Post Marathon - Getting Back Into It

With the Cape Marathon about a month ago, I've been able to take a look at my training to see what went wrong in addition to get back into it.

I don't want to dredge up the crappy finish too much, but the big issue I've noticed with the training is the lack of quality long runs. I basically started training in earnest 10 weeks out (just a few days after the BUDA tournament), and 10 weeks simply wasn't enough time for me. I also should have run a lot more 16+ long runs. I had respectable mileage throughout the 10 weeks, but a lot of that came from doubles. In retrospect, I think the doubles would best serve me as recovery runs - not a way to hit X miles for the day.

With that in mind, training towards something in the spring slowly started just the week after the Cape. Next time around if I crash, it will not be due to a lack of training, long runs, or anything else.

Sunday		4-Nov		Moderate		0:07:38		7.02		Warm up w/Raleigh then around the Charles.
Monday		5-Nov		Rest		0:07:27		7.5		Three Hill Route during lunch. Couple miles and gym in the evening.
Tuesday		6-Nov		Intervals				10.1		M800/400/1000/1200/1000/400/M800
Wednesday		7-Nov		Recovery				0		Rest
Thursday		8-Nov		Hills				10.01		Hill repeats on heartbreak.
Friday		9-Nov		Recovery		0:07:37		1.07		Easy jog with Raleigh
Saturday		10-Nov		Moderate		0:08:07		6.09		Jog to the Harvard track, drills 3x100m (13.69, 13.35, 13.58), jog home.
Sunday		11-Nov		Recovery		0:08:13		8.13		Recovery run.
Monday		12-Nov		Rest		0:07:26		8.04		2m w/Raleigh in the afternoon. Evening: 1m-easy/1m-hard/1m-easy/1m-hard/1m-easy/.5-hard/.5-easy.
Tuesday		13-Nov		Intervals				10.76		800/1200/800/600x2/400x2/m800 - I was trying to hit 5:40 pace for the 8's and 12's, and was pretty dead on, and aiming for between 5:00 and 5:20 for the 6's and 4's and hit that as well.  Tough workout, but went well.
Wednesday		14-Nov		Rest or Recovery		0:07:40		6.05		Three Hill Route.
Thursday		15-Nov		Hills				10.07		Hill repeats on heartbreak.
Friday		16-Nov		Tempo				1.03		Jog to and from gym. Ankle bothering me - cross train.
Saturday		17-Nov		Rest or Recovery				6.09		Fresh Pond race in 14:41 (5:58/mile). Tendonitis didn't bother me until the cooldown, but it's still there.
Sunday		18-Nov		Long Run		0:08:15		12		Resting for most of the day then went out with Raleigh and decided I'd hit the mileage. Tendonitis in my ankle since Sunday still bothering me.
Monday		19-Nov		Rest				0		Rest.
Tuesday		20-Nov		Intervals		0:08:09		8.59		400/200x4/400 - CSU doesn't do the track workout during Thanskgiving week so I just jogged to the track to do a quick speed-focused workout on my own.
Wednesday		21-Nov		Rest or Recovery				0		Travel.
Thursday		22-Nov		5k				6.06		18:41 for the 5k - my watch had a different time by 14 seconds, but regardless this was a crappy race. Not write-up worthy.
Friday		23-Nov		ADATTFG				0.48		Started to do a warm-up before football, but stopped short due to the tendonitis in my ankle.
Saturday		24-Nov		Rest or Recovery		0:07:43		4		Easy.
Sunday		25-Nov		Long Run		0:07:46		13.1		Never felt comfortable. Ankle still an issue.
Monday		26-Nov		Double		0:08:02		6.08		No time for a double, just did an easy 6.
Tuesday		27-Nov		Hills				0		Lots of driving today and the ankle is still bothering me. Vacation/kitchen week anyways, so this day off made sense.
Wednesday		28-Nov		Rest or Recovery				10.1		4m in the a.m., 6 in the p.m. Evening workout was a 2 mile warm up then the final 4 at about a 6:30 pace. Ankle still an issue, but legs felt ok.
Thursday		29-Nov		Intervals				11.5		(200/200/400)x4/800.  Long warm up, hard workout, long cool down.  Solid.
Friday		30-Nov		Rest or Recovery		0:07:38		8.14		Three hill route at lunch. Easy   w/Raleigh after work.
Saturday		1-Dec		Rest or Recovery		0:08:12		3.14		Ankle is still pretty tender - just an easy jog before tomorrow's long run. Cross training/core at home afterward.

Total weekly mileage of of 41, 50, 31, 52. Weekly long runs start now.