Training is Done

A short 3-4 mile run brings this marathon training program to an end. Now it is just the race, which starts in just under 23 hours.

It's been a long training program at 27 weeks and 1,735 miles. 195 runs spread over 188 days. Average weekly mileage of 65 miles, with a peak at 107. That's a lot of training for one race; I really hope I don't screw it up by doing something stupid.

The training ended up as much higher mileage than initially planned. Originally it was supposed to peak about 75 miles, but I just started running longer, and then added in the second run some days and before I knew it, I'd had 7 weeks over 80 miles. Lots of long runs (10 at 20+ miles, and 8 at 15-20 miles), lots of tempo runs, but very little speedwork other than strides.

I have pretty much been on the edge of injury the whole time and had one little hiccup in February, where I had to take 5 days off due to slight achilles issues.

I have had issues with my right knee, left shin, left and right achilles, both ankles and my right foot. As of now, it's the achilles that are most likely to cause ongoing problems, but I knew that getting into this training plan and the goal was to get to the start able to run hard and deal with the injuries afterwards.

So all in all, a successful training plan. I'm fitter than I have ever been in my life and feel very prepared for tomorrow's race. It now just comes down to the conditions and pacing. It will definitely be windy (20MPH gusting to 35), so any secret hidden goals of running sub 3 are completely out the window. I am using my "3:10 Big Wind" plan, which should get me through the first half in 1:35:39 and the second slightly quicker at 1:34:21.

I plan to go up to 30 seconds/mile slower for headwind and 15 seconds/mile faster for tailwind. I also have a slower first mile, and a fade from miles 20-26 built in. Along with adjustments for the (very few) ups and downs my mile pace will range from 6:46 (mile 20) to 7:36 (mile 12).

To be honest, I think I may have screwed up the wind factor a little. According to Daniels, a 20 MPH headwind will slow you about a minute (vs the 30s I have factored in). If that is the case I will hurting trying to stay on pace from miles 5 to 19 (or if I slow down, about 4 minutes off pace).

So the official goals are....
1) Beat my previous best marathon (4:10:10)
....I will be very disappointed if I miss this one
2) Boston Qualifying time (3:20:59)
....I should do this unless weather causes me big problems
3) London "Good For Age" (3:15:00)
....this one depends on the weather
4) Run according to my race plan (3:10:00)
....I should be able to do this, risk is I start too fast, or the wind affects me more than planned
5) Super stretch goal (Sub 3 hour)
....no chance of this, not even going to try (unless there is miraculous weather change)

Secretly I am hoping to get thru mile 19 (the turnaround) on my 3:10 plan feeling strong and then be able to run the last 7 miles faster than plan to bring me in somewhere around 3:08-3:09, but that's the secret plan that I'm not sharing.

Oh well, time to stop analyzing and rest up. Tomorrow this all moves from excel to the road and we're see whether the last 1,735 miles were any use.