Quick Points:
Close to defeat
Back on that horse
New training plan
1. Close to defeat
I will say that the last few weeks has been disastrous in terms of my marathon training, between this oppressive heat and a couple small injuries. Seriously, this summer's heat has messed up training plans, because my body just gets to a point when it gives up on me when it is too hot out. At one point over the last few weeks, I considered:
- not running the Montreal Marathon.
- downgrading to the Montreal Half Marathon.
- going to Montreal to enjoy poutine and beer.
But, I think that I am going to power through and go with Option #1 (I'm still not opposed to Option #3). I decided to give myself until August 25th to make the final decision, because that will give me a chance to do two long runs (the 12 miler today and the 15-18 miler on Sunday). Scratch that, August 24th will be the day, because it is the last day that I can change the distance. If I crap out and cannot hit at least 15 miles on Sunday then I will do either option #2 or #3. Perhaps, I will do both because I will feel sad going Montreal during that weekend and not participating in either event.
2. Back on that horse
To "ease" back into running, I did a 12 mile run today. Unfortunately, I ran on a treadmill because of the weather outside. For this run, I did it based on running for 2 hours rather than running for distance. To my surprise I was able to run a little over 12 miles at an fairly east pace with changing inclines. Doing this "long" run was a little surprising, because I have been really lazy these past couple of weeks and I did not do any real physical activity. . . no running, no swimming, no lifting, NADA. So, I guess that I had a decent physical base, but we will see how that last going forward with my new training plan. Many trainers say that it is fine to give your body a week or so to recover from a hard training program. We will say that I was not being "lazy" but I was being proactive to let my body "recover."
Also, I did have a little inspiration for this run, because the women's Olympic marathon was on TV, so it was nice to watch the second half of the marathon while training for a marathon. I only wish that the treadmill's TV had better quality for the screen. I know, I know, First World Problems.
3. New training plan
I found a new training plan for an eight-week training period, but I will pick up the training at Week 2. I think that I may adjust the back to back running days for Saturday and Sunday.
WEEK 2
Monday: 40 min XT
Tuesday: 3 x 1.25 mi (10K pace) with 3 min jog to recovery between each set
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4 mi total including 8 x 100m strides with jog back recovery between each
Sunday: 16 mi
WEEK 3
Monday: 40 min XT
Tuesday: 8 x 400m (85-90% percent max effort) with 2:30 min jog to recovery between each set
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4.5 mi
Sunday: 20 mi
WEEK 4
Monday: 40 min XT
Tuesday: 4.5 mi
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday: 5 x 800m (85% max effort) with 2:30 min jog to recovery between each set
Sunday: 15 mi
WEEK 5
Monday: 40 min XT
Tuesday: 5 min @ 10K pace, 2 minute jogs x 5
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4 mi
Sunday: 21 mi
WEEK 6
Monday: 40 min XT
Tuesday 4.5 mi
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday: 4 mi total including 8 x 100m strides with a jog back to recovery between each set
Sunday: 16 mi
WEEK 7
Monday: 40 min XT
Tuesday: 3 min “on” (10K pace), 2 minutes “off” (recovery pace) x 6
Wednesday: 40 min XT
Thursday: 6 mi
Friday: off
Saturday: 4 x 5 min @ 5K pace with 2:30 min recovery between each set
Sunday: 12 mi
WEEK 8
Monday: strength training
Tuesday: 4.5 mi easy
Wednesday: 6 mi easy
Thursday: 4 mi easy
Friday: off
Saturday: 3 mi easy
Sunday: Marathon!