After yesterday’s 24K long run, and after more than 445km logged over 9 weeks, I’ve finally crossed the midpoint of the Hansons’ 18-week training program.
It’s time to take stock of how far I’ve come, how I’m feeling and the challenges to come in the final 9 weeks. I obsess in my record keeping, a habit built ever since my first sub-4 hour some years back. In order to improve, it’s necessary to have an opportunity to review past data, analyze trends and weaknesses and address them in the current marathon training cycle.
Here are some of the analysis culled from the number crunching:
- Prior to starting the 18-week program, I’ve averaged 35K/week mileage from November ‘17 to February ’18. 35K/week isn’t much but they’re more miles run in those 4 months compared to previous pre-training phases.
- I logged 165K (averaging 33K/week) in Mar ’18. Since I had a shorter training period last year – only started training in April – that’s lower compared to the same month in 2016 when I logged 181K. The positive thing this time around was the consistency and no missed days, with an ascending weekly mileage as prescribed by the Hansons Program.
- The consistent trend continued for Apr ’18, with 302K logged, close to 40K more than Apr ’17. This presented an average of 70K/week mileage. The weekly mileage continued to see an upward trajectory, with no cutbacks. There will be 3 weeks of cutbacks in May in between 2 high mileage weeks, so there will be some relief there. Hopefully.
- Saturday’s visit to the physio addressed the right calf issue which had plagued me the last 2 weeks, due to the excruciating drive to and from the office.
I’ve largely kept to the training ethos of the Hansons Marathon Method i.e. “Challenging but not Impossible”, “Don’t make it harder than it already is“, and “Don’t peak too early“. Feeling too good when running hard this early in the training may be a onset premature peaking. With each week, my body is adapting to the higher mileage and I’ve to continue to find time for prehab routines and strength training, without which the body won’t be able to take the load. All in all, I want my workouts to feel effortless from Week 16 onwards which is still 7 weeks away.
I’ve ridden a bout of flu without losing a day’s workout. My sense of resolve carried me through those few days but I’d like to think that by staying calm and weighing my options (in adjusting my workouts) as the situation develops were key to successfully navigating the week and bouncing back quickly.
Nutrition wise, I’ve supplemented my diet with protein drinks and magnesium tablets, especially after the SOS sessions. Breakfast of overnight oats are taken twice a week as are salad dinners. While I still don’t consume as much rice, I’m also fully aware of my increased need for calories. Unlike previously, I treat myself to ice-cream as rewards. Call it a more middle-ground approach and I’ve managed to keep my weight to the low 59kgs.
As usual, I rotated through my shoe inventory in training for GCM18. Most of these shoes aren’t new and have prior miles in them. I’m quite sure a few pairs will be retired by the time I toe the line on the Gold Coast. Here are the mileage logged in them, first set of numbers reflect the total run for GCM18 training while the second set, the total mileage logged.
Clayton 2 – 48.5/237
Clifton 4 – 41/90
Epic React – 70/77
Lunar Tempo – 47.6/220
Streak 6 – 13.1/111
Tracer – 43.2/191
Vaporfly 4% – 16/50 (I bought it used)
Vazee Pace – 8.2/32
Zoom Elite 9 – 44.3/208
Zoom Fly – 12/76
Zoom Span – 96.7/307
So it’s all systems go now but where I could do better is to re-establish a rigorous strength regimen in order to support and optimize my running.
2018 will be the 40th running of the Gold Coast Marathon (GCM). I’ll be returning for my 8th GCM and training plans have been drawn up. Won’t you join me for some Good Times? Hit the image below to get to the official Gold Coast Marathon website! Do join the Team Malaysia Facebook page to get all the local happenings, updates on training sessions, tips on travel and running the race on the Gold Coast.