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Wise Running

Train smart, eat well, and enjoy the run.

Marathon Training Report – Half way to the Shamrock Marathon

Well, here we are in another training schedule.  Yesterday’s 15 miler marked the half-way point.  Nine weeks down, and nine weeks to go before the Shamrock Marathon.  Here is what my training schedule looks like as it hangs on a kitchen cabinet…

training schedule pic

This time I am using the Hansons Marathon Method as a guideline and tweaking it with my own thoughts.  As you can see, most days have gone as planned.  Some paces went as expected, some had to be adjusted.

Tomorrow will be my last true speed workout at the 5:30 mile pace.  My legs will be glad to hear that.  They are quite sore.  On the other hand, I only had to run 3 miles of speedwork at that pace.  Starting next Tuesday, I slow it down to a 6:10 pace, but I will be doing 6 miles instead of 3 miles. [ Don’t tell my legs, okay?]

One interesting thing about this schedule is the “long runs.”  Instead of doing a long run every week.  The Hansons suggest doing a long run every other week.  Easy, right?  Wrong.  Instead of running the long runs at an easy pace, we run them fairly fast.  My easy pace in this training schedule is anywhere between 7:23 and 7:56.  My long run pace is 7:05.  Not easy.  Still, it is much slower than my actual goal of a 6:30 pace for the marathon.  🙂

Oh, I almost forgot to tell you.  There are no 20 milers in this training program.  Research shows that the most positive effects of the long run come if it takes between 2 and 3 hours.  The average marathoner needs only 16 miles to reach that point.  Instead of 20 milers, the Hansons plan uses a “cumulative effect” to mimic marathon conditions.  It wears you out in 2 week cycles so that your legs will feel like they have run a marathon.  The weeks in which you do not have a long run are the one’s that allow you to recover with 4 straight days of running at an easy pace.

So, there it is.  The mid-training schedule report is sore legs today and for the foreseeable future! The taper doesn’t start until March 7.  This is because research shows that the last workout that can possibly make you faster happens a full 10 days before the marathon.  After that, you should be maintaining speed, healing, and getting fresh legs through a well designed taper.

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Train hard. Race easy. Enjoy the run!

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The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

– Paperback Version – Amazon.com $9.00

– Ebook Version – Kindle Store $2.99

– Ebook Version for Nook $2.99

 

 

 

 

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2 responses to “Marathon Training Report – Half way to the Shamrock Marathon

  1. Harold L. Shaw January 14, 2013 at 6:49 pm

    Mark – I am going to have to get a copy of the Hanson’s book, you post has intrigued me. I want to get myself ready for the MCM in October and plan to use cycles with a goal race at the end of each cycle…I wonder how this would work? Will have to get the book I guess for a better look. 🙂

  2. P Mark January 14, 2013 at 7:48 pm

    I do recommend this book for you, Harold. It gives some straight forward. research-based information and a challenging program. I know that you have the experience base to know when you are being challenged at the right level and when it is time to adjust. I would not recommend it to a runner with less experience because they might overdo and invite injury or illness.

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