So...What Now?

That First Marathon is in the review mirror and the 18-week training program is done. So, what do I do now?

Figured I'd repost text from an email I sent recently rather than rewrite it. This is what I'm thinking...subject to change, of course:

I was to focus some on 5K/10K speed improvement, but I've got to figure out how to balance that with increased slow-twitch endurance training. I'm not giving up on this marathon quest, and the key lies in more long, slow miles. Though I'm no speed demon, speed is not my challenge. Endurance is.

Even though my training for a specific marathon is over for a little while, I don't want to stop building my distance foundation. The distance conditioning takes a long time to build. Granted, it takes a long time to fade once established, but I'd prefer to keep putting in 30-40 miles a week at least over the summer before starting to ramp up again around September for Carlsbad in January. And with serious consideration being paid to the Santa Barbara Int'l in November, I might start getting ready earlier than that.

I'm not set on anything just yet, other than laying off for this entire week. When I do get back out on the road next week, I'm going to take it nice and easy. That doesn't really give me any time to work on 10K speed before the Scripps Ranch run on the 4th, so I'm just going with whatever it is I've got in me. My plan between now and then is just to work on recovery.

After the 4th, I think I'm going to spend my workouts on cross training and reduce my runs to 3-4 times a week. I've got a pretty optimistic schedule:

Mondays: bootcamp at 6AM at work; masters swim at 6PM in RB
Tuesdays: An early AM run from home; Noon spin class at Pure Fitness Carlsbad
Wednesdays: same as Monday
Thursdays: Same as Tuesday
Friday: lunchtime circuit training and misc. cardio at Pure Fitness; masters swim at 6PM
Saturday: AM run
Sunday: rest

That's about 2 hours of pretty intense "P.T" a day, 6 days a week. I'm not so sure I can hang with that. The first thing that will drop will be the spin sessions since I'm not committed to them. But I signed up for the boot camp and am kind of obligated to see it through. And I've paid for the masters swim, so I'm going to maximize those sessions. (Plus, the instructor is really good and I get good results from having a coach.)

Running-wise, I'd like to have some coaching too, and I've talked with the guys at Laces, a running store in Scripps/Poway Pkwy about that. I may either get involved with the little running community they're building there or sign up with WC Road Runners or the San Diego Track Club. I don't want to go through my next marathon training cycle alone. I'd like to get good, experienced guidance so that I avoid mistakes.

I've got three weekly AM run spots slotted. Tuesdays would be intervals on the high school track or a Fartlek for an hour. Thursdays would be a tempo or race-pace run, for an hour. And Saturdays, I'd continue my long slow distance runs every other week with middle-distance base runs or trail runs on alternating weeks...except on the weekends of a race. I've got the 4th of July 10K and AFC half marathon on my schedule, and I'm thinking about adding the July 18th Self-Transcendence Swim/Run in La Jolla. If I sign up with the Roadrunners or SDTC, I imagine I'd want to join their weekend outings.

Those 3 days should give me about 25 weekly miles, but I'd like to get at least 5 more with a 4th session somewhere. Options like Kelly's Rock runners Thursday evening RB group would fit in there. Or a Lake Miramar lap. I think Thursday evenings would be where I'd want that extra session. "Race pace" would be good, but only if you're talking half marathon race pace. I don't want to go overboard on the speed work, especially since a Thursday PM run would be a 2-a-day day for me. If I fill my Friday with an extra run instead of Thursday PM, it's got to be an easy one so as not to wear myself out before the weekend long run...if I'm not worn out already. (I'm going to really have to watch my nutrition with this plan.)

These are all just early thoughts on how I plan to tackle my summer training. I may be overly aggressive here and will need to scale back. I'm feeling ready to run now, but I'm holding back until Sunday and then Monday I'll start the schedule and see how it feels. I'm only going to run very lightly this coming week and take the time between now and the 10K to ease back into the intensity. As the week progresses, I'll re-evaluate.