It’s been a little over a month since I initiated my Boston Marathon training cycle using the Hansons method. And I have to say while the approach has been a bit unorthodox I have enjoyed the change.
When I started training up in mid-December I was rather surprised by how “easy” it was in the initial weeks. There were no long runs, no speed, just a lot of easy 3, 4 and 5 milers.
While according to the book it is permissible to add more volume to easy runs to boost mileage, I stayed away from doing this for the first two weeks and stuck to the prescribed numbers. But by the time Christmas rolled around I was ready to start experimenting. The longest runs in the plan at this point had still only reached about 5-6 miles, but I cruised easily through a 9-miler with a buddy on the 28th.
Then the next day, I introduced another tweak. I have no idea whether the Hanson brothers would approve of this, but I didn’t ask for permission, I just went with my instincts which said it was time to start introducing a tiny little bit of quality work. I did this in the form of a progression run, tearing a page out of the McMillan library. Out of respect for Hansons’ start-slow approach, I took this step modestly with simply a marathon pace mile at the end of a planned three miler, followed by a one-mile cooldown. Since then, I have added more work to the weekly progression run, while the weekly mileage has also slowly crept up into the 30s.
Throughout this whole mesocycle I have felt that despite the small weekly mileage totals that my fitness was building in a very discernible way. But until today I hadn’t really had an opportunity to test that belief so I set out for a “tempo” run (Hansons version of tempo is actually marathon pace run). It was a fairly warm day for January at 49 degrees and humid thanks to a perpetual fog that has hung over the nation’s capital the past several days. Perhaps I was a bit excited to finally do a “real” quality workout, because I put down a first mile much faster than my typical warmup at about 7:36. Then in the next mile, when it was time to work I quickly found myself heading down a long hill. I decided to just the hill take me down while I worked to stay over my center of mass and the result was a 6:32 mile that felt no harder than the first mile. Over the next two miles I cruised over flat bike paths and that provided an opportunity to finally locate a pace close to the target of 7:15 per mile. Then in mile 4 came the inevitable correction for that big downhill mile earlier as I had to work up a very long climb that I hadn’t run in several years. However, the drop-off was only into the 7:30s, and that was then followed by two more quick miles at MP. After passing 6 miles I decided to keep it going for a 10k marker, which I hit at 45:11, for an aggregate pace of 7:17/mile…not quite 7:15 but right in the range and a very good place to start. Full run stats and log report are posted here.
All of which leads into the plan’s sixth week, where the intensity visibly ramps up. The first track workout is this week, as well as another MP run later in the week. After today, I feel like I am very much ready for the step-up. This next mesocycle will be one jammed with hard work as it approaches 60 miles per week, but when I come out of it I should be well positioned for the Club Challenge 10 Miler in Columbia, MD, which will serve as my benchmark race. More on that in 6 weeks or so. Now it’s time to get some rest!