Followed the plan this week, only adding a few extra miles here and there. 3x1600 speed session, 11 km tempo, 23 km long run. Total 102 km. I am a little bit tired, but healthy, happy about the next easier week.
Good to finish the week off a little tired but satisfied MR. I'm feeling tired after the last couple of weeks but have a nice easy week next, before the final 'push'
Week 13 Update
Another decent week but definitely feeling a bit jaded at times. This week gone was probably the peak mileage I will run. Based on the last few weeks the high 60s / low 70s is probably about right for me at this stage. A cut back week now follows before the final few weeks.
Easy 48.1 @ 7:13Strength 6 @ 6:04Tempo (MP) 10 @ 6:16Long Run 17.3 @ 6:59
Total 81.4 @ 6:57
Summary pdf plan
AR, MIllsy1977, Andi McGill
Interesting to read about approaches and mental fatigue re: marathon time chasing. I set out on this marathon training plan hoping to go sub3 but have pretty much given up on that now.
New job, commute (with 50m-a-week cycle) and early starts just too much and was getting too depressing never quite hitting the times. Am hoping that by following the plan closely and adding miles here and there, as I have, I will reap the benefits during the taper etc so I can make the GFA time again.
Hoping that with the days getting longer (and, fingers crossed, less windy and rainy) will cheer things up too.
HM on Sunday will be a key test. Like you AR plan to use it as my tempo run. Schedule has 9miles on the plan, do you think I should limit it to 9 or push for a longer tempo?
Tough luck with life getting in the way BW, but jobs and families come first. Hopefully it will come good and you will at least gain GFA again.
This is just my opinion, but running a 9 Tempo in a training session is a tougher ask than 9 tempo run in a race situation. I was planning on running the whole 13.1 @ MP at Wokingham until it was rained off - I think the plan recommended 9. Don't tell the Hanson's though!
I say all this in the knowledge that the the following weeks plan is adjusted, which means no quality session on the Tuesday following the half marathon. Hanson's would move the Strength session to Thursday and drop that weeks Tempo.
That's good to know AR. I was going to miss the tempo preceeding the race. Makes sense to miss it as recovery I guess.
Bit more sleep this week and times improved so that's encouraging.
Well impressed by your times though and, if you haven't seen already, this is a link to the training diary of the RAF bloke who was on Marathon Talk recently and uses a mostly Hanson method: http://bit.ly/1hfAPCB
I heard his interview BW (Ben Livesey)? and will take a look at the training diary - I note he is on the start line at Reading HM this weekend so it will be interesting to see how he fairs.
I liked the fact that they interviewed an elite who wasn't doing the conventional elite thing of 120+ miles pw. Instead it is 70 - 80 mpw plus a lot of cross training. It goes to show there are many ways to train.
I've been looking around for info on the Hansons Simulator (a 26.2 KM 'metric marathon'): http://running.competitor.com/2012/08/training/workout-of-the-week-the-simulator_14385
I am tempted to slot this into the schedule about 4 weeks out and have found a 16 mile race on a Sunday morning I could use. Very tempted to stick this in the mix.
Bit more sleep this week and times improved so that's encouraging - envious I- I'm not far off insomnia this year
Just having a look at your plan he's not a big believer in tapering ! good luck.
I think it will suit. 10 - 14 days taper worked well in the past. Anymore and I'd go stir crazy!
A slightly more relaxed week with a cut back in mileage and a half marathon at the weekend. A previous half had been cancelled that I had planned to run at Goal Marathon Pace (6:15), and I had been planning on this weekend to race Bath Half Marathon. As it was I did neither one thing or the other and ran it in 1:21:02 (6:11 min/m) which is mid way between GMP and HM PB. I'm not overjoyed with this as I should have stuck to GMP or pushed for a half marathon PB. My head wasn't in it today, but I will take the following from it
Weekly Mileage 59 @ 6:51Easy 40 @ 7:11Strength(Threshold) 6 @ 5:59Tempo (HM) 13 @ 6:11
So, last 6 weeks to go so a tough few weeks to get through now.
Hang in there, AR. You have done an excellent job so far of sticking to it! Am excited to see how it continues.
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