I officially started my training for the 2020 Asheville Marathon on December 2. When I started training for Chicago, I had a good friend of mine, Bethany, help write my training plan. Several other friends have had her help and I thought it would be wise to get an objective perspective on training, especially coming back from having a baby. Plus, Bethany had run Chicago and knows me well enough that it was a really great fit.
I loved the training plan so I modeled my Asheville training off the work I did and the plan we had for Chicago. I had kept pretty detailed notes about how I felt, what came up, and what I was running along the way so that really helped shape my goals for this round of training cycle. I also looked up a couple training plans for 4:30 finishing goals and melded them together with what I’ve used that has worked. My PR for a marathon is 4:39:02, set in Chicago 2019. My goal for Asheville – my 20th marathon that happens to land on my birthday! – is sub 4:30.
Goal Marathon Time: 4:30
Goal Marathon Pace: 10:18/mi
Long Run Goal Pace (10-20% slower than goal pace): 11:20-12:22/mi
Temp Run Goal Pace: 9:10/mi
Speed Goal Pace (5k race pace): 8:04/mi
Alright, so most of December was adjusting to getting back into a regular running routine and building the long run base back in the double digits. I did a weekly long run throughout November after recovering from Chicago, but I kept my goals pretty loose and let my tender hamstring have a break. A few hiccups this month included traveling from Asheville, North Carolina to Chico, California for a week for work. That 3-hour time difference really sucked the life out of me for a few days upon returning! It was really cool waking up at 4am in Chico feeling like I had slept it, and I took every opportunity of not having an infant wake me up (with a little help from my friends: Melatonin and red wine 😉 ). Additionally, I ended up sick with a head cold and massive congestion for a week. I altered my plans because I’m never one to panic, and just swapped my deload week for a build week. The downside to that was trying to fit in longer runs after indulging for the holidays during Christmas last week. I definitely bonked on my long run…
This was the first time I saw 8:xx as a pace for several miles in a row! I ended with an average 8:45 pace for one of my runs last week and it felt amazing! My hammie was super pissed afterward, but I’ve already scheduled acupuncture and I’m planning on a massage date with my hubby this month. My highest weekly mileage so far has been 24 miles and I’m set to hit 33/34 miles per week toward the end of January. This is probably a great time to throw in my excitement for being accepted as a PROCompression Ambassador for the 3rd year in a row! Follow me on Instagram (@RunningYogiMom) for details about new sock releases and discount codes available! I’ve been using PROs for 5 years for runs and recovery, and they were a pregnancy lifesaver!
So one month down, three to go… Phase 2 is to strength train and up my water intake, then phase three closer toward the race will be to clean up nutrition and tweak the pace.
What are your go-to nutritional supplements for long runs?