T: 10, part of it at M.P. (or more like marathon effort)
Th: 8 total, including 6X2:30 at 10k effort, 1:30 recovery
Su: 8 planned
I was rereading the Hanson Plan for the umpteenth time, as well as one of the articles by coaches Renato Canova and Brad Hudson, and I'm going to try something completely different this time. I'm going to do a reverse periodization. Instead of doing slow, slogging base work at the beginning of the cycle, then speedwork at the end, I'm going to do the speedwork at the beginning, then make the speedwork longer and slower as the marathon approaches. It makes a lot of sense, and I now understand why the Hansons have you do intense "speed" sessions at the beginning of the cycle and slower "strength" sessions at the end, when that seems counterintuitive. It's because the marathon is a very long, very slow race, compared to the 5k and the 10k. Canova explains that the speedwork at the beginning of the cycle "builds the engine," while the M.P. runs at the end of the cycle improve the efficiency of the engine. This makes perfect sense. If you're training for shorter races, you do the opposite--build efficiency first, then speed, but the marathon is just the opposite. So I'm going to try to keep up these Hansonesque "speed" sessions for the first 6 weeks, then slow them down and double their distance in the last six weeks, hopefully getting the weekly mileage back up to 90-100 again by then.
We'll see if this works.
I rotated the hell out of my shoes this week, because it's kind of fun. First I ran in the Saucony Trigons, then the Adidas Rotterdams for faster paced running, then the Spira Clarions, then the Mizuno Orlands, then I tried out my new Saucony Chewbaccas (Chebaccos actually) trail shoes for the first time yesterday. Those are truly wonderful shoes. They are very, very, very light for trail shoes (about 10 1/2 ounces,) very flexible for trail shoes, and very springy and well-cushioned. I like the obnoxious orange color scheme too. I like them so much that I will probably end up doing a lot of my road running in them too.