At last, actual training for my late May race in Newport, OR has commenced. I’ll be training for 19 weeks (including taper weeks), although I’ve only got a schedule for the next three months at the moment, but that’s more than enough to handle for now.
- I’m still on a three week cycle, with two high mileage/high intensity weeks followed by one lower mileage/high intensity week; but now there are no days off.
- Instead of doing faster running by effort, I now have assigned paces that I need to hit. I prefer this, as it’s a truer measuring stick of progress.
- Recovery weeks are now in the 70-80 mile range rather than the 60 mile weeks during basebuilding.
- I’m running doubles 2-4 days per week now.
- The Sunday long runs are getting longer, and three longer races (15-21M) feature Mpace running for a significant chunk of the total distance.
- I’ve got a speed session every week with lots of variance in the workouts from week to week: from 200m to 2K repeats. And I’m still doing tempo efforts tacked on to longer general aerobic runs every week.
- I’ve got strides every week on one recovery run, but only eight.
The first week of training was, frankly, outstanding. My training diary notes that Tuesday’s tempo run and Friday’s 2 x 1 mile intervals felt way too easy. I have trouble accepting what seems like a jump in fitness at face value, tending more toward blaming the notoriously inaccurate technology I rely on when running inside (uncalibrated treadmill plus sort of calibrated footpod).
I took things outside on Sunday, though, for a half marathon in Central Park. And I was delighted to discover that I could run fast under rotten conditions and less than ideal logistics. So now I’m thinking that I am fitter and faster after all.
Week 2 includes a nice, long tempo session on Wednesday followed by 5 x 1K repeats on Friday and a 20 miler on Sunday. I’m looking forward to it.