it's been a while

Just to respond to some things:

So what's your plan?

A home brewed plan I use each year/cycle with no real science or periodization. It's getting to be quite a large spreadsheet workbook with my past years of workouts.

You just run each run on feel?

Mostly yes, but usually with a goal in mind. If I feel I need a recovery run, I'll force myself to slow down. I mix up my workouts week to week - hills, tempos but rarely intervals. I usually save those for the summer when the local tracks are thawed out. I don't have a GPS watch so I can't verify my pace until I'm back but I like visceral running. I think it helps me relax in a race. I know what a hard effort feels like and don't have to focus on my watch as much...although I still do keep pretty close tabs on it.

A tempo each week?

Towards the end of the training, I do more tempos and less hill workouts. I think I gained so much more speed, late race kick and overall endurance from my tempo runs last year I can't not incorporate more of them this year. I like tempos b/c the running is over sooner.

No set plan?

Yes a set plan but no real theory behind it. I try to stick to the basic principles of <=10% increase each week, LR not more than 40 or 50% of the weekly total, 2 quality efforts/week, one of which is the LR....that kind of stuff. I have never read Daniels, Pfitz or some other running guru's training bible. My plan is literally the original CR beginner plan that I have morphed and customized with more miles, longer mid-week runs, tempos, hills, I shortened some of the LRs, etc. I'm sure it could use some tweaking but I like being a home built runner. I don't get to build things....ever. So I am my own best project.

Are you still keeping up the strength stuff too? I assume so - I know you think that's important.

I know it's important. Too many times I have slacked off and been on the DL. I never feel like I do enough of it. I'm actually doing something different this year and swimming more so I'm interested to see if that helps fend off the injury bug as the marathon gets closer. I'm not doing as much core work - planks, scorpions, twisting lunges, etc unfortunately. I'd like to but I just don't have the time.

Well you have now officially had your share of sickness for the season, so you should be good to go with the training full speed ahead.

I sure hope so!



I think you've had good results with what training you do get in, so don't stress about it. Run what you can, when you can, and run those with purpose. You'll do great!

C'mon, we all want to raise the bar a little higher, right? I think I have the art of running a 3:37 down pretty well and am ready to break that barrier. This year marks a new decade for me so I have yet a few months to drop another decade PR. As you know, I'm quite competitive with myself and really want to put forth a solid effort this spring. It's hard to justify training my ass off just to run a time that I have already run a few times. I really hope I can stay healthy, increase my mileage and speed workouts and give the PR a shot. I requested that my charity marathon coordinator ask the BAA to give me a lower bib # (based on my time last year). If I can avoid the dodging, weaving and varying speed in the first few miles I think it'll pay long term dividends for the race.

Just to catch up from the past few weeks...
Last week was a 33 mile week with an 18.9 mile LR. Ok, so the LR was >50% of my weekly mileage. Couldn't do much about that b/c of dad duties, food poisoning, work schedules and a delayed LR the weekend prior.
The week before that was a 39 mile week with a 16 mile LR (had to make up for missing Derry).
This week is shaping up to be a 40 mpw so I'll be happy w/that. It culminates with a 1/2 marathon on Sunday that I'll be running with my first running partner. I'm looking forward to it.
Swimming doesn't feel like it's getting any easier but I'm getting a little faster. I'm so out of breath and I'm trying to slow down (to save breath), keep my form and increase efficiency. I'd love to get a coach for a few sessions to work on my technique and give me some drills to work with. Watching videos and reading about drills isn't quite the same. I also feel like the water sticks to my face and wants to go in my mouth and nose.