Back in December I outlined my plan of attack for Manchester. After a good deal of research I went for the Pfitzinger and Douglas 18 week, up to 55 mile training plan from the book “Advanced Marathoning”.
How did I find the structure?
I was very pleased with the structure of the plan. The 4 mesocycles leading up to the race were really well designed and I found they made logical sense and flowed into each other nicely.
On a week by week basis, the balance was excellent. Mixing basic principles to do with hard days and easy days, and the balance of mileage was really excellent. Reading the book to understand this I feel was essential. It explained the principles behind the training, the reasons why there are a certain amount of days between sessions of different types, why threshold running is important. it really helped me to trust the plan, and would highly recommend to anyone following a schedule, to read the book alongside it.
Reading the book also helped me to understand how to restructure the plan in case of unforeseen circumstances, such as my travel arrangements, and not to worry if I had to move things around a bit. Which leads me on to my next section…
Did I stick to the plan?
I tried, by and large, to follow the plan as close to the prescribed schedule as possible, but there were some areas I couldn’t make fit.
I had to get a bit creative with Tune Up Races. Around the UK, Sunday is race day, but with P&D they want them on Saturdays, and usually prescribed 8-10km. The closest I could come to reconciling this in my training, was running parkrun on a saturday morning at a “Race Effort”. Obviously these are a bit shorter than prescribed, but I also ran the Reading Half Marathon, which in my head was a bit longer so made up for the other tune up races being short. Essentially, I ran the prescribed number of race pace mileage, just in a slightly different distribution. It’s hard to tell if this had any effect on my final 26.2 result, but I suspect not.
In general, my Saturday runs were probably the sessions I deviated most. This was in order to keep parkrunning (The plan is for Jodie and I to run our 50th together the week before our wedding) so i tried to fit parkruns in with them, either as part of the session or a total replacement. I DID still try and do them at the prescribed intensity though. Most of these were at General Aerobic pace with some strides though, so little “quality” and don’t think they affected the result too much either.
The other area I strayed from a bit, specifically in the early days were the long runs. I already had a high mileage tolerance, so I expedited the ramp up in mileage. This affected me quite a lot, I found the early phases of training very physically demanding, and I probably wouldn’t do the same thing again. This may have left me fresher for the remaining 3 phases of the plan which means I could have performed my sessions better and netted a better finishing time.
Speaking of long runs, there were quite a few of them that were in 2 parts, as I tried to use races as training runs at training paces. Specifically, half marathons. This often meant a break between the two sessions. My final 20 miler for example saw a 7 mile warm up, an hour and a half break, and then the Yeovil Half Marathon. I think this affected the quality of the long run, and again, could have had an impact on my final result. I still like using Half Marathons as part of training runs, as it means aid staions are provided, but in future I would do the half, jog through the funnel, direct to the car to deposit any goody bag/treats and just keep going, leaving as little “rest” as possible.