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. Got worked on by Lloyd (D05; 60 minutes). 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 minutes) and Lloyd (D05; 60 minutes). 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 minutes). 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. Got worked on by Dr. Hill (D03; 30 minutes) and Lloyd (D05; 120 minutes). 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 in Ironwood, MI.

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
18.82
3:23:23
60.00
91.99
17:00:20
295.00
380.80
75:38:35

49.17
63.47
-
  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.

Did two-a-days from Monday through Thursday (5 miles through Wednesday morning and 6 miles afterwards). There was no noticeable fatigue but noticeable change in pace of easy miles was observed for no major change in HR values or perceived effort level. Got worked on by Lloyd (D05; 60 minutes) and kept up with S&F activities as scheduled. Felt pretty strong throughout the LSD run on Saturday. Planned for 10k XCC ski outing in Swedetown Recreation Area but got carried away with lovely conditions and ended up skiing 30k (HR mostly in Z1-Z2) on Sunday. Good week!

07 01/20
E 10.00
12.66
2:10:18
01/21
E 10.00
5.06
1:50:39
01/22
E 10.00
12.62
2:04:20
01/23
E 10.00
6.36
1:02:50
01/24
E 6.00
-
1:00:00
01/25
L 14.00
14.55
2:37:34
01/26
Rest
-
-
60.00
51.25
10:45:41
355.00
432.05
86:24:16

50.71
61.72
-
  Sat: LSD run with 3 fast miles towards the end

Encouraged by last week's increased pace with no major change in HR values or perceived effort level, I decided to keep every run throughout this and next week almost entirely in Z1 by setting an upper limit for max HR at 142 bpm. Also, I should have listened to MikeY and respected the rest day on Sunday of last week. Shortly after the first run on Tuesday (D02), I sensed a bit of Jimmy Legs (i.e., restless legs syndromme). Taking rest of the day off, wearing compression calf sleeves and consuming ACV mixed water aided in faster recovery. Wednesday went fine (2 runs) and so did the first run of Thursday but Jimmy Legs made an appearance in the afternoon. So, decided to take rest rest of Thursday and all of Friday off to recover completely. More Jimmy Legs on most of Sunday as well - lots of water and water mixed with ACV.

I WILL RESPECT THE REST DAY MOVING FORWARD!

W07D06 (01/25) was the 2020 Noquemanon Ski Marathon in Marquette, MI.

08 01/27
E 5.00
5.03
0:52:03
01/28
E 5.00
5.07
2:20:39
01/29
E 5.00
5.22
1:20:29
01/30
E 5.00
4.39
1:49:57
01/31
E 6.00
6.31
2:32:26
02/01
L 14.00
14.46
1:55:41
02/02
Rest
-
-
40.00
40.48
10:51:15
395.00
472.53
97:15:31

49.38
59.07
-
  Sat: LSD run with 3 fast miles towards the end

Realizing that the sum total of week #06 and #07 was upwards of 140 miles and that I didn't need a longer term (overuse) injury, re-scheduled this week to be a step-back. Also substituted cross country skiing for a vast majority of easy runs. Dr. Hill (D03; 30 minutes) thought my body hadn't needed that much work in quite a while, and got worked on by Lloyd (D05; 90 minutes). Substituted the 24 km Classic edition of 2020 Wolf Tracks Rendezvous in Minocqua, WI, for Saturday's 14-mile LSD run. Managed to keep the combined run + ski mileage around the prescribed weekly limit. Good week!

W08D06 (02/01) was the 2020 Wolf Tracks Rendezvous in Minocqua, WI.

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
09 02/03
E 10.00
10.99
2:36:03
02/04
S 6.00
5.05
1:17:27
02/05
E 10.00
12.58
4:18:58
02/06
M 6.00
6.56
1:31:49
02/07
Rest
-
-
02/08
L 13.00
13.19
2:14:31
02/09
E 8.00
7.77
1:59:31
53.00
56.14
13:58:19
448.00
528.67
111:13:50

49.78
58.74
-
  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

I re-arranged the rest day (from Sunday to Friday) to (a) recover fully from the first week with formal speed and tempo workuts, and (b) participate in the 2020 North End Classic in Cable, WI on Sunday. I have also been observing that my body is taking a bit longer than usual to recover from one run to the next. Good week.

W09D07 (02/09) was the 2020 North End Classic in Cable, WI.

10 02/10
Rest
-
1:00:00
02/11
E 5.00
5.30
1:52:43
02/12
S 7.00
10.08
1:36:06
02/13
E 5.00
5.10
0:51:20
02/14
E 6.00
6.33
1:54:02
02/15
L 16.00
16.07
2:09:11
02/16
Rest
5.05
1:57:31
39.00
47.93
11:20:53
487.00
576.60
122:34:43

48.70
57.66
-
  Tue: 6 x 800-meter repeats with 2-minute moving rest between intervals
Sat: LSD run with 3 W/U + 4 MP + 2 Easy + 4 MP + 3 W/D

An observation during last week (i.e., week #09) was that my body was taking a bit longer than usual to recover from one run to the next. So, I opted to remove the second run on easy days for now and give the body some extra time to recover well for the harder days.

11 02/17
E 5.00
10.12
2:51:16
02/18
S 8.00
9.04
1:13:18
02/19
E 5.00
-
1:30:00
02/20
E 5.00
-
-
02/21
L 18.00
17.71
2:19:21
02/22
E 5.00
-
-
02/23
Rest
3.21
0:34:08
46.00
40.08
8:28:03
533.00
616.68
131:02:46

48.45
56.06
-
  Tue: 4 x 1-mile repeats with 2-minute moving rest between intervals
Sat: LSD run with 2020 American Birkebeiner Classic XC Ski (29 km Kortelopet)

 

W11D05 (02/21) was the 2020 American Birkebeiner in Cable and Hayward, WI.

12 02/24
E 5.00
-
-
02/25
S 8.00
-
-
02/26
E 5.00
-
-
02/27
T 10.00
-
-
02/28
E 6.00
-
-
02/29
L 14.00
-
-
03/01
Rest
-
-
48.00
0.00
0:00:00
581.00
616.68
131:02:46

48.42
51.39
-
  Tue: (2 x 1600-meter) + (4 x 800-meter) repeats
Thu: 6 tempo miles
Sat: LSD run with regular miles

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
13 03/02
E 5.00
-
-
03/03
S 7.00
-
-
03/04
E 5.00
-
-
03/05
T 10.00
-
-
03/06
E 5.00
-
-
03/07
L 20.00
-
-
03/08
Rest
-
-
52.00
0.00
0:00:00
633.00
616.68
131:02:46

48.69
47.44
-
  Tue: 3 x 1-mile repeats with 2-minute moving rest between intervals
Thu: 6 tempo miles
Sat: LSD run with 5k before; 2020 Great Bear Chase Classic XC Ski (25 km); 5k run afterwards

 

W12D06 (03/07) was the 2020 Great Bear Chase in Calumet, MI.

14 03/09
E 5.00
-
-
03/10
S 9.00
-
-
03/11
E 5.00
-
-
03/12
T 9.00
-
-
03/13
E 5.00
-
-
03/14
L 16.00
-
-
03/15
Rest
-
-
49.00
0.00
0:00:00
682.00
616.68
131:02:46

48.71
44.05
-
  Tue: 10 x 800-meter repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: 5 tempo miles
Sat: LSD run with regular miles

 

15 03/16
E 5.00
-
-
03/17
S 8.00
-
-
03/18
E 5.00
-
-
03/19
T 11.00
-
-
03/20
E 5.00
-
-
03/21
L 22.00
-
-
03/22
Rest
-
-
56.00
0.00
0:00:00
738.00
616.68
131:02:46

49.20
41.11
-
  Tue: 4 x 1-mile repeats with 2-minute moving rest between intervals
Thu: 7 tempo miles
Sat: LSD run with 8 progression miles in the second half approaching race pace

 

16 03/23
E 5.00
-
-
03/24
S 9.00
-
-
03/25
E 5.00
-
-
03/26
T 12.00
-
-
03/27
E 5.00
-
-
03/28
L 14.00
-
-
03/29
Rest
-
-
50.00
0.00
0:00:00
788.00
616.68
131:02:46

49.25
38.54
-
  Tue: 5 x 1-mile repeats that start every n-th minute (e.g., n = 5; attempt to -ve split)
Thu: 8 tempo miles
Sat: LSD run with regular miles

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
17 03/30
E 5.00
-
-
03/31
S 9.00
-
-
04/01
E 5.00
-
-
04/02
T 12.00
-
-
04/03
E 5.00
-
-
04/04
L 24.00
-
-
04/05
Rest
-
-
60.00
0.00
0:00:00
848.00
616.68
131:02:46

49.88
36.28
-
  Tue: 4 x (800-meter + 45 sec rest + faster 400-meter + 90 sec rest) repeats
Thu: 8 tempo miles
Sat: LSD run with one block of 6 race pace miles in second and third parts

 

18 04/06
E 5.00
-
-
04/07
S 9.00
-
-
04/08
E 5.00
-
-
04/09
T 12.00
-
-
04/10
E 4.00
-
-
04/11
L 14.00
-
-
04/12
Rest
-
-
49.00
0.00
0:00:00
897.00
616.68
131:02:46

49.83
34.26
-
  Tue: (2 x 1600-meter) + (4 x 800-meter) + (4 x 400-metere) repeats with 2-minute rest
Thu: 8 tempo miles
Sat: LSD run with race pace miles (organized half marathon; dress rehearsal)

 

19 04/13
E 4.00
-
-
04/14
S 7.00
-
-
04/15
E 4.00
-
-
04/16
T 10.00
-
-
04/17
E 4.00
-
-
04/18
L 10.00
-
-
04/19
Rest
-
-
39.00
0.00
0:00:00
936.00
616.68
131:02:46

49.26
32.46
-
  Tue: (3 x 800-meter) + (4 x 400-meter) + (4 x 200-meter) repeats with rest as necessary
Thu: 6 tempo miles
Sat: LSD run with several 100-meter/20-second strides

 

20 04/20
E 4.00
-
-
04/21
S 6.00
-
-
04/22
E 4.00
-
-
04/23
Rest
-
-
04/24
E 3.00
-
-
04/25
R 26.22
-
-
04/26
Rest
-
-
43.22
0.00
0:00:00
979.22
616.68
131:02:46

48.96
30.83
-
  Tue: (2 x 800-meter) + (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 indoor and outdoor activities (distance)
Spectrum of activities by distance range
Spectrum of distance by feel/intensity

An attempt to adhere to the Arthur Lydiard and Stephen Seiler 80 (easy) – 20 (hard) system

Spectrum of heart rate zones (time)

Garmin’s HR zones are different for running and XC skiing. As a result, the latter contributes to Z0 and Z3. Strength and flexibility as well prehab activities contribute to Z0.

Spectrum of footwear usage by distance
Daily vitals

These were measured every day shortly after waking up. If a measurement wasn’t taken on a given day (say, due to laziness), then the value from previous day is used for plotting purposes.

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)