New philosophies, and off to Chicago.
I’ve been on the mend for about a week now. I haven’t taken a single day of rest since. In fact, I’m reconsidering my training philosophy, which has always included at least one day of non-activity (usually Friday, and often Monday). Through some research and mentorship, I have come up with a still-evolving set of guidelines to live by over the next 13 1/2 weeks (until the Disney World Marathon), that I also plan to roll (however appropriate) over to Ironman Wisconsin training in 2009. The idea basically addresses the contrary to popular “16 weeks to a marathon” training programs that are designed to get people “through” a marathon, and not necessarily prepare them to finish strong, or to carry on more positive habits past their goal race. My plan also intends to reduce injury risk by eliminating the generally poor idea of a 20-22 mile long run within a 30-35 mile week (insane). That run, and other long runs are most likely just going to turn into death marches by mile 18, which is just not safe.
My guidelines are intended to be as concise as possible:
1) Long Runs: long runs should gradually increase in challenging intensity/distance limits while building towards longest few runs, which should basically be as far as you can go before they become a death march, at which point injury hazard trumps fitness benefit, and should not consume half of your weekly mileage
2) Weekly Volume by Frequency: weekly volume is underrated, because as a whole builds more strength than does the long run
3) Active Recovery: rest is overrated, build weekly volume by frequency, and go for an easy run when in doubt
4) Race Nutrition Plan: know what you can and can’t eat/drink, and when for optimal sustained energy
In my first real intended experience with point #3, Active Recovery, I went for a short, easy run the day following a long run, my longest ever in fact. I was surprisingly fresh, and the morning following the recovery run, I felt more bounce in my step than I was used to at 36-48 hours following the long run. Then Tuesday’s run went just as well as usual. I’m nearly convinced more frequent running will benefit recovery and in building volume.
I still intend to take a day off each week, from running, but not from training, unless some social engagement, family obligation, illness, or injury completely requires it. These days will be spent cross training, either on the bike, or in the pool. Not only do I have multisport obligations to consider, but the active recovery, less the pounding from the pavement should be very beneficial to building optimal strength.
Now I’m preparing for a long weekend in The Windy City to watch my amazing wife run in the 31st Chicago Marathon. It’s her first marathon, but doubtfully her last. I think she’s had a pretty good experience getting here, and I anticipate a strong finish, and her looking to go again, probably on a stage less grand.