Two weeks ago, I entered the 60-65k section of my mileage build-up. Before, I had replaced my ketogenic diet with a normal carbohydrate-rich diet to prepare for the mileage increase and extended long runs. Without carbs, the effort it took to complete a 16k long run was disproportional, recovery reminded me of post-marathon recovery.
As it turns out, the timing was perfect. Reintroducing carbohydrates provided a significant boost. During the diet, the reduced weight made a difference but, much to my surprise, the delta was not as substantial as expected. Now that carbs are back in the game, the virtual backpack dissolved entirely and the weight loss finally shows its full effect. My heart rate averages dropped to an all-time low, my original long run pace of around 6:00-6:15min/k was replaced by a swifter 5:10-5:25min/k range.
I'm currently in the normal BMI range and head towards the start of that range, hopefully just in time for race day. According to a recent Runner's World article, a BMI approaching 18.5 can improve performance while anything below might lead to a performance decline. Consequently, a BMI of around 19.5 might be a conservative and healthy target although I'm definitely not going to force it. Considering the mileage ahead of me, the weight will naturally balance itself.
Today, I completed the second 60k+ mileage week with 65 kilometers run in 5:49h. That level of mileage is still easy to handle. Following the Hansons-Brooks plan will be interesting in that respect because their plans rely on high mileage and toned-down long runs. Two weeks from now, I'll enter the 12-week marathon training plan - the introductory week will call for 80 kilometers including a 20k long run. One of the many things I like about the Hansons-Brooks plans is that they follow Daniels' method of only increasing mileage once every 3-4 weeks - a perfect fit.
Where is my mileage limit? My 2009 maximum was a 92k week. The Hansons-Brooks plan might reveal my personal mileage ceiling but I'm quite confident at this point that the target mileage will be manageable.
Last workout: A slightly faster half-marathon long run
