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:
Near the beginning of our fourth mile I was running right behind Brian when I heard this loud, strange noise coming from the wooden plank bridge up ahead. The loud sound, along with Brian jumping out of the way, really scared me, and it took a few second for me to realize that there was a deer on the bridge running toward us. There are no shortage of deer around the greenway and Edwin Warner Park, but I’ve never seen one running across a bridge. They make a lot of noise on the wooden planks.
Anyway, Brian and Nathan really ran strong and ended up pretty far ahead of me for the final 4 miles. However, my goal was to remain steady and continue to try and hit my goal range. I ended up getting a little too fast on the last split, but overall I’ll take the results of the day. My legs felt WAY better than I expected. My overall pace for the run was 8:22, which is absolutely in my goal range.
This morning Brian and I did a 6-mile “easy” paced run through Bellevue (including a lap around the vacated mall). My legs felt pretty tight at the beginning, but loosed up quite nicely throughout the run. I’m finally starting to feel like my body is adapting to the load of the Hansons plan, and this is a BIG confidence boost. The heat and humidity continued to be high this morning, but we still had a nice pace that got progressively faster throughout the effort.
I also got in the following cross-training exercises tonight:
Abs / Core
- Plank w Reach (15 x 2)
- Side Raises (25 x 2)
- Bridge (25 x 2)
- Superman / Banana (25 x 2)
- Standard Pushups (30 reps)
- Military Pushups (16 reps)
- Wide Pushups (40 reps)
- Decline Pushups (35 reps)
- Diamond Pushups (10 reps)
Total = 131 reps
Tonight’s Workout VINYL:
by The Black Keys
“I dare you to train for a marathon, and not have it change your life.”