A couple of weeks ago I mentioned that one of the core principles of the Hansons Advanced Training Plan was “Cumulative Fatigue.” This is the idea that you are always running on tired legs up until marathon race week. Well a second core principle is the inclusion of two to three “SOS” runs per week. “SOS” stands for Something Of Substance and includes:
- Long Runs – From 10 to 16-miles…completed at a pace somewhere between goal marathon pace and easy pace
- Speed / Strength Workouts – Speed runs are in the first 1/2 of the schedule and include 3-miles of intervals at 5k pace. Strength runs are in the second-half of the schedule and include 6-miles of intervals at half-marathon pace.
- Tempo Runs – From 6 to 10 miles…completed at goal marathon pace
Yesterday was my first scheduled 10-mile “long” run under the Hansons Advanced Marathon training plan. My target pace range for these runs 8:25 to 8:05, and I knew this was going to be a BIG challenge with my tired legs and the nasty heat and humidity. I met Brian and Nathan at the Harpeth River Greenway parking lot across from the Old Harding Road driving range, and we did a 5-mile out-and-back on the greenway back towards Edwin Warner Park. I felt fairly decent from the start, and this only got better as the run progressed. Our first mile was a little slow, but we were also still warming up. After that point I had three splits that were either too slow or too fast by a few seconds, but was generally in the goal range. Here’s a rundown of the splits: