My first post-marathon run was a good one. Slow and relaxed, while enjoying the smell of fallen leaves. Very few kinks in the muscles, and those were smoothed out as the run progressed.
Ran 4.6 miles @ 8:31/mile pace.
Mid 50s, overcast.
Shorts, short sleeved shirt, cap.
I went ahead and registered for the Hyannis Marathon on February 22nd. The past few marathons I've run were done riding on the coattails of ultramarathon training, meaning lots of long runs, but very little or no speedwork, and always a little banged up. I'm really looking forward to the chance to do a marathon with marathon-specific training to see what I can do. Last time I did this was two years ago at Hyannis, and I blew it by trying to be a hero and going out way too fast and DNF'd just before mile 18. That lesson hopefully won't be forgotten this time around. If all goes well, I hope to BQ and that's the primary goal.
I've spent a lot of time the past week formulating my race plan. I'm going to try and be more disciplined in following a training schedule, and I've been pouring through the book Advanced Marathoning by Pete Pftizinger and Scott Douglas for ideas.
I'm going to follow the 18-week plan on 70 miles a week or less. It features six weeks of an endurance cycle, five weeks of a lactate threshold plus endurance cycle, four weeks of a race preparation cycle (emphasis on speed work), and a three week taper.
The only conflict is week one began this past week, and I'm still in recovery. However, I feel my aerobic base is pretty solid, so I'll just gradually incorporate the plan over the next two to three weeks while I'm recovering and go from there. I like this better than just going ahead and doing the 12-week plan, since it allows for more speed work.
I don't plan on following this plan exactly (unrealistic, especially if winter this year is similar to last year), but I do want it to be a solid guideline. The speed workouts and long runs, however, will have little to no room for negotiation.
I'm very much looking forward to this next journey. It's kind of nice to take a break of sorts form the ultramarathoning mindset and get back into the marathoning mindset, just for the change of pace (pun intended... short drum roll followed by a cymbal crash). This should also serve as a nice springboard into training for the Western States 100 in late June. Always nice when race schedules fall perfectly into place like that.
Comments and suggestions on my plan are welcome.