Today is day 1 of training for the Toronto Waterfront Marathon on October 16th – Marathon # 9!
There is something exhilarating about a brand new training plan. 19 weeks of scheduled runs lie ahead — subject to ongoing revisions, of course — with tempos and intervals, recovery runs and MRP workouts, a handful of races, group runs and solo runs. There could be new mileage milestones and hopefully some personal records. There will undoubtedly be good runs and not-so-good runs along the way. I am ready to start filling in the blanks and to see what happens.
I keep my created-by-hubs training plan in a Google Spreadsheet – I like that I can access it from anywhere (and so can coach hubs) and I can plug in my data to keep ongoing tallies of distances/times/paces, etc. I keep my last training cycle in the same file on a separate tab so I can easily look back on it.
I’m following a very similar plan to the last one; I enjoyed it and it clearly worked, so I don’t see the need for any drastic changes this time around.
Staying the same:
- running 6x per week
- rest days (from running) on Mondays
- recovery weeks every 4th or 5th week (scheduled around races where possible)
- 2x weekday workouts per week (except recovery weeks)
- mid-week medium-long runs (MWMLR) of 10-15 miles – often in two parts am/pm
- frequent MRP workouts during long runs
- 8+ long runs of 20 miles or more
- several “tune up” races, 5K through 30K distance
- incorporating light cross-training, strength and core training*
- slightly higher overall training volume
- no “training run” marathon – I would love to do this again, but we can’t find one that works with our schedule
- training with a faster pace group**
*I am really going to make an effort to stick with it this time. Realistically, I am not super confident that the cross-training (cycling) will continue once I get back to high volume, but I would like to maintain the strength and core routine. It’s a simple program that I can easily complete at home 2-3x per week.
**Obviously I am hoping for faster training and race paces, however I know that training in the summer heat will inevitably lead to slowing down – initially. I will focus on the effort level(s) that I learned for various workouts over the winter, and accept that it may not yield the results I would like. I fully expect this to be demoralizing, but I have to remember that it will pay off in the fall when it cools down again. Here is a great (short) article on Competitor regarding the effects of heat and humidity on pace. At least I won’t have to worry about running in snow drifts or slipping on ice for a while!
All that being said, I am looking forward to the weeks ahead. No more
slacking off relaxing; my body and mind are ready to train again! Let the fun begin…