Mileage

Now that I've successfully reached my target pace (9 minute/30 second miles) at a half-marathon distance, I'm ready to take my training to the next level. The Philadelphia Marathon is only eight weeks away. I'm heading into new territory with weekly mileage, which includes longer runs than I've ever done before.

There are two ways to build weekly mileage. You can run fewer days, with longer distances for each training session. Or you can run more days (up to 5 or 6), but shorten the distance for each session.

One subtlety about increasing weekly mileage is the wear and tear on your body, which has to be managed along the way. After recently straining my hip from overtraining, I realized I need to throw cross-training into the mix. So far, sit-ups and push-ups and interval training have been helpful in avoiding injury.

So it's a delicate balance between finding time in my schedule, assessing my aches and pains, and being mindful of the need to push on to the next level of my marathon training. For example, last week I logged extra days at the office. So three training sessions fit better into my schedule. But because I needed to reach a weekly mileage of 35 miles, each run was longer (12, 8 and 17). Because time was short, the other days I did sit-ups/push-ups and 30 minutes of interval training.

This week was a quieter work week, so I tried the alternate approach and mapped out a 5-day schedule of mostly 3-7 miles, the long run being 10m (considerably shorter than the previous week's long run of 17 miles). I also tacked sit-ups and push-ups and intervals onto two of those training days, along with the run. Total mileage= 35 miles.

Once again I marvel at the intellectual challenge of getting ready for a marathon. There's more to running 26.2 miles than meets the eye. And no one can figure this stuff out for you. It's a one-of-a-kind thing.