am) 10 miles. Easy jogging. HR 126. Max HR 140.
pm) 9 miles HR avg. 140/ annoyingly difficult to hold HR up. I kind of wanted to just chill and go easy but I found myself feeling pretty good, so I held HR above 135 which required a solid effort through out the run.
Here is an e-mail response to a friend of mine.
I have a very solid understanding of how to guide an athlete, but I seem to get confused when it comes to my own schedule?
A new 'manifesto' I have from Renato Canova explains it this way:
Build volume first, then slowly increase the speed of the volume (90% up to 102% of marathon pace). Once you adapt to the high volume/ speed, then start to do structured interval sessions that progress in duration, speed is up to 105% of marathon speed.
IE: 4 X 2 miles.
4 X 3 miles.
4 X 4 miles.
5 X 4 miles.
In the last 8 weeks before the marathon, reduce volume and focus entirely on 2 long runs per week that are very hard and very long. IE: 18-26 miles with as much time as possible at goal speed. Recovery after these runs is critical and should be 2 full days (before and after each run) of low mileage at recovery pace.
Fairly simple really. And the intensity is never so high that acute breakdown occurs. I like the idea of simply holding high mileage until it feels easier, then very gradually increase the speed until you also adapt to that. He says to avoid structuring it too specifically and just let it come to you. If you feel good then push to goal marathon pace, if you're tired then just put in miles.
My run yesterday was solid. My 9th mile was 5:53 pace with some significant hills and HR never broke 170. I ran 10 miles this morning and felt OK. I think how I feel today is more telling in terms of the level of stress from yesterday's run. I'm not wasted showing that I can handle the higher effort. I think it's critical to space these runs out by several days to start- then try to do them more and more frequently, but not force them to happen.
The one thing I am sure of is that I respond well to what I'm doing and I don't need to go messing with it much.
I have a newer version of Renato Canova's marathon training philosophy that I am outlining in to a structured and outlined 'manifesto'. If you have read his book, this new version is a subtle departure from his older philosophy. His philosophy is extremely sound in terms of building physiology specific to the marathon. It's based entirely on fuel consumption and how to train to use predominately fat during a race. This basic concept is the very core of the marathon. I get a strong sense from studying his philosophy that your speed for a 10k doesn't mean as much as some people think it does, and I have to agree. But in order to be a weak 10k runner and still run a marathon fast, there can be little margin for error in the specifics of your marathon training. A very fast 10k runner can get away with making mistakes because they have a foundation that allows for this. A very fast 10k runner that doesn't make mistakes is essentially a <2:05 guy.
Another reason I gravitate towards Canova is that he does give specifics to HR training, but only if you are able to read what he is saying, rather than just look at the words. His foundation for training is based off lab tested lactate threshold and percentages of this pace. He also uses lab tested AeT to determine an athletes marathon readiness, then he tells you exactly how to get ready. Good stuff if you're a geek like me.