Brief synopsis of plan and results.
Of the 917 prescribed miles (which includes the marathon) I did 901 miles. I missed the very first SOS (6 mile MP tempo) and then skipped an easy run in the last week. So I did over 98% of the plan. More importantly I hit the target paces in all SOS sessions.
Some examples of keys sessions:
- The last nine MP tempo runs I did at 6:50/mile. The rest were at 6:52/mile.
- The last three 16 mile long runs I did at 7:14/mile. The rest were at about 7:21/mile.
- All of the strength sessions I did at 6:40/mile pace.
I kept the easy running easy, and let my body decide the pace anywhere in that 2 minute range over MP. Early in the plan I would be easy at 7:50/mile but as the distances increased easy would drift out more toward 8:50/mile. Not always but when it was needed after the SOS. I was happy with that as it was also about recovery.
The plan was hugely enjoyable to follow. I loved the MP tempos in the park at 6am in July and August with the Sun rising and birds singing. I enjoyed the long runs the most. I was always running well within myself. I incorporated half marathons into the long runs and was cruising by people at the end of the races who were struggling having gone out too fast. A nice feeling.
I started out 100 metres behind the last 3 hour pace balloon and let him go to nearly 300 metres by Rialto. Nice and controlled. I came through half way at 1:29:50 (6:52/mile). The first 5 miles were slower approx 6:54 and the latter miles of the fist half were moving a little quicker 6:50/mile.
I was comfortable but also working hard, if that makes sense. I felt exactly like I thought I should have felt, racing a marathon but also in control.
I got the first sense that things weren't right coming through halfway. I was working harder and I wasn't filled with joy at having to climb up the Crumlin Road. At the Halfway House I was working really hard and starting to slow. By 16 miles I was walking. Hit the wall hard.
Squashed thoughts of quitting and started looking for a stride. Got into a rythm of 8:30/mile and then found 8:05/mile in the last few miles. Completed the second half in 1:48.
Didn't wear a strap so no idea on what my heart rate was.
My Hanson plan was dialled in to run a 3 hour marathon. I read the book cover to cover and followed the plan to the letter. According to the plan, with the training I had completed I was ready to run a 3 hour marathon but it only really set me up to run 16 miles at 3 hour pace. The plan left me nothing for the last ten miles.
A mitigating factor, I 'might' have had a virus as my TE was slightly up on easy runs in the last couple of weeks compared to weeks previous but that is according to the Garmin and Im not sure how accurate it is. I didn't check my resting heart rate at all.
As I said, for a marathon training plan it was very enjoyable. Would highly recommend in that regard.
I won't use it again for some years. I feel I need the long run to be longer.
I'm sort of thinking this plan may be more suitable for folks that have a lot of endurance built up over a few years training but may not be as suitable for those who are newer to marathon running.
I've never followed the plan but I have the book and would consider using it.