Training Cycle Postmortem

[Dale]

After running my goal marathon recently and taking a couple of down weeks to recovery and recharge, I'm trying to reflect on the last several months training and to get a good post-mortem out of it in order to shape my next buildup. 

I had some ups and downs but overall felt like I made some pretty decent progress and was able to learn some things about myself as a runner.  For example, I believe I've discovered that I have developed a good dose of endurance and can execute the LSD runs pretty easily.  I also seem to have some natural speed and can knock out shorter Interval/Fartlek sessions without feeling too terrible.  What I don't seem to have much of is Stamina.....the longer Threshold runs (i.e. those lasting several miles) are very hard for me to run well.  I also think I peaked a bit early in this last buildup (like March early) and was a bit flat over the past couple of months.  I feel like the higher mileage helped but at times I was on the fine line between maximal training and injury. 

Anyway, I already know my opinions on the matter but would appreciate thoughts of bloggers who may have some insights I may be missing.  All thoughts or ideas are welcome.  Thanks.

[Sasha Pachev]

Dale:

Can you post references to the workouts where you've seen that you struggle with longer threshold runs? You did not seem to have too much struggle in the 15 K you've won in 59 minutes.

[Dale]

Thanks for reminding me of the good times!

Here are a few.  The 15K seemed to have been the early peak I was talking about....everything after that felt flat.
http://dale.fastrunningblog.com/blog-01-03-2008.html
http://dale.fastrunningblog.com/blog-01-31-2008.html and http://dale.fastrunningblog.com/blog-02-01-2008.html
http://dale.fastrunningblog.com/blog-03-27-2008.html
http://dale.fastrunningblog.com/blog-04-24-2008.html

[Sasha Pachev]

Dale:

I took a look at your latest ones and left comments on them. I see a common theme - you are relying too much on Garmin to judge your fitness. I suggest you do the following:

Measure out a set of standard courses for your tempo runs. Mark them well. Garmin is OK, but you need to run the same course several times and pick consistent land marks for your mile markers from the most reasonable Garmin measurements. You may even forgo the idea of mile markers and simply use easy to spot landmarks without worrying too much about where they are. What is important is that they are always in the same place. Record your splits at those landmarks.

Even if you know the exact distance you are running you should always put your splits in context. What did I do on that course before I raced race X last time? You must also pay attention to the conditions that can vary such as wind, footing, and temperature, and try to make a reasonable adjustment for those.

It would also be nice if you could find somebody your fitness level or higher that would also be willing to train on those courses and records his splits the same way you do.

Gather data overtime, and then we'll see if there is a pattern to be concerned about.

[Adam R Wende]

Dale, I agree with Sasha's advice. The other thing to remember is post big race is a hard mental time. For me it often takes a few weeks before my head is back in it and that will play tricks on how you judge your workouts. The other main thing is the "Trial of Miles", I know it is cliche but after enough (1-2yrs) of higher mileage you'll hit the tempo runs you want to hit. You obviously have the speed and the distance it is getting the two to meet in the middle. I hope this helps.