do and I'll be taking it one run, one day, one week at a time over the next little while. To ensure that I make it through these big weeks, there are a few things I'm focusing on more than ever:
- getting adequate sleep
- fueling properly
- taking recovery seriously
- getting my vitamins in the hopes of staying healthy
- looking after my muscles with frequent physio visits (every 1-2 weeks)
- being smart, and remembering not to let my enthusiasm cloud my judgment