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Thursday, August 16, 2012

Three months of training in one post... how efficient!

No updates to my running blog in 3 months=unacceptable!  So, here is one... 

Unlike the previous two build-ups, I am having a very good one this time :)))  I took a couple of weeks off after the Vermont City Marathon.  I came back to running with very minor problems.  I started easy, doing four 35-40 miles weeks with short speed and tempo workouts, but no    difficult long runs. In late July, I increased the mileage and intensity of the workouts, including the usual long run in the weekend. Mileage went from 40 to 45-48 miles/week.  I had three major goals during those two months: (i) recover my speed, (ii) get stronger and more balanced, and  (iii) stay healthy. 

As the weeks went by, my running kept getting better.  I started to do longer and better workouts without struggling with the pain I experienced for almost a year.  My strides were healthier, my running form was good and my body (in general) was more flexible and stronger. I also noticed that my mindset was different. I recovered the focus, the motivation, and the discipline necessary to train hard for a marathon. As long as I stay healthy, a good fall racing season will follow. 

I know it because in the past two weeks I've done the fastest and hardest workouts in 16 months... and I am doing it in really bad conditions (high heat and humidity). I am back to my usual three quality workouts per week (speed, tempo, long run). I've done 50 miles per week since the beginning of August.  This will be the third 50+miles week in a row.  I am exactly where I was 11 weeks before running a 3:09 in Eugene (being cautions) and my motivation is great.  

Not sure where my next marathon is going to be.  Toronto, Hartford, Amsterdam and Frankfurt are in the list... call me crazy, but if I find a good deal I am going to run in Frankfurt with Patrick Makau :) I have not committed to any marathon because I need to make sure that I am going to be 100% coming race day.  In the meantime, I am planning to do a 10 mile race this Sunday (Brooklyn) and a half in September (Philly most likely). Wish me luck!