About to go for my 3rd shower of the day. Over 16 miles mainly slow apart from track session in the heat. 6 mins for a 1600 then 4 x 400s at 80 seconds each, then repeat (second set of 400s were a little slower) there was sweat, there was complaining .....
Managed to take in a raspberry magnum (pink wrapper) very tasty
Absolutely Rick. To run your best marathon you need to be fresh / without fatigue. You also need to have really good endurance obtained through a full block of structured training ticking all the right boxes. If you want to get it fast you have to do the speed work. So many things to balance in a 16 week training plan!
You do anything hard it hurts your muscles, you do anything long it hurts your muscles. You finish a week's training and you have to get straight on it the following week. Tailoring the plan so that you are able to maintain the training takes some thought. I wrote a plan out a few weeks back, but I've hardly looked at it, but I'm at the stage where I know when to back off. This week. I've been plodding early on, to help get the fatigue of the previous two weeks training (4 short fast races & a long run & general miles) out of the system. I know I have quality sessions coming (tonight) and Sunday. I'll then need to "recover" on Monday so that I can do the Tuesday track session effectively. Then I'll need to recover again from that and get myself through to next Sunday and still keeping the general miles ticking over.
Sticking to the plan exactly can be pressurising and be slightly risky. I prefer to look at the previous few weeks and the coming few weeks and make sure I'm getting the quality in and general miles and conditioning myself to maintain it week to week. I've digressed slightly but my point is there isn't all that much space and time for quality "rest" in a marathon training plan - 8 hours could be the rest, So doing the recovery runs (and some walks) is the rest. Getting the legs feeling OK to do the next session. The real rest will come in the taper, when you can shorten down to 3 to 4 running days a week.
I will occasionally take a 2 or 3 day break if I feel I'm overcooking it. That doesn't mean i'll try to "make up" for lost miles. That's a dangerous thing to do.
I think you had the base fitness HIAHS. You probably struggled late on like a lot of runners with a bit of glycogen depletion. Why, there could be a few reasons. I suspect maybe you were a bit lively for most of it and probably overcooked it a tad. Your estimated finish time on the tracker showed you were getting quicker and quicker. It was a great run still. Very brave. If you can manage weekly drills like wot Jimbo said you will improve your VO2 Max and also improve your speed endurance which will help you late on to hold the pace. Personally I don't think I can take it weekly, will try. To do minimum 6 hopefully 8 track sessions in this campaign.
It is a bloody tough distance Jimbo and you have to get yourself conditioned for the abuse you put your body through. All that hard work takes its toll and another thing that helps your chances is getting all that fatigue out of the system by way of a good taper. Ive been guilty of having too much in the legs come race day. Too many races takes its toll also. I won't be making that mistake again. I'm trying to fit a few races into my plan and using them instead of interval training as a 'speed' session.
Yes Nodster from scratch really although i try to wing it to a point. Will try to increase for a few weeks then cut back a week as the peeps on here have mentioned. Then build again. I'm looking to get some 20 mile runs on the board before the Dam. 4 or 5, plus 6 track sessions with the club coach and some track races. Maybe 2 or 3 track races (which I treat as training). Plus a couple of road races. There is enough quality there, throw in some mid distance, the rest will be mainly recovery running just boosting the mileage and strengthening the legs. It's making me tired just thinking about it.....