I do hope I’m not tempting fate writing about this (although how much tempting fate is our subconscious bias, influencing behaviour leading to the exact outcome we want to avoid I’m unsure about) but to date my road to Boston has been smooth.
Hotel for Boston is booked, next flights and somewhere post run to stay.
I’ve been pleased with how everything has been progressing. 3 100km+ weeks under my belt, more importantly 9, 9 day training cycles completed. One of the lessons I have absorbed from 2020 was the amount my body liked having at least 2 days rest between more taxing sessions. The other changes that I’ve put into place that are really helping – or at least have helped so far:
9 day training cycle – 1 day of tempo, 2 days recovery / 1 day speed, 1 day recovery, 1 day rest / 1 day longer marathon session, 2 days easy.
2 x strength sessions in the cycle, each after the speed / tempo session. As longer runs crept up, drop weights to help reduce fatigue
1 x 6 x 30m sprints (flys) the day before speed work. This I’ve really enjoyed, focusing on form and feel.
1 x 6-8 x 20 sec downhill strides to help build my quads for Boston hills.
All tempo running out and back on the flat.
All the marathon sessions over the hills / undulations of Thanet out to Ramsgate and back.
Post marathon sessions 1 x 61 point Himalayan meditation session and later on that day Wim Hof 4 x 40 breaths & holds to help settle / reset my nervous system.
Gels every 7k on the longer runs that works for me.
Pre Tempo / marathon runs proper stretching of glutes & opening back up. Theragun massage to help loosen everything up.
I’m about to transition away from above to more tempo / marathon work and change the balance in the 9 days to
1/2 easy day 3 tempo
4 easy / 5 200’s / 6 rest
7 marathon / 8 easy / 9 easy
So giving 3 days from tempo to marathon & 4 days from marathon to tempo.
200’s I may shift around a little – speed to help maintain 5k effort. Maybe I’ll chuck in some 10 x 800 Yassoos if feeling strong and shift days back 1.
BreatheToMove 