I am still recovering from last week’s marathon and will probably give it another week before I do any hard running. I didn’t run the first three days after the marathon, but started to do some light running on Thursday. For the most part I’m feeling pretty good, although my quadriceps have some residual pain that is probably a result of all the downhill pounding during the marathon.
I have outlined my training plan for Boston below. I have about 10 weeks left to prepare. I’ve decided I’m not going to go into Boston with a time goal and plan to run it by feel. I ran the Carlsbad Marathon fixated on my Garmin watch trying to maintain a certain pace rather than naturally falling into a comfortable and sustainable pace. As a result, I burned out too early in the race. Although I’ll be training to be in shape to run a marathon between 3:10 to 3:20 I don’t want the added stress of meeting a specific time.
The plan still utilizes the Hansons Marathon Method, although I’ve tweaked it by increasing mileage a couple miles here and there on my easy run days. The speed work and tempo days remain unchanged from my last training cycle. But I’m breaking the rules HMM laid out by increasing my long runs to 18 – 20 miles instead of the recommended 16 miles. For me anyways, I just don’t think 16 miles is sufficient for a long run. Also, psychologically I want to go into a marathon with at least a couple quality 20 mile long runs under my belt.
In addition to the running, I will include some core training and stretching/yoga. Also, will try and maintain discipline with my diet (80~90% vegan), sleep (8-9 hours a night), and keeping stress levels low.