So sue me. Every time I think about my marathon training plan, I revert to the Hanson Brothers insult of to the music industry from the 90's. Yes, I know, I need my head examined. You also already knew that.
But DID YOU KNOW....that aside from the musical stylings of Mmm Bop and the original Tay Tay's boyish good looks, that the Hanson trio brought us more than just "epic" tunage? Yep. They brought us Hops. Or, in case you still think my post title is not only lame but a typo, I didn't stutter.
Nothin' like livening up shitty 90's music that sucked twenty years ago like a drinking game. You're welcome.
Well, aside from time hopping everyone back twenty years (see what I did there), I really am here to talk about a different set of Hanson brothers, who might not be as famousas the three that should have quit while they were ahead , but are arguably more influential to those of us that are stupid enough to run fifty plus miles a week.
As many of you faithful readers know (all 6 of you), I've followed quite a few marathon training methods in the last ten years - all in a quest to break 4 hours. I finally found success back in 2016 on the 3rd try to break the 3:xx tape- after ditching "Less is More" and adding in an extra hour easy run; I found four runs a week while NOT trying to train for a triathlon or ultra marathon at the same time brought success. Sounds simple....because it is. So why improve upon success?
Well, I'm glad you asked. I've run a few marathons since my epic breaking of the 4 - one attached to an Ironman, so we won't count that one, and one where I ended up running an extra mile due to the fact thatI'm a moron I liked Northern Ohio so much I decided to tour the town and extend the original course. Clearly, neither of these guys were PR setting events, so its about time I redeem my damn season and shoot for the marathon time I know I am capable of doing. Combined with the fact that my bike and I are still in the "its complicated" stage of our relationship. I figured ditching multi sport and running 6 days a week seemed like a wise terrible way to start tri off season. Enter my super speedy runner friend Amanda and the plan that got her to a legit fast marathon - The Hanson method.
The basic premise of the plan is to run 6 days a week - 3 runs are super easy relaxed pace and 3 are "SOS" runs, or, "something of substance". Each week you do a strength set, which is speed work for us slow twitch runners - repeats ranging from 1200 to 3 miles; one tempo run ranging from 5 to 10 miles, and a long run that builds to 16 miles. It was appealing because all I want to do is run....and I never have 3 hours to do a long run now that they sort of expect me to...work at work. The nerve.
Even though it freaks me out that my longest run is 10 miles shy of a marathon distance, I am loving this plan. I jumped into the last 9 weeks of the 16 week plan figuring Ironman gave me some sort of base (I know, I'm wild like that) and have only missed one run to date. I'm running anywhere between 50 and 60 miles a week, which is a huge jump from any past marathon. I struggle to keep the "recovery pace", as its about 90 seconds per mile slower than cruising speed, and have had a few issues keeping pace with long run speed, which is, for me, 8:45-9 mm. My first 16 miler was done at 90 degrees and we took that at face value, but I held it nicely for the second. The whole idea is that for 90% of the runs, you enter into it tired, but able to build up the running legs to handle the volume and pace - basically, you are training to run miles 10-26.2, not 1-16. I can get behind that.
Overall, no injuries to speak of (Rae, you idiot, shut up), other than some tightness on my hip which I believe is due to road camber (there are some wicked slants on my main route) so I've been trying to mix the route up and have been doing the speed work on the 'mill, which seems to help. Overall, I'm pleased with the process, and have never hit the Awww crap, I HAVE to run today mode. Rather, I get pissy on my "off" day and can't wait to get back out there, which has made the post IM blues much more tolerable.
The results? Well, we shall see in 13 days! State #10, Vermont, is my next Target - Green Mountain Marathon, which, despite it's name, is not that hilly, and run entirely on the island of South Hero Vt. I am super amped and hope the weather gods got out all their aggravation up in the Adirondacks and in Geneseo and that we have some great fall mary weather!
And if not? Welp, at least I know post race I have options. So there's still that. Though god knows, if I end up chugging shitty beer post race in Winooski, VT, I will not be held responsible for any social media, blogging, or texts that may ensue. And that means two beers, in case you had any doubts that I am anything but a lightweight.
And you thought I was just here to talk about running. Or maybe I should just stick to that next time :)
But DID YOU KNOW....that aside from the musical stylings of Mmm Bop and the original Tay Tay's boyish good looks, that the Hanson trio brought us more than just "epic" tunage? Yep. They brought us Hops. Or, in case you still think my post title is not only lame but a typo, I didn't stutter.
Nothin' like livening up shitty 90's music that sucked twenty years ago like a drinking game. You're welcome.
Well, aside from time hopping everyone back twenty years (see what I did there), I really am here to talk about a different set of Hanson brothers, who might not be as famous
As many of you faithful readers know (all 6 of you), I've followed quite a few marathon training methods in the last ten years - all in a quest to break 4 hours. I finally found success back in 2016 on the 3rd try to break the 3:xx tape- after ditching "Less is More" and adding in an extra hour easy run; I found four runs a week while NOT trying to train for a triathlon or ultra marathon at the same time brought success. Sounds simple....because it is. So why improve upon success?
Well, I'm glad you asked. I've run a few marathons since my epic breaking of the 4 - one attached to an Ironman, so we won't count that one, and one where I ended up running an extra mile due to the fact that
The basic premise of the plan is to run 6 days a week - 3 runs are super easy relaxed pace and 3 are "SOS" runs, or, "something of substance". Each week you do a strength set, which is speed work for us slow twitch runners - repeats ranging from 1200 to 3 miles; one tempo run ranging from 5 to 10 miles, and a long run that builds to 16 miles. It was appealing because all I want to do is run....and I never have 3 hours to do a long run now that they sort of expect me to...work at work. The nerve.
Even though it freaks me out that my longest run is 10 miles shy of a marathon distance, I am loving this plan. I jumped into the last 9 weeks of the 16 week plan figuring Ironman gave me some sort of base (I know, I'm wild like that) and have only missed one run to date. I'm running anywhere between 50 and 60 miles a week, which is a huge jump from any past marathon. I struggle to keep the "recovery pace", as its about 90 seconds per mile slower than cruising speed, and have had a few issues keeping pace with long run speed, which is, for me, 8:45-9 mm. My first 16 miler was done at 90 degrees and we took that at face value, but I held it nicely for the second. The whole idea is that for 90% of the runs, you enter into it tired, but able to build up the running legs to handle the volume and pace - basically, you are training to run miles 10-26.2, not 1-16. I can get behind that.
Overall, no injuries to speak of (Rae, you idiot, shut up), other than some tightness on my hip which I believe is due to road camber (there are some wicked slants on my main route) so I've been trying to mix the route up and have been doing the speed work on the 'mill, which seems to help. Overall, I'm pleased with the process, and have never hit the Awww crap, I HAVE to run today mode. Rather, I get pissy on my "off" day and can't wait to get back out there, which has made the post IM blues much more tolerable.
The results? Well, we shall see in 13 days! State #10, Vermont, is my next Target - Green Mountain Marathon, which, despite it's name, is not that hilly, and run entirely on the island of South Hero Vt. I am super amped and hope the weather gods got out all their aggravation up in the Adirondacks and in Geneseo and that we have some great fall mary weather!
And if not? Welp, at least I know post race I have options. So there's still that. Though god knows, if I end up chugging shitty beer post race in Winooski, VT, I will not be held responsible for any social media, blogging, or texts that may ensue. And that means two beers, in case you had any doubts that I am anything but a lightweight.
And you thought I was just here to talk about running. Or maybe I should just stick to that next time :)
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