Moving on: the good fun speed work and short race period is coming to an end and it’s time to ramp up the miles.
So, here’s the deal: following the White Rock Dallas Marathon I took a couple weeks very easy. Then I got the flu. Kept running. Got the flu — the for real flu and was in bed for a week. Things got off to a rough start, but sometime in January, I began my training for the May 5 Vancouver Marathon (which also is my spring break and summer vacation rolled into one).
I started off, to put it simply, by training for a 5k and training for a 10k.
Until recently, I could not break 20 minutes in a 5k, early in the season I ran a 19:32 on a net downhill course. Two weeks ago I ran a 19:17 at the Form Follows Fitness 5k, which ended with a crazy uphill stretch. This, by the way, was a fun February race through downtown that ended at the aesthetically pleasing Woodall bridge park.
Last season’s 10k PR, under this same type of training was a satisfying 41:49. Last weekend at the Trinity Levee 10k, my official time was 40:45. Either the course was a bit long or I did a bad job of running tangents, because by my Garmin, my slowest mile was 6:30 and all except one was 6:24-6:26. Anyway, I plan to run another 10k in a couple of weeks to see if I can break 40, which is the goal.
Early on in this training, end of January, I ran a 1:29:04 at the 3M half marathon. Next month I hope to, and feel that with good weather I can, break 1:28 in the half.
I registered yesterday for the Fairview half marathon.
Here’s what my training looked like leading up to the 5 and 10ks:
Monday: Track — 12x400s or 12×800 or 6×1600, something like that. These are always very tough. Sometimes I don’t sleep Sundays just thinking about how much they hurt. Like 5:50-minute miles or 82-second 400s. Often I could not hit the prescribed pace, but I tried my damnedest.
Tuesday-Wednesday: 1 hour at 156 heart rate (7:20-8:20 minute mile)
Thursday: speed play — 6 x 6 minutes at a 6:15 pace or something similar
Friday-Sat: 1 hour at 156 heart rate
Sunday: 1 hour at 138 heart rate, a very easy recovery run
No off days.
As I get closer to marathon day, the training will look more like this:
Monday: 1-hour run at 138 heart rate in the am/repeat at night
Tuesday: 1-hour run at 138 heart rate/rest or repeat at night
Wednesday: 15 minute warm up, 60-90 minutes at goal marathon pace (7:00-7:15), 15-minute cool down or a longer speed workout such as 3×12 minutes at a 6:10 pace
Thursday-Friday: 1-hour run at 138 heart rate/ repeat at night or rest
Saturday: 15 minute warm up, 60-90 minutes at goal marathon pace, 15 minute cool down
Sunday: 1-hour run at 138 heart rate/ repeat at night or rest
Note: the longest run I do all season is 2 hours I wrote a separate post to explain that.
My goal for the Vancouver Marathon is something like 3:10.