My Fall 2020 Training Plan
Prologue
The world is still in the midst of the COVID-19 pandemic but I’m still preparing for the eventual return of road racing.
In May, the Boston Marathon was postponed until September.
In late July, I was poised to start training for the London Marathon but it was postponed to October 4th and turned into an elite-only event.
During the summer, I worked the half marathon plan in Daniel’s Running Formula hoping it would allow my beat-up body to recover while also regaining some lost speed. I averaged 40-50 miles a week, including regular track sessions. However, my long runs weren’t particularly long and I decided I was no longer fit enough to participate in the virtual Boston Marathon in early September.
Long-term goals
I’m putting all focus into finishing well at next year’s Wanda World Age Group Marathon Championships at the London Marathon on October 3, 2021. That gives me thirteen months to get into competition shape! I would like to run sub-3:40 (8:24 pace).
Self-assessment
Like many runners, I tend to focus on what I need to improve. But, a podcast I listened to recently reminded me that I should play to my strengths when training and not to just work to improve my weaknesses.
Strengths:
- Experience. I been running 10 years now and have a good sense for how my body responds to certain workouts.
- Consistency. My lifestyle allows me to run every day.
- Resiliency. My body handles high mileage fairly well without getting seriously injured.
Weaknesses:
- Age. I’m in my late-40s now and am starting to slow down a bit.
- Flexibility. My muscles are less flexible as I get older.
- Injury. I have some lingering Achilles tendonitis in my left heel.
The Plan
Choosing or designing a plan
With the return of large-scale road racing events so uncertain, I didn’t think it made sense to follow a formal training plan right now. So, I decided to set my own schedule based on the principles in some of my favorite running books and my own experience.
Setting an end date
If the 2021 Boston Marathon occurs, it should be on Monday, April 19th. Counting back from that date, I would start an 18-week training program on Sunday, December 13th. However, I would want to give myself a week or two to recuperate before starting a marathon training cycle. So, I would want to end this fall training cycle around Saturday, November 28th.
Setting a start date
My summer training cycle concluded on Saturday, August 22nd. I wanted to give my body a little bit of a break, though, so I took a couple of weeks off. Starting this fall cycle on Sunday, September 6th results in a 12-week cycle.
Arranging workouts
Long run. When I’m ready to start training for the 2021 Boston Marathon, I will probably follow the 55 to 70 miles per week training plan in Advanced Marathoning by Pete Pfitzinger (“Pfitz”).
“As a rule, you should be running at least 45 miles a week before starting these schedules, and in the last month you should have comfortably completed a run close in length to the long run called for in the first week of the schedule.”
The long run in the first week of that plan is 15 miles. So, I would like to build to that distance by November.
Medium-long, threshold, marathon-pace runs. In addition to a long run, the Pfitz 18/55-70 plan features mid-week runs from 11 to 14 miles. During the first week, there’s a 9 mile run with 4 miles @ threshold pace. The next week, there is a 16 mile run with 8 miles @ marathon pace. Again, my goal is to build to something in that range by the end of the 12 weeks.
Speed. Pfitz omits speed workouts (VO2max) for the first phase of
the training program, so I’m not going to worry about being fit enough for specific workouts. However, I’ve grown fond of the track and would like to continue going regularly.
With all of this in mind, I added a rough training plan to my training log on RunningAhead. I went with 3-week training blocks followed by a cut-down week.
Selecting tune-up races
While there have been some small races happening in the area, I think I will stick to time trials through the RunWashington Strava Challenge. (I’m currently first female for the Roosevelt Island segment.)
Other Considerations
Cross-training
To improve my overall strength, I would like to start weight training again. I can do this relatively socially distanced in my apartment building’s gym during my lunch break. My goal will be two full-body routines a week working my legs, arms, back, shoulders, and abdominals.
And, I plan on bicycling regularly, too. I will be returning to work on-site once a week and plan to commute by bike. The trip is about 7 miles each way.
