|Evening trail run on Saturday after long run in the morning|
When I changed from running six days per week to five a few years ago, I had trouble building enough mileage to feel confident going into a race. So an elite running buddy of mine suggested running twice per day. He said he rarely ran extremely long runs on the weekend, but rather opted for a couple of shorter runs, and it seemed to do build similar strength and stamina. So in addition to my morning run, I started adding a few late afternoon/evening runs to the schedule. Typically I'll run 10-12 miles in the morning, including the tough speed and tempo workouts, and then run a shorter 4-5 mile trail run later in the day. I usually don't hit the afternoon run too hard, as it's more for recovery. And while I haven't eliminated my long runs, I have found that running shorter runs on tired legs in the evening seems to help build strength and stamina in a similar way.
Obviously it's a bit of a hassle, and tends to confuse my diet a little. And the biggest drawback is that my heart rate stays elevated way into the late evening hours. Plus I find myself having to coordinate my work schedule a lot more. But overall I think it's been effective ... I guess we'll see when I run the marathon.
As far as training goes, I had a solid 73 mile week, and again hit pretty much all of my speed and pace goals. Saturday's long run was interesting. I had some severe stomach issues related to non-running problems that made me almost push it off until Sunday. But I ended up running it anyway. My legs felt dead and my focus was not on running, but I was able to do 19 hilly miles with 900 ft of elevation gain and 75 degree temps at a 7:40/mile pace with almost no trouble at all. Here's how the whole week looked ...
Monday: No run, core work, and upper body work
Tuesday: 12mi AM + 5mi PM ... AM Speed 10x800M repeats w/90sec rest ... 3:07, 3:06, 3:06, 2:59, 2:58, 2:58, 2:59, 2:56, 2:55, 2:54 ... followed by 1mi@6:23, light leg strength after
Wednesday: 10 miles easy pace, core work, upper body work
Thursday: 12mi AM + 5mi PM ... AM Tempo Run w/8mi@6:42/avg pace
Friday: No run, core work
Saturday: 19mi AM@7:40/mi pace + 3mi PM for 73 total miles for the week