It's been a while since I've posted on this blog, but I intend to update it every week leading up to the ING New York Marathon this year. I took a short break after the USA Track Championships, and now I am building up my marathon training. Another 6th place finish at the US champs in the 10km, my sixth in a row, was a bit disappointing, but it was a very strong field. Coming off of another PR of 27:44 in the 10km puts me in a great spot heading into the fall marathon season.
Tomorrow will be 12 weeks out from New York, and I've been training for 5 weeks since my break at the end of the track season. I have been doing light workouts for the last two weeks in preparation for a solid 12 week block heading into November. Right now the goal is patience. I felt pretty wiped after an 18 week buildup leading up to the Fukuoka Marathon in December due to the cancellation of New York, so I have been very conservative for the last 5 weeks. I have increased the intensity of my strength training a bit by going to P.A.C.E. twice a week and working with local trainer Sean Coster. I am easing into it, but it can be quite taxing. As workouts and volume increase, the emphasis on this strength work will naturally decrease.
I plan on sharing my weekly training from now until New York. I am doing this for several reasons. First, not many people share their detailed training over long periods of time. Getting a peak at a week of training is only marginally helpful. My coach, Dave Smith, and I are still very much students of the marathon, so I know I would be interested in the marathon build-ups of other athletes. I also see this as an opportunity for feedback, discourse, and discussion. Everyone approaches marathon training a little differently, and I look forward to showing the simple, straightforward approach that Dave uses for all his athletes at any distance. I imagine some will find it fairly conservative, but it has kept me healthy and progressing for 9 straight years. I have achieved a PB in each of the 9 years under Dave. I have not made any huge jumps, but as long as I continue heading in this direction, there is no reason to change what's working.
Below are my last 2 weeks of training. The first 3 weeks consisted of nothing but jogging and strides with volumes at 85 miles, 100 miles, and 115 miles.
For more on my goals at NYC check out this interview by Flotrack: http://www.flotrack.org/speaker/569-Ryan-Vail
More to come next week. Enjoy the World Championships!
Tomorrow will be 12 weeks out from New York, and I've been training for 5 weeks since my break at the end of the track season. I have been doing light workouts for the last two weeks in preparation for a solid 12 week block heading into November. Right now the goal is patience. I felt pretty wiped after an 18 week buildup leading up to the Fukuoka Marathon in December due to the cancellation of New York, so I have been very conservative for the last 5 weeks. I have increased the intensity of my strength training a bit by going to P.A.C.E. twice a week and working with local trainer Sean Coster. I am easing into it, but it can be quite taxing. As workouts and volume increase, the emphasis on this strength work will naturally decrease.
I plan on sharing my weekly training from now until New York. I am doing this for several reasons. First, not many people share their detailed training over long periods of time. Getting a peak at a week of training is only marginally helpful. My coach, Dave Smith, and I are still very much students of the marathon, so I know I would be interested in the marathon build-ups of other athletes. I also see this as an opportunity for feedback, discourse, and discussion. Everyone approaches marathon training a little differently, and I look forward to showing the simple, straightforward approach that Dave uses for all his athletes at any distance. I imagine some will find it fairly conservative, but it has kept me healthy and progressing for 9 straight years. I have achieved a PB in each of the 9 years under Dave. I have not made any huge jumps, but as long as I continue heading in this direction, there is no reason to change what's working.
Below are my last 2 weeks of training. The first 3 weeks consisted of nothing but jogging and strides with volumes at 85 miles, 100 miles, and 115 miles.
| Week 1 | AM | PM | Strength/Drills | Mileage |
| Monday | 12 + drills and grass strides | 6 | 18 | |
| Tuesday | 4 mile tempo @ 19:20 | 5 | 1 hour | 17 |
| Wednesday | 11.5 | 5.5 | 17 | |
| Thursday | 15 | 1 hour | 15 | |
| Friday | 15 x 200 @ 30-32, 200 jog recovery | 7 | 17 | |
| Saturday | 11.5 | 5.5 | 40 minutes core | 17 |
| Sunday | 10 mile tempo @ 5:10 | 19 | ||
| 120 | ||||
| Week 2 | AM | PM | Strength/Drills | Mileage |
| Monday | 13 miles + drills and grass strides | 5 | 18 | |
| Tuesday | 13 | 5 | 1 hour | 18 |
| Wednesday | 15 x 200 @ 30-32, 200 jog recovery | 5 | 18 | |
| Thursday | 15 | 1 hour | 15 | |
| Friday | 13 | 5 | 30 minutes core | 18 |
| Saturday | Tempo Session: 3 mile (72s), 2 mile (71s), 1 mile (70s) on track | 5 | 18 | |
| Sunday | Long Run | 20 | ||
| 125 |
More to come next week. Enjoy the World Championships!
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