I’m a firm believer in practice makes perfect and if it ain’t (I cringe at that non-word) broke, don’t fix it. That’s been my philosophy with my training for a few years now. I’m consistent. I found the marathon training plan that worked for me. While I deviate a tiny bit, I’ve stuck with it. It’s helped me go from a 5+ hour marathon to Boston. One thing this modified training cycle is giving me is an opportunity to do a little experimenting.
Here’s what I’ve been toying with:
- Warming up longer for short, fast intervals. I have always done a standard warm-up and cool down of one mile. I think adding the additional mile helps my legs loosen up a bit more and the 400 and 800 m intervals don’t feel so damn hard.
- The tempo run. Yeah, apparently I’d been selling myself short, which I learned in my class. Now I don’t include my warm-up/cool down in the total tempo mileage. So a four mile tempo is a legit four miles at tempo pace (not a half mile warm up/cool down and three miles at tempo), six miles total if I include my warm-up and cool down.
- Adding an easy paced run the day after my long run. My long runs are not what they usually are, but this week I really enjoyed my slow miles. I got on the treadmill to keep my pace in check. Come Monday morning, my legs felt good. I’m going to try to keep this up and see how it goes. Maybe I’ll keep them during my Boston training cycle.
You run and you learn right? Two more days until I get to register for Boston!
Tuesday – 1 mile WU + 4 mile tempo + 1 mile CD
Wednesday – Orangetheory
Thursday – Rest
Friday – 2 mile WU + 4×800 @ 6:27 + 2 mile CD
Saturday – 9 mile run
Sunday – 3.35 mile easy run