2020 Spring Marathon

Training schedule

Notation: Easy (E) | Medium (M) | Long (L) | Race (R) | Speed (S) | Tempo (T)
Distance in miles and time in h:mm:ss.
Entries in the final column represent the average miles after a given number of weeks in the training cycle.
Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
01 12/09
E 4.00
4.22
0:43:18
12/10
E 4.00
4.76
1:29:14
12/11
E 4.00
9.19
2:19:00
12/12
E 4.00
4.04
0:43:52
12/13
E 4.00
11.17
3:55:30
12/14
L 10.00
15.86
2:45:28
12/15
Rest
5.73
1:10:12
30.00
54.97
13:06:34
30.00
54.97
13:06:34

30.00
54.97
-
  Sat: LSD run with 3 fast-ish miles towards the end

Did not miss run on any day and ran them as scheduled (morning). Moved Thursday's S&F to Friday to let the body recover from its first such session in many months. Good week!

02 12/16
E 6.00
9.20
1:46:30
12/17
E 6.00
6.31
2:00:34
12/18
E 6.00
6.31
1:00:36
12/19
E 6.00
6.37
2:14:54
12/20
E 6.00
6.37
2:28:15
12/21
L 12.00
12.21
1:56:12
12/22
Rest
3.31
0:38:04
42.00
50.08
12:05:05
72.00
105.05
25:11:39

36.00
52.53
-
  Sat: LSD run with 3 fast miles towards the end

Did not miss run on any day and ran most of them indoors as scheduled (morning). Got worked on by Dr. Hill (D03; 30) and Lloyd (D05; 60). Some pain in the right foot (top ankle area) but nothing bad. Good week!

03 12/23
E 10.00
10.56
1:45:59
12/24
E 6.00
11.67
2:00:37
12/25
E 10.00
11.46
2:04:26
12/26
E 6.00
6.35
1:43:39
12/27
E 6.00
-
0:30:00
12/28
L 15.00
15.14
2:11:38
12/29
Rest
6.40
1:42:15
53.00
61.58
11:58:34
125.00
166.63
37:10:13

41.67
55.54
-
  Sat: LSD run with 3 fast miles towards the end

Needed to make some adjustments throughout the week - initially with regards to S&F activities owing to SDC closure for Christmas, and later with regards to Friday easy run owing to Jimmy Legs (restless leg syndrome). Moved the S&F from Tuesday to Thursday and from Thursday to Sunday. Moved the Friday easy run to Sunday as a recovery run because of Jimmy Legs (woke up every other hour Thursday night because of it) and some other pain (Thursday night and most of Friday).

Ran mostly outdoors because of unseasonably warm and spring-like weather. First week of doubles on Monday and Wednesday - ran a bit later than scheduled in the morning (sleeping in) and a bit earlier than scheduled in the evenings (dinner gatherings). By Wednesday evening, I was paying for the short period of rest between two runs but consuming lots of water cured it by Thursday morning. Got worked on by Lloyd (D05; 120). Lloyd suggested consuming more ACV mixed water. Pain in the right foot (top ankle area) went away as the week progressed. Good week!

04 12/30
E 10.00
10.38
1:41:02
12/31
E 8.00
8.27
1:28:52
01/01
E 10.00
15.72
2:46:46
01/02
E 8.00
8.15
1:13:50
01/03
E 6.00
6.35
1:04:52
01/04
L 18.00
16.62
2:43:17
01/05
Rest
4.75
0:50:06
60.00
70.24
11:48:45
185.00
236.87
48:58:58

46.25
59.22
-
  Sat: LSD run with 3 fast miles towards the end

Needed to make some adjustments throughout the week again - with SDC closure for New Year celebrations and the 2020 US Cross Country Ski National Championships, S&F activities took a backseat. Ran about equal number of times outdoors and indoors. Struggled a bit at the end during Saturday's LSD run. Elizabeth was god-sent and she gave me a ride home when I bonked hard after 16 miles into a 18-mile run. Good week!

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
05 01/06
E 8.00
-
-
01/07
E 8.00
-
-
01/08
E 8.00
14.02
2:37:01
01/09
E 8.00
16.20
2:38:42
01/10
E 6.00
-
2:00:00
01/11
L 12.00
9.67
1:24:58
01/12
Rest
12.05
0:58:36
50.00
51.94
9:39:17
235.00
288.81
58:38:15

47.00
57.76
-
  Sat: LSD run with 3 fast miles towards the end

Started the week with two active rest days on Monday and Tuesday to focus on 2020 US Cross Country Ski National Championships (It's better to choose rest days than be forced said Tad Elliot, 2012 American Birkebeiner Champion and one of my new friends). It's an understatement to say that I had a grand ole time - meeting skiers (and their coaches and families), organizers, officials and volunteers, and learning from them.

This being a step-back/recovery week, I opted to experiment a bit with back-to-back two-a-days to see if I could handle the load. Doing so on Wednesday (6.5 and 7.5 miles) and Thursday (8 and 8 miles) required another rest day on Friday. 5-6 miles per attempt separated by about 8-10 hours seems to be sustainable for now. 2020 SISU Ski Fest (Heikki Lunta Classic 15 km) race was substituted for Saturday's LSD run. Good week!

W05D06 (01/11) was the 2020 SISU Ski Fest.

06 01/13
E 10.00
15.19
2:28:14
01/14
E 10.00
10.08
2:21:44
01/15
E 10.00
11.42
1:43:36
01/16
E 10.00
12.70
2:37:00
01/17
E 6.00
9.74
2:33:00
01/18
L 14.00
14.04
1:53:23
01/19
Rest
-
-
60.00
73.17
13:36:57
295.00
361.98
72:15:12

49.17
60.33
-
  Sat: LSD run with 3 fast miles towards the end

Made some modifications to weeks #06 through #08 - exact same mileage and template for each day - just to see if I can sustainably complete three 60-mile weeks.

07 01/20
E 10.00
-
-
01/21
E 10.00
-
-
01/22
E 10.00
-
-
01/23
E 10.00
-
-
01/24
E 6.00
-
-
01/25
L 14.00
-
-
01/26
Rest
-
-
60.00
0.00
0:00:00
355.00
361.98
72:15:12

50.71
51.71
-
  Sat: LSD run with 3 fast miles towards the end

 

W07D06 (01/25) was the 2020 Noquemanon Ski Marathon.

08 01/27
E 10.00
-
-
01/28
E 10.00
-
-
01/29
E 10.00
-
-
01/30
E 10.00
-
-
01/31
E 6.00
-
-
02/01
L 14.00
-
-
02/02
Rest
-
-
60.00
0.00
0:00:00
415.00
361.98
72:15:12

51.88
45.25
-
  Sat: LSD run with 3 fast miles towards the end

 

W08D06 (02/01) was the 2020 Wolf Tracks Rendezvous.

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
09 02/03
E 10.00
-
-
02/04
S 2.00
-
-
02/05
E 10.00
-
-
02/06
M 12.00
-
-
02/07
E 6.00
-
-
02/08
L 16.00
-
-
02/09
Rest
-
-
56.00
0.00
0:00:00
471.00
361.98
72:15:12

52.33
40.22
-
  Tue: 2 x 1-mile repeats with 2-minute moving rest between intervals
Thu: MLD run with one block of 2 tempo miles
Sat: LSD run with 3 race pace miles towards the end

 

W09D07 (02/09) was the 2020 North End Classic.

10 02/10
E 10.00
-
-
02/11
S 2.00
-
-
02/12
E 10.00
-
-
02/13
M 12.00
-
-
02/14
E 6.00
-
-
02/15
L 18.00
-
-
02/16
Rest
-
-
58.00
0.00
0:00:00
529.00
361.98
72:15:12

52.90
36.20
-
  Tue: 4 x 800-meter repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: MLD run with one block of 3 tempo miles
Sat: LSD run with 3 race pace miles towards the end

 

11 02/17
E 10.00
-
-
02/18
S 3.00
-
-
02/19
E 10.00
-
-
02/20
M 6.00
-
-
02/21
L 20.00
-
-
02/22
E 6.00
-
-
02/23
Rest
-
-
55.00
0.00
0:00:00
584.00
361.98
72:15:12

53.09
32.91
-
  Tue: 3 x 1-mile repeats with 2-minute moving rest between intervals
Thu: MLD run with some strides and ascents
Sat: LSD run with 2020 American Birkebeiner Classic XC Ski (29 km Kortelopet)

 

W11D05 (02/21) was the 2020 American Birkebeiner.

12 02/24
E 10.00
-
-
02/25
S 3.00
-
-
02/26
E 10.00
-
-
02/27
M 12.00
-
-
02/28
E 6.00
-
-
02/29
L 16.00
-
-
03/01
Rest
-
-
57.00
0.00
0:00:00
641.00
361.98
72:15:12

53.42
30.17
-
  Tue: 6 x 800-meter repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: MLD run with one block each of 3 and 2 tempo miles
Sat: LSD run with 5 race pace miles in the second half

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
13 03/02
E 10.00
-
-
03/03
S 4.00
-
-
03/04
E 10.00
-
-
03/05
M 14.00
-
-
03/06
E 6.00
-
-
03/07
L 20.00
-
-
03/08
Rest
-
-
64.00
0.00
0:00:00
705.00
361.98
72:15:12

54.23
27.84
-
  Tue: 4 x 1-mile repeats with 2-minute moving rest between intervals
Thu: MLD run with two blocks of 3 tempo miles
Sat: LSD run with 2020 Great Bear Chase Classic XC Ski (10 km); 10k progression to race pace in the second half approaching race pace

 

W12D06 (03/07) was the 2020 Great Bear Chase.

14 03/09
E 10.00
-
-
03/10
S 5.00
-
-
03/11
E 10.00
-
-
03/12
M 14.00
-
-
03/13
E 6.00
-
-
03/14
L 18.00
-
-
03/15
Rest
-
-
63.00
0.00
0:00:00
768.00
361.98
72:15:12

54.86
25.86
-
  Tue: 10 x 800-meter repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: MLD run with one block each of 4 and 2 tempo miles
Sat: LSD run with 6 race pace miles towards the end

 

15 03/16
E 10.00
-
-
03/17
S 5.00
-
-
03/18
E 10.00
-
-
03/19
M 14.00
-
-
03/20
E 6.00
-
-
03/21
L 22.00
-
-
03/22
Rest
-
-
67.00
0.00
0:00:00
835.00
361.98
72:15:12

55.67
24.13
-
  Tue: 5 x 1-mile repeats with 2-minute moving rest between intervals
Thu: MLD run with two blocks of 4 tempo miles
Sat: LSD run with 8 progression miles in the second half approaching race pace

 

16 03/23
E 10.00
-
-
03/24
S 4.00
-
-
03/25
E 10.00
-
-
03/26
M 12.00
-
-
03/27
E 6.00
-
-
03/28
L 16.00
-
-
03/29
Rest
-
-
58.00
0.00
0:00:00
893.00
361.98
72:15:12

55.81
22.62
-
  Tue: 4 x 1-mile repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: MLD run with one block of 6 tempo miles
Sat: LSD run with 8 race pace miles towards the end

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
17 03/30
E 10.00
-
-
03/31
S 3.00
-
-
04/01
E 10.00
-
-
04/02
M 12.00
-
-
04/03
E 6.00
-
-
04/04
L 24.00
-
-
04/05
Rest
-
-
65.00
0.00
0:00:00
958.00
361.98
72:15:12

56.35
21.29
-
  Tue: 4 x (800-meter + 45 sec rest + faster 400-meter + 90 sec rest) repeats
Thu: MLD run with one block of 6 tempo miles
Sat: LSD run with one block of 6 race pace miles in second and third parts

 

18 04/06
E 8.00
-
-
04/07
S 2.00
-
-
04/08
E 8.00
-
-
04/09
M 8.00
-
-
04/10
E 6.00
-
-
04/11
L 14.00
-
-
04/12
Rest
-
-
46.00
0.00
0:00:00
1004.00
361.98
72:15:12

55.78
20.11
-
  Tue: (6 x 400-meter) + (4 x 200-meter) repeats with 2-minute rest
Thu: MLD run with one block of 3 tempo miles
Sat: LSD run with race pace miles (organized half marathon; dress rehearsal)

 

19 04/13
E 6.00
-
-
04/14
S 1.50
-
-
04/15
E 6.00
-
-
04/16
M 5.00
-
-
04/17
E 5.00
-
-
04/18
L 10.00
-
-
04/19
Rest
-
-
33.50
0.00
0:00:00
1037.50
361.98
72:15:12

54.61
19.05
-
  Tue: 4 x (400-meter + 30 sec rest + faster 200-meter + 60 sec rest) repeats
Thu: MLD run with one block of 2 tempo miles
Sat: LSD run with several 100-meter/20-second strides

 

20 04/20
E 4.00
-
-
04/21
S 1.00
-
-
04/22
E 4.00
-
-
04/23
Rest
-
-
04/24
E 3.00
-
-
04/25
R 26.22
-
-
04/26
Rest
-
-
38.22
0.00
0:00:00
1075.72
361.98
72:15:12

53.79
18.10
-
  Tue: (2 x 400-meter) + (4 x 200-meter) repeats with rest as necessary

 

Spectrum of activities by type (distance)
Spectrum of activities by type (time)
Spectrum of distance by range
Spectrum of distance by feel
Spectrum of heart rates by zones
Spectrum of footwear usage by distance
Body weight behavior 

Weekly routine

  1. Monday: Two easy/recovery runs (~5 miles on flat-ish course and low HR)
  2. Tuesday: Speed work (treadmill/track in SDC)
    1. 2-mile W/U and 2-mile W/D
    2. Stretching routine and Stephen’s form drills
    3. 15-minute strength training (pick some from the list below) and sauna
  3. Wednesday: Two easy/recovery runs (~5 miles on flat-ish course and low HR)
  4. Thursday: Tempo segments folded within medium long distance run (portions on treadmill/track in SDC, if need be)
    1. 15-minute strength training (pick relevant ones from the list below) and sauna
  5. Friday: Easy/Recovery run (mostly low HR) with fartleks
  6. Saturday: LSD run
    1. Few miles at race pace
    2. Progression to race pace and beyond
    3. To be completed before noon to facilitate maximum rest
  7. Sunday: Active rest
    1. 10-20 km XC ski
    2. 10 km slow easy jog
    3. Indoor biking

Post-run strength training

  1. Robert Larson routine
    1. Twisted lunges
    2. Push-ups
    3. Planks
    4. Pelvic bridges
    5. Split squats
    6. Single leg dead lifts
    7. Bench press
    8. Body weight squats (on bosu ball)
    9. (Overhead) Triceps pull down
    10. Leg press
  2. YouTube
    1. 6-minute HIIT and abs
    2. 8-minute abs
    3. Lifting for speed
  3. Yoga

Pace chart (achieve these by week #15-16)

  1. Race
    1. 7:03 min/mile (3:04:59) – marathon
    2. 6:43 min/mile (1:27:54) – half marathon
    3. 6:21 min/mile (0:39:26) – 10 km
    4. 6:07 min/mile (0:18:59) – 5 km
    5. 5:28 min/mile – 1 mile
  2. Speed work
    1. 6:11 +/- 0:05 min/mile – 1-mile repeats
    2. 2:59 +/- 0:03 min/mile – 800 m repeats
    3. 1:23 +/- 0:02 min/mile – 400 m repeats
  3. Tempo runs
    1. 6:30 +/- 0:08 min/mile – continuous
    2. 6:25 +/- 0:06 min/mile – blocked repeats
  4. LSD runs
    1. 8:15 +/- 0:15 min/mile
    2. Include race pace miles (7:00 min/mile)
    3. Include progression to and exceeding race pace 
  5. Easy/Recovery runs
    1. 8:30 min/mile or slower (or HR below 140 bpm)