This has been a smart week in training in the sense that I felt like every run/work-out was very focussed on my goal of a September marathon. I felt like there was nothing extra thrown in and nothing important left out. I have not been this satisfied with the week's work in awhile! When I ran my marathon PB I was training extremely hard but I was not training as intelligently as possible. I basically trained for a 10 km/half marathon and threw in the long runs needed to run a marathon. I ran a ton of mileage (for me anyway) and all that netted me a low-2:54 with which I was thrilled.
However, in chatting with my shiny new coach and thinking about things in retrospect, I know there were two things I could have done differently:
1. I tend to run my easy days way too fast and although it feels good at the time, it affects my work-out days. I am now making a conscious effort to not go faster than 5:00/km on my easy days. I am aided in this effort by the presence of la cocotte who is now joining me in the Bob on my easy runs. I am still not thrilled with baby jogging but it maes life easier on a number of levels and it has the added bonus of keeping me honest on my easy days.
2. I did virtually no marathon pace work. Not sure how or why I left something that fundamental out of my plan.
I still maintain that my goal this autumn is not to PB because the course will be hilly (net uphill in fact) and the day will be hot and humid and I don't plan to put in as much mileage as I did for my last marathon due to the fact that my body feels like it is about to bust apart at the seams. However I do wonder if by training smarter I will be able to run faster than I think with less work. Wouldn't that be lovely?
So here is my first week of marathon training:
Monday - 18 km with 12 km @ marathon pace (2:55:50 pace i.e. 4:10 per km).
Tuesday - 14 km with baby jogger 1 hour 10 minutes.
Wednesday - 16.7 km with baby jogger 1 hour 19 minutes (too fast)
Thursday - 15.4 km with 3 X 1500 m: 5:30, 5:16, 5:20.
Friday - off.
Saturday - 16 km with baby jogger 1 hour 23 minutes.
Sunday - 28 km with 14 km @ marathon pace (2:55:25 i.e. 4:09 per km)
Total 108 km - 30.5 of them quality.