This past Sunday marked the halfway point of my 20 week training for Dallas Marathon. It really is going fast. Now that the long runs are getting longer (and the midweek runs are pretty darn early) it helps immensely having someone to run with. I know I mentioned that we are doing the Simple Marathon Training plan, but I don’t know if I talked much about the ancillary work that goes with it.
A couple of things have been different about this training:
1. Running by feel.
2. LMLS and SAM work.
Running by feel has taken a little getting used to. Most of the runs are done by minutes, not miles. Easy runs have no prescribed pace. So it’s been a little bit of an adjustment, but I’m learning to not look at my Garmin so much and enjoy the run more. These are the times I’ve focused more on conversations with my running friend.
The LMLS (lunge matrix, leg swings) and SAM (strength and mobility) work are a part of every run day. This is definitely new. LMLS is done right before every run (about 5 minutes of work), and SAM immediately follows every run. You can find the videos here. When I first started doing this routine, I did have some soreness. I really started on this part about a year ago, but wasn’t faithful with it. When we started with week one, we committed to do this part of the training. The yoga mat stays in the trunk of the car, and it’s a regular part of the morning routine. I can see where it’s paying off.
Last week, our 10th week of consistent LMLS and SAM work, we had two pretty intense runs.
On Tuesday, we ran Yasso 800s. Nine of them! I was excited about nailing that workout, and I didn’t get the jelly leg feeling I usually do after a hard track session. But the biggest surprise was the next day for the easy run, I didn’t feel beat up like I expected to after speed work. It wasn’t a short run the next day either – a little over 6 miles. I would say maybe I didn’t run hard enough for the 800s, but I know that was not the case! Of course I celebrated chocolate milk day on Wednesday after that 6 miles!
Then on Saturday, we ran our first 20 miler of the season. It was a beautiful morning!
I wanted to try to keep my mile splits all under 10:00, and for the most part I did. I think there were two that were just over 10:00. It was kind of rough for the last few miles as the sun started to zap my energy, but it was nice pounding out the remainder of that long run with my friend after the rest of our group peeled off. I ended up with a 9:47 average and just a few stops for water, etc.
I struggled through the SAM work afterward, and then went through my usual recovery routine once I got home (chocolate milk, compression socks, grocery shopping…) Other than being really tired and thirsty all day, I felt pretty good. I did wake up in the middle of night with some stiffness, but once I was up on Sunday morning I just dealt with some mild soreness. I did some pool walking that afternoon while my daughter worked on some stuff at the gym.
I really encourage you to check out the videos and try it out. It’s a good way to add strength to your training without taking an entire day/workout to get it done.
We have several more long runs in the 18-22 mile range in the next couple of months, and Showdown half on October 14th.
I’m excited to see how this plan plays out. I’m working from where I am, and that’s all I can do. 🙂