So this was actually the post I wrote yesterday before the Government Shitstorm hit the proverbial fan and got between me and the Marine Corps Marathon…
I’ve kept a pretty low profile lately when it comes to my training schedule as of late, so let me take a few minutes to fill you in.
There’s 8 weeks between IRONMAN Louisville and the Marine Corps Marathon and as I may have mentioned in the past, my running had been taking a backseat to my swimming and biking. Here’s how I’ve brought it back up to speed to a place where I feel confident just 12 days pre-MCM:
Step 1: Rest. (I know it should be “cut a hole in a box” but…)
My body needed some R&R after IMLou and I gave it just that – 6 days of nothing. One week post-IM I went for a 4 mile run and started to get back into spin class and mid-week runs shortly thereafter.
Step 2: Build.
During the week leading up to IMLou, I was trying to think about anything but the race and I found it especially helped to focus on things that would occur after the race – my haircut, Charlotte’s first football game, and Marathon training. I started to devise a plan for building up my long runs:
Week 1: 4 miles
Week 2: 8 miles
Week 3: 13 miles
Week 4: 16 miles
Week 5: 18.6 miles (Salem Lake 30k)
Week 6: 20 miles
These were done on the weekends working around football games as needed. During the mid-week, I planned 3 runs – usually, 3-4 miles on Tuesdays and Thursdays and 6-8 miles on Wednesdays. I’ve also kept up with early morning spin on Tuesdays and Fridays as much as possible.
Step 3: Taper.
So that leaves two weeks pre-MCM which are reserved for tapering. The long runs shorted to 12 miles this past weekend and just 6 miles this coming weekend. My mid-week remains largely unchanged, though I’ll probably shorten the runs a bit this week and next.