Currently in the peak weeks of my third marathon build cycle and I think it's time to look back on the training thus far and how it has compared to previous cycles. Objectively, this will be the hardest and highest volume cycle.
Previous Marathons
1. Scotiabank Toronto Waterfront Marathon (2017): 4:05 (1:36 @ Half)
2. Melbourne Marathon (2018): 3:54 (1:44 @ Half)
3. Berlin Marathon (2019): 3:21 (1:40 @ Half)
4. Tokyo Marathon (2020): Cancelled. Substitute race was the Chilli Half Marathon @ 1:26
Very clearly you can see the improvement in times from Marathon #1/2 to #3. This can be attributed entirely to following a consistent running plan. Prior to that, 'training' (if you can even call it that) consisted of haphazard weekend runs and the occasional weekday runs with no particular focus. The first true build was for the Berlin Marathon when I started running with a club and followed a program consisting of Tuesday/Friday speedwork, Sunday long run, and an occasional recovery run for a total of 4 days of running.
After marathon #3, I followed with another ~18 week training build. This one included strength work as well as more consistent short recovery runs in addition to the speedwork+long runs from the prior builds. You can see from the graph that volume was slightly greater than the running for Berlin. Unfortunately, due to COVID and the subsequent cancellation of the Tokyo marathon, I did not have a chance to see if the 18 weeks of running and harder training would translate to a faster time. The replacement HM race resulting in a PB of 1:26 (from previous 1:30?) would have suggested a better performance than my outing in Berlin.
Current training block for Paris 2021 is a 16 week plan with speedwork on Tuesday/Friday. Long run on Sundays. Easy runs (and the few double runs) on Monday (sometimes), Wednesday, Thursday, and Saturday. No days off (or not that many). Currently on the peak peak week, should top off at ~130-140km and then start a slow taper down. The greatest change will be the higher volume and I'm hoping it makes the difference this go-around.
BUILD #1 (18 weeks): BERLIN 2019
MAY 27 - 2 (6.5K + 5k + 8k + 18.5k) = 38
JUN 3 - 9 (11k + 8K + 20k) = 39
JUN 10 - 16 (8.7k + 9k + 10K + 20k) = 47.7
JUN 17 - 23 (10k + 6.5k + 11K + 28.5k) = 56
JUN 24 - 30 (12.5k + 8K + 12.5k + 23.5k) = 56.5
JUL 1 - 7 (9.2k + 9k + 14k + 26.5k) = 58.7
JUL 8 - 14 (12 + 8.6k + 16.7 + 25k) = 62.3
JUL 15 - 21 (12 + 5 + 10.4 + 21.5) = 48.9
JUL 22 - 28 (10.7 + 9.3 + 17 + 32) = 69
JUL 29 - AUG 4 (10.2 + 9.6 + 17 + 30) = 66.8
AUG 5 - 11 (13.3 + 10 + 18 + 30) = 71.3
AUG 12 - 18 (14 + 5 + 12 + 19.2) = 50.2
AUG 19 - 25 (14.6 + 10.2 + 18 + 32) = 74.8
AUG 26 - 1 (7 + 7 + 19.6 + 36) = 69.6
SEP 2 - 8 (12.8 + 10 + 16 + 28) = 66.8
SEP 9 - 15 (15 + 8 + 14 + 21.6) = 58.6
SEP 16 - 22 (11.2 + 7.1 + 8 + 16) = 42.3
SEP 23 - 29 (Marathon Week): 6 + 5 + 42.2
BUILD #2 TOKYO 2020
OCT 14 - 20 (8.3 + 5.3 + 7.8 + 4.1 + 16) = 41.5
OCT 21 - 27 (5.1 + 8.1 + 3.5 + 16) = 32.7
OCT 28 - NOV 3 ( 10.2 + 3.4 + 8 + 5.6 + 18) = 45.2
NOV 4 - 10 (10.2 + 5.4 + 9 + 6.4 + 20) = 51
NOV 11 - 17 (16.6 + 5 + 8 + 5 + 19.4) = 54
NOV 18 - 24 (16.5 + 6 + 10 + 6 + 20.5) = 59
NOV 25 - DEC 1 (10 + 7 + 5 + 10 + 7) = 39
DEC 2 - 8 (13 + 7.2 + 11.4+ 6 + 27.2) = 64.8
DEC 9 - 15 (13.2 + 5.4 + 10 + 7 + 21.3) = 56.9
DEC 16 - 22 (10.6 + 5 + 15.7 + 4.7 + 29) = 65
DEC 23 - 29 (5.8 + 15.2 + 5.1 + 32) = 58.1
DEC 30 - JAN 5 (16.3 + 5 + 6 + 32.3) = 59.6
JAN 6 - 12 (13.9 + 7 + 14.3 + 29.1) = 64.3
JAN 13 - 19 (17.2 + 7 + 13.1 + 6 + 32.3) = 75.6
JAN 20 - 26 (19 + 6 + 17.9 + 6.7 + 34) = 83.6
JAN 27 - FEB 2 (18.5 + 6 + 20.6 + 7 + 29.3) = 81.4
FEB 3 - 9 (16 + 6 + 22.2 + 5 + 36.1) = 85.2
FEB 10 - 16 (10 + 5 + 14 + 5 + 29) = 63
FEB 17 - 23 (14.7 + 6 + 12.2 + 6 + 22.6) = 61.5
FEB 24 - MAR 1 (MARATHON WEEK) 15.1 + 14.1 + 21.2 = 50.4
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