I’ve split my training plan into three main blocks:
July – Maffetone method base training
August – Strength training with some hills and speed work
September – race specific heat acclimitisation and taper
My Maffetone method training went well, and I managed to significantly increase my training volume. Historically I rarely run more than 65 miles a week, but I managed to complete a three week set of 75, 80 and 82 miles, and a total of 320 miles for the month. This is all uploaded via Garmin and synced with the ConnectStats app, which has a few good metrics, including the Performance Analysis chart shown below.
The increase in mileage left me exhausted, so I can confirm the Fatigue estimate (the red line) is probably accurate, but becuase I felt so tired it was hard to assess how it affected my fitness. At least I have survived without picking up any injuries, although there are a few niggles to monitor carefully.
To better assess fitness, I completed a MAF test at the start of July, and again on 3rd August, and these show a good improvement in fitness. At the same heart rate, my average pace is up from 7:59 to 7:34. Both tests were run on the same route.
The plan for this month is to add in some more strength and core training. I’ll also do some more hill reps to strengthen my quads for the long downhill road sections that feature at Spartathlon. We have a two week holiday planned, so that will be a good opportunity to add in some cross training (swimming, hiking, kayaking etc), but will probably mean a reduction in the volume of miles run, as I won’t do any run commutes.
I have a road marathon booked for Sunday 4th September, and will schedule a couple of tough weeks at the start of the month, before a two week taper going into the race. During this period, I’ll try to do some heat training, which may require running in woolly hats and jackets for a week or two.