I took a few more days completely off because there is no point in getting injured in an off-season. I changed my mind about trying to fit in a fall half marathon and instead decided this would be a good time to look at mechanics, strength training, and start putting together a prospective race season for spring that I can train for properly. I want to be in a position to go after a 2:50 race in the fall.
Winter. I have a subelite application in for Miami in January. (Half-marathon)
Spring. I’m considering Glass City Toledo Marathon and Pittsburgh Marathon. Pittsburgh is the top of my list. I was offered an “American Development” entry spot for it and have plans to go bike the Pittsburgh course in two weeks. Dexter-to-Ann Arbor. half-marathon or 10k. This is just a really cool part of the Midwest.
Fall. Doesn’t matter yet, but it will likely either be Columbus or Toronto Waterfront Marathon.
Monday-Thursday: Days off.
Friday I started looking at strength training excercises and shot some video. From the side, hip extension and flexion looks pretty good, but the back view gives the real story: Poor hip abduction, foot crossover and lots of torsion upon landing. I’m sure it got wore this year. The wear patters on my shoes got worse as the season went on.
Video: Easy Speed 7mph (side and back)
Video: Marathon Speed 8.8mph, 6:50/mi (side and back)
Video: Interval Speed (barely faster than 5K speed), 10mph, 6:00/mi (side and back)
Saturday. 5 treadmill miles total. About two miles with video focusing on mechanics and then three more miles watching TV.
Sunday I resumed training with treadmill Intervals — while watching NYC marathon pregame show. warmup, 5x1000m@I (10.1mph,0.5%), recovery, easy miles. 9 mi total. This was the first time I’ve ever run intervals on a treadmill and were the first intervals I’ve run in over two months. It was sort of cool to set the speed and not have to think about pacing. I also feel like they went by faster.
Totals: 4 days off, 14 miles run.