Mon: 12k run (6k moderate pace, 6k very fast pace, if running, or trying to run, with the top boys); Tues: short intervals on track; Wed: intervals on track with club (not running hard); Thurs: short intervals on track; Fri: rest; Sat: rest (watching track meets); Sun: 24k easy. Some days will be adjusted due to work demands.
Definitely not a marathon training program, or even a half or 10k program. But I like running with the kids so I'll just do it for fun and as preparation for real training to begin on May 17.
So, as I mentioned in the previous post, the reason for a new program is that my legs were dead the last 10k of the marathon. Hence I need stronger legs (or a slower pace, but we won't go there). My feeling is that my legs cannot handle the stress of a fast pace for long distances (half as well as full marathon). So I need to stress them more, and that means more hard runs, not more long, slow runs.
This theory is backed by two pieces of "evidence." The first is Hosaka-san, the Japanese guy who broke the world record for 60 year olds last February with an astounding 2:36:30. Brett Larner of japanrunningnews.blogspot interviewed him for Running Times (be sure to read it in the June or July issue). Hosaka's training is quite amazing. He does not do long runs. He does 10k in the morning and 20k in the afternoon, each of which includes 5 x 1k of fast intervals. He does this every single day. This is a "hard runs" program taken to the extreme. Of course, normal human beings can't do this, but the theory is valid, and he is the proof. You could say he is doing long distance, since he runs 210k (126 miles) per week, but the point is, he doesn't do any long runs, or easy runs.
The second is an article in the latest issue of Peak Running Performance, a newsletter I highly recommend (google it), which talks about the two theories of marathon training: LIM (Less Is More) and MIB (More Is Better). LIM is followed by the Hanson-Brooks team, among others (actually I think most Kenyans favor quality over quantity). The Hanson guys don't do any runs over 16 miles (25k). The point is, LIM is an accepted marathon training method, which I have now embraced. With the understanding that you do most runs hard.
As for weekly distance, I have settled on 90k (55 miles). I don't think you can run a decent marathon on less than 90k a week, and I don't want to run more than that, so 90k it is (with occasional easy weeks, depending on how I feel).
The program looks like this:
Tues: 15k. Average pace, including very short hill sprints (5, working up to 10). Got this from a Brad Hudson article in the March Running Times. Napa runner Sky also mentioned doing these.
Wed: AM - 12k average pace. Evening - intervals on the track, typically 6 x 1000m, run at 5k race pace (VO2 max).
Thurs: 15k hard. Could be 3k-5k intervals, or progression (each 3k or 5k faster), or 5 hard 1Ks in the middle, or LT (half marathon) pace for 10k.
Fri: Rest (cross training).
Sat: 15k - same as Thursday.
Sun: 25k at a good pace. Or 18k hill workout (Trail thru the woods at Ome - continual up/down with many steep sections - want to do this about every 3 weeks).
So that is 90k and for me, it is a pretty tough week. But if it feels tough, I just have to think of Hosaka.
Alternatively, it could be:
Wed: AM 10k, PM 8k
Thurs: 18k (16 hard)
Sat: 24 (16 hard)
Sun: AM 10k, PM 20K
Mon & Tues: Off
Probably not as good, because I lose the hills on Tuesday and Sunday would be kind of brutal.
Any comments welcomed.