Final Descent Into Vancouver 2022

23 days until Vancouver 2022.

I have finally settled into a 3 day weekly training pattern, all brutal workouts on the treadmill. I ran 100 minute workouts on Tuesday and Thursday in a fairly humid Planet Fitness gym. These modified workouts come out to 9+ miles, and meant I was returning home shortly before 8pm, right around when I typically head to bed.

Given that, and given my trouble sleeping after these workouts (after last night’s workout I got maybe 6 hours sleep last night despite heading to bed at 9pm), I’ve decided that while I still want to aim for 10 miles on these days, the treadmill workouts no longer need to be this long.

On non-training weekdays I’ve been taking one or two work break runs during the day, which has helped quite a bit with recovery and feels much better overall than taking those days completely off. Because of this, I didn’t actually end my run streak, which is now at 39 days and counting.

What I can now do is take one or two work break runs, most likely a 2 mile lunch break run. Then after work, even if a bit tired from that lunch jog, I go to the gym and knock out an 8 mile workout, which I’ve done quite a bit in the parks during cooler weather. It might be cooler next week and allow for this, but I can easily do these on the treadmill at the gym if it’s warm.

I had aimed for 10 miles and the 100 minute workouts because Runalyze metrics noted you experience a long run specific training benefit at 9+ miles (marathon shape’s long run effect does begin measuring at 13K, 8.07 miles, but the impact on marathon shape in the 8-9 mile range is near zero). So I initially wanted to try and nail some midweek 10 milers to boost that. However, the marathon shape benefit from these long, brutal single sessions was also negligible, though measurable.

So I saw much more benefit in shortening the midweeks back to 8 and boosting the mileage total plus shaking out with work break runs earlier in the day to get 10 miles on the day, even if it doesn’t count in metrics as a 10 mile run (The miles still count in the metric in different fashion). This, along with making those evening workouts shorter and easier, also allows me to leave the gym by 7pm and get home at a better hour, perhaps making sleep a bit easier as well.

During yesterday’s brutal 100 minute session I went ahead and made it an Easy Interval workout, a warmup followed by six 1000m intervals at goal marathon pace (which effort-wise on the warm indoor treadmill converts and requires an effort closer to lactate threshold), each followed by a 1000m jog cooldown with walk breaks.

This not only got me running some faster interval work, but some much needed practice physically running goal pace, which should be easier at sea level in cooler weather after practicing it in short bursts in these more difficult, higher altitude conditions.

Pretty much the last workouts that will specifically benefit my marathon effort will be the midweek of April 21-22. Anything after that simply serves to maintain existing fitness and avoid fitness loss, while engaging energy and hormone pathways enough that I don’t lose sleep from lack of exercise. I’ve never had any problems with “taper madness”. By the time the taper arrives, I usually find the lack of volume welcoming.

The goal this weekend is to finally, by hook or by crook, get to 20 miles on the long run, as well as pace the treadmill workout to loosely match the timing and demands of the course’s first four hours. While obviously I won’t run the full 26.3 miles (Vancouver is a slightly long marathon course), the timing of my slower easy pace will follow a written schedule where I’ll not only slightly change the speed and incline at defined points, but also take fuel and fluid at points where I expect to cross aid stations.

The paces were converted per my last post, to account for the air conditioned room temperature and my gym altitude versus the high end temperature expected in Vancouver along with the sea level altitude (… okay, actually about 33 meters, which is the average altitude for the rolling course). I will vary the incline between 0 and 3.0% (the incline along Camosun Street), though downhills obviously can’t be simulated on a gym treadmill so those sections will just be done slower with a conscious forward lean to simulate downhill running pressure on my legs.

From experience with the paces… yes, this workout’s going to be hard, though it should all be do-able. The interval workouts and other faster sessions should help bridge the gap on this.

Marathon shape right now is still just coasting at 44%, largely because the metric takes a 26 week sample and most early weeks (pre-marathon-training) were very light on mileage. As the next few higher mileage weeks replace these 10-20 mile weeks, and I bank a couple of 17-20 mile long runs, that number will go up and I expect it to hit 70-72% at about 10 days out from Vancouver. For comparison, Vancouver 2019 training peaked at 68% (extreme cold weather and the flu derailed much of that), and Chicago 2018 peaked at 71% (great shape but hiccups blew me up). However, my VO2max is such that at 100% it would estimate a sub-4 hour marathon. So my 4:15-4:30 goal should still be in reach at 70%.


If this approach works out great, and Vancouver goes great… this opens the door to summer training, and the possibility of a 2nd marathon this year.

I had previously intended to just strength train, cross train, and do shorter workouts throughout the hot Vegas summer. But this template creates the possibility that I can stay stretched out with my long run and aerobic endurance.

I’m inclined to just run shorter races and maybe a half marathon in the fall (I haven’t run a half since 2019). Most good-fit races would require travel, which would get expensive, and with pricey marathon travel plans I have in mind for 2023 I’m somewhat averse to spending a bunch for a December marathon. We’ll see.

Meanwhile, the marathon I’m currently planning to run is now a bit over 3 weeks away. I don’t like getting excited before I’m physically there and it’s clear it’s about to happen. So right now I’m just focused on continuing to work on training and getting ready.

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