- Increase my mileage to around 115 a week or so. I won't need as much mileage training for the longer stuff.
- Incorporate stuff at 10k pace or faster with extra recovery. I don't want to jump right into the intense stuff right off the bat so I don't become stale before my season ends. The key is to stay in touch with faster running so I can transition to it easier down the road and also because I feel you should stay somewhat in touch with your speed, nearly year-round.
- Incorporate longer, moderate running. While I'm training for shorter races, I'm still a marathoner, so it's important to not lose the metabolic adaptations I've made. I was listening to the Mark Hadley podcast on RunFanRadio a couple of weeks ago and the host, Ben Rosario, mentioned that you just can't train however you want and then try and jump into a 12-week or whatever marathon cycle and expect to be ok. I spent a long time teaching myself to turn from a 5k runner to a marathoner and I don't want to go backwards. Yeah, I'll sacrifice some of my speed in the shorter distances, but who cares?
- Run a little bit of marathon-pace stuff. If I were coming off a half-marathon cycle, opposed to a marathon cycle, I'd run a good bit more marathon-type stuff during this time. But I feel like I covered my bases pretty well over the last couple of months, so I only need to stay in-touch with it, rather than build it.
- Spend more time on strength/power. I've been lazy on my hill sprints for quite some time, so I will jump into those and be consistent with them. I'll also add the lunge matrix before my runs, the myrtle routine after my runs and get back to my squats. I may even go all out and sell my weights/squat rack and join the gym up the road.
- Shift to some quality work at half-marathon pace without killing myself. Stuff like 4-6 mile tempos, longer fartleks with short rest, longer intervals on the track, etc.
- Make my shorter speed days harder by extending the intervals/shortening the rest. Instead of doing something like 6x1 mile at 10k pace with 3:00 rest, change it to 2:00 rest. Instead of 20x400m at 5k pace with 1:00 rest, speed it up to 3k pace or even a little faster.
- Get in some fast races
- Keep the mileage steady
- Keep around the moderate running
- Continue strength/power based stuff
- More work at half-marathon pace. Old-school training has you ramp up on speed as the season winds down but that doesn't work well for me. I feel you should spend a lot of time at the pace you plan on running for your peak race. Running more than 5% slower or faster on your harder days, during your last training cycle, won't have much carry-over value for that specific race.
- Throw in some marathon-specific workouts. Marathon pace is probably about 4% slower or maybe even slightly less if you have a huge gas tank, than 25k pace, so this fits into the proper workout intensity for this time period. It will also help keep me "marathon strong" for the fall.
- Set some PR's
- Ramp up the mileage some as intensity falls
- And yes, keep around the strength/power stuff
I'm also focusing much more on the little things this season. More time using my stretching rope, use my Stick/foam roller/PVC pipe more, more strength stuff and drills and I may even cough up the cash and get a monthly massage. Watch out.
And here are the planned races I have for the Spring. I will probably jump in a couple more as workouts but as of now, these are the races I'm ready to go all-out in.
March 16th: Gate River 15k (USA 15k Champs). I won't be too sharp for this one and I don't really have a time goal. It's been a bucket list race for the past couple of years and my goal is to go out there and compete, really, really hard. And of course I will put some guys on my hit list once I see the entries.
March 23: Middle Tennessee Shootout 5k. This is a first-year Nashville race that is on a fast course. My friend is putting it on and is doing his best to make it a quality race. I'd like to attack the State Record (14:13) here if I can.
April 4th: Stanford 5000m or 10000m. Hopefully I get into the meet because the track is short and downhill. If I get in, I'll shoot for at least sub 14 or sub 29. If I don't get in, I'll run the Sea Ray Relays 5000m the next week.
April 19th: Derby miniMarathon: I ran 64:39 here two years ago when I was just shooting for sub 66. The course is flat and fast and if mother nature cooperates and if training is going well, I'll shoot for a new PR and maybe even sub 63:00.
May 10th: USA 25k Championships. After this race last year, I vowed to never run this race or return to the state of Michigan again. Ever. But 25k is a good distance for me and I want to go for some revenge. So I guess I'll be heading up there again and will make it my peak race (and not run a marathon two weeks beforehand again).
May 26th: Bolder Boulder 10k Uphill, 10k, at altitude...what am I thinking? This will be on my running break but I will still race it all-out. Newton wants all of their guys to race it, so I'm going to jump on board. I also saw that a teacher with 16 years of experience and a PhD. makes over $97,000 in the Boulder Valley School District. Anyone have a hook-up for a PE and Kindergarten Teacher? And a house that isn't half the size of the one I have now at double the price?