update: 20200708
Marathon training period: 5.17~6.27 (6.27 race day, Jackson River, flat course, last 2 weeks for tapering)
Before 5.17, average 25 mile per weeks for about 10 weeks
Weight: around 130lbs.
series training: 4weeks
- week 1: 32.6 mi, no long run
- week 2: 51.2 mi, 9 mi steady-speed for Saturday / 11 mi long for Sunday,
- week 3: 56.4 mi, 9 mi / 14 mi
- week 4: 56.5 mi, 9 mi / 17 mi
- week 5: 38 mi, 8 mi slow for both Saturday and Sunday
- week 6: 40 mi, race included.
Training target: 6:40 for mp (marathon pace), 2:50 finish time. slow speed (7:30~8:00)
Training strategy:
- Monday: rest
- Tuesday: am (jump + hurdle training + 4mi slow), pm (4mi slow)
- Wednesday: steady speed/hill/speed for 1 hr (wu and cd included)
- Thursday: am (squat + leg strength training + 4mi slow), pm (4mi slow)
- Friday: pm (4mi slow)
- Saturday: steady speed for 1hr (wu and cd included), purpose to exhaust leg for Sunday’s long run
- Sunday: long run
- Before each run: dynamic stretch (3~5mins)
- After each run: static stretch (5mins)
- Every night: foam rolling for 20mins
Race day:
Food: 1 banana, 2 bread slice with peanut butter, oatmeal with milk, 3 stickers bar (80 cal each), 2 cup of coffee, 6 gu gel during the run. (in total 1400 cal, maybe a little more?)
Temperature: 68-79F
mile split:
- 6:26
- 6:19
- 6:24
- 6:23
- 6:21
- 6:23
- 6:22
- 6:19
- 6:27
- 6:20
- 6:25
- 6:18
- 6:24
- 6:26
- 6:29
- 6:29
- 6:23
- 6:30
- 6:32
- 7:04
- 6:30
- 6:54
- 7:08
- 7:09
- 7:15
- 7:40
- 8:00
Summary:
- The overall training plan is hard enough, but not long enough. 8 week should be minimum, 10 week could be optimal. (not sure, check next time).
- Training time: including stretch, around 2 hrs/day.
- Stretch is important, but can I do it more efficient?
- 2 week tapering seems work well for me.
- Saturday exhausting/Sunday long seems work, but the long run is still too short. May extend the longest run to 20~22miles (ideally for twice to three times).
- Should have a better mile split plan, the split plan should be negative split.
- No need to follow others, keep your pace. Stick to your plan.
- Not sure about for the pace for slow run. According to the pace, add 1:30~2:00, but according to the feeling, add around 1:00
- Try nike vaporfly next per
Next race (possible):
- Charlottesville, 10.24
- Richmond, 11.14
- Philadelphia, 11.22
update 20200708:
still unfinished recovery: probably need full 2 weeks to recover
did one 0.2mi and one 0.4 mi today (after 11 days), a little slower than prime. Could not speed up at last 100m of the 0.4mi. May not be able to finish a tough Wednesday train at this moment.
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