Short post tonight, as I need to get over to a friend’s house for Dexter night – our weekly potluck dinner completely centered around watching one of the best tv shows ever! The most important thing I have to say about training this week is I’m now more than halfway through the Hansons marathon method training plan – this is a really great feeling!
Ten weeks down, 8 weeks to go. I would never have said this 10 weeks ago, but I was honestly not sure I would survive this training plan for this long. Now I feel much more confident and know that I can keep pushing myself a bit further. The goal is in sight!
Marathon Training Update
This week I did a total of 46 miles. About the same as last week as far as mileage goes, but with a shorter long run this week of only 10 miles.
I finally had a really good tempo run this week, so I was very excited about that. I was able to lock into my goal pace by about a mile into the run and felt good the whole way. I took some sticky bites with me, and definitely have to say that I’m becoming a believer in taking real food on the run! There were no gels or blocks on any of my runs this week. If you haven’t checked out my review of Feed Zone Portables I definitely recommend doing so and trying the sticky bites recipe on your upcoming long runs or rides.
To be clear, I am definitely feeling the cumulative fatigue today. It’s a byproduct of this training plan and I’m not worried about it, but I am really really tired. I look forward to reflecting on this experience and sharing my thoughts about this training approach in a couple of months. My feelings about it seem to fluctuate quite a bit. This week for example I found myself thinking one day “this is the hardest training I have ever done, and I’ll never do this plan again” and then another day “this training is making me really confident that I’m going to hit my goal”. It’s a bit of a training roller coaster But one thing I do know is I don’t quit something I start, so onwards I will go into Week 11.
Week 11 of Chicago Marathon Training
This coming week is a 54 mile week. Quite a jump, and the highest mileage week yet. This week I’m excited and a little freaked out by the mile repeats. This is the first strength workout of the training plan. The Hansons plan specifies that by this time in the training, after a number of weeks of speed work, the muscle fibers and physiological systems will have adapted well and be ready for more marathon-specific adaptations. With the addition of strength workouts on Tuesdays now, the goal shifts to preparing the body to handle the fatigue associated with marathon running. These runs are run at 10 seconds per mile faster than marathon pace.
Here are the key benefits of strength workouts on the Hansons plan:
- Improved lactate clearance
- Improved lactate tolerance
- Improved endurance at faster paces
- Improved O2 delivery
- Improved running economy
The book also advises at this point to get off the track (where I did much of my speed workouts) as the longer repeats can result in a higher risk of injury if done on the track due to the increased torque on the lower legs from turning so often. I would not have thought of this, so I am really glad that they made that clear in the book.
So, here’s the schedule for this coming week:
- Monday – 5 miles easy
- Tuesday - 6 x 1 mile repeats, 400 meter recovery, 1 mile WU/CD
- Wednesday – Rest
- Thursday – 8 mile tempo run, 1 mile WU/CD
- Friday – 5 miles easy
- Saturday – 8 miles easy
- Sunday – 16 miles long
What’s on your training plan for next week? Have you ever had a love/hate relationship with your training plan?
- Welcome to my blog! I’m Gina, an avid runner living in St. Louis, MO. Check out my blog for tips on running, swimming, race recaps, book reviews, and recipes! Follow me on twitter at @ginabhawalkar, or feel free to contact me directly at email@example.com. Thanks for reading!
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