All this marathon talk isn’t over. I have another one at the end of the month that I was way more jazzed about when I registered for it than I am now. So get ready for some more bitching, particularly about my shoulder because that issue hasn’t gone away. *cries*
With any big race or PR, I like to reflect on what I did differently during training so I have something to look back on. First, let me say that I know everyone trains differently. I read Michelle’s post on what she did to PR and thought, “no way that would work for me” but it worked for her and she got a massive PR. So I realize this is mostly for my benefit. Selfish post comin’ at cha.
Here’s what I did for an almost six minute PR:
I ran three days a week.
I ran three days a week for my last marathon too (one easy, one speed, one long) and it’s about all I can take. I barely have time to do my laundry much less increase my running so I kept it at three days. I also cut my Crossfit from three days to two days a week. One thing I will never do is completely cut strength training. I am a firm believer that is helps prevent injury.
I cut my training time.
Last time around, I trained for five months and was burned out six weeks before the marathon. This time, I trained for three months and started with a 10 mile base. I enjoyed my long runs so much more. I also ran two 20+ milers instead of three. I was worried it wasn’t enough at first, but it definitely was.
I walked every mile during long runs.
It’s nasty hot in Orlando. If I don’t walk, I’m not getting through a long run. So I walked between .10-.25 of every mile. The time on your feet is what’s important so I tried to kept that in mind when I saw how much those walks killed my pace. Some people have a hard time with the stop and go but I find that it gives me more energy.
I skipped runs and that was ok.
I missed a bunch of weekday runs and one or two long runs. Almost all of those were because of social plans. I used to stress out about skipping runs but this time around, I enjoyed the occasional break.
I kept up with speed training.
If I missed a weekday run, I made sure it was my easy run. I always tried to get speed work in. The first time around, I followed my running group’s speed work schedule. It was a lot of “2 x 4 x 400” or “2 x 1200 x 800 x 600 x 400” type runs which I think did absolutely nothing for me. This year, my speed runs were the same every time. I ran one slower warm-up mile and then 2-4 speed miles at the fastest pace I could without needing to stop, usually between 8:45 – 9:10 depending on how I was feeling. Consistent speed works much better for me.
That’s about it. Nothing really crazy in there. Of course, I also had that giant knot in my calf (must start stretching) that I got rid of with sports massages. I’m hoping my shoulder can make it through this next race because another 26 miles of that pain is not something I want to go through again. This next marathon should be interesting.
What’s your favorite PR strategy? How do I go about detaching my shoulder for this next race? Isn’t that selfish panda the cutest thing ever?