(On Running) #13 Time to Lock-In

Now that I have been running consistently for over a year, I have learned a lot about the sport. I understand terms like VO2Max and lactate threshold, and what they suggest about my current fitness. I know that running boring, easy miles is just as important as threshold work for marathon training. I see the value in recovery through sleep, stretching, and nutrition. 

Spaghetti squash casserole over pasta

In fact, I have reached the point where I feel comfortable relying on my own knowledge base for training decisions rather than AI tools. In my first training block, I turned to ChatGPT constantly. I would ask:

"My achilles flared up again. How should I adjust my weekly mileage and stretching routine to adapt?" 

"[Import workout data] I ran this distance at this pace in training. What does this suggest about my race day potential?"

While AI provided a foundation for my running routine, it fails to account for the complexity of life. How could it? Unless it knew every single thing that happened to me, how would it adjust its responses accordingly? I have neither the desire or ability to sync AI with my every day-to-day experience.

At the start of my Baystate 2026 marathon training block, I had Claude create a 19-week training plan, peaking at 80 miles in a week. For the first few weeks, I executed it perfectly. As the mileage increased, I realized I didn't have the capacity to run as much as the plan required AND enjoy my summer. With work responsibilities and personal pursuits, my schedule was already full. Adding several 70-80 mile weeks would have meant sacrificing my social life.

My training has been consistent, albeit at a lower mileage than Claude prescribed. 

• Jun 8 - Jun 14: 45.24 miles
• Jun 15 - Jun 21: 53.40 miles
• Jun 22 - Jun 28: 60.39 miles
• Jun 29 - Jul 5: 63.01 miles
• Jul 6 - Jul 12: 55.89 miles
• Jul 13 - Jul 19: 64.52 miles
• Jul 20 - Jul 26: 58.39 miles
• Jul 27 - Aug 2: 54.25 miles
• Aug 3 - Aug 9: 54.30 miles
• Aug 10 - Aug 16: 55.62 miles
• Aug 17 - Aug 23: 60.04 miles

With summer coming to an end, I am ramping mileage back up to hit a new peak goal: 70 miles in a week. This feels more realistic, given my training status. With race day eight weeks away, it is time to get serious about hitting my goals.

With that in mind, my new training philosophy is this: run based on feel. When life inevitably complicates training, adapt. No need to turn to Claude for every training decision—just do what feels right in the moment. 

This mindset of flexibility and adaptability is what has kept me running consistently all summer. I have determined that any run is better than no run, even if shorter than I planned at the start of the block. Now, this mindset will be underpinned by my realistic weekly mileage targets, as informed by the previous 11 weeks of training. Here are my key considerations in the final eight weeks of this training block:

• Set a mileage target at the beginning of each week and achieve it
• Run one speed/threshold workout during the week
• Incorporate marathon pace into every long run
• Prioritize sleep, stretching, and nutrition

I have built a strong base throughout the summer. Now, I have to capitalize on it, and get ready to attempt a sub 2:48:00 marathon in eight weeks. 

Week 9: Training Summary (Baystate 2026)

60.04 miles | 7h 39 min workout | 2,051 ft elevation gain

(E) = Easy | (W) = Workout | (L) = Long 

Monday (E): 7.00 miles | 7:35/mi | 341 ft elevation gain | 6:17 AM

A good way to start the week. I have become accustomed to these early morning, predictable loops. This one goes around the UMass campus; one of my favorite places to run. 

Tuesday (E): 5.85 miles | 7:37/mi | 400 ft elevation gain | 6:23 AM

Started this a bit later than I intended. This put me in a position where I knew I needed to run a double on Thursday to hit my target of 60 miles on the week.

Wednesday (W): SMAC Track | 8.02 miles | 6:36 PM 

After running a sub-5:00 mile last week, I was excited to learn that SMAC was continuing their track workouts until the end of August. I thought that there would be two more, but this ended up being the final workout.

• 1.5 mile warm up
• 800m tempo
• Stretches and strides
• Workout
• 400m @ 5K (5:45/mi)
• 800m @ 10K (5:58/mi)
• 1200m @ tempo (6:15/mi)
• 1200m @ 10K (6:00/mi)
• 800m @ 5K (5:40/mi)
• 400m @ 3K (5:06/mi)
• 1.5 mile cooldown

Attending these workouts has built confidence that I could create my own workouts. I ended up doing this on Saturday, to great effect. 

Thursday (E): 4.22 miles | 7:57/mi | 233 ft elevation gain | 6:38 AM

Knowing I was running a double, I took it easier than usual on pace. 

Thursday (E): 6.87 miles | 8:08/mi | 476 ft elevation gain | 5:58 PM

I was planning to go to my local Marathon Sports run club but forgot to pack my running clothes in the morning. I took it as an opportunity to get to bed at my usual time, and watch the new episode of Ted Lasso.

Friday (E): 10.06 miles | 7:35/mi | 292 ft elevation gain | 6:02 AM

It is becoming a tradition to run 10 miles on the bike path each Friday morning. It will be difficult to sustain this during the semester, however. May have to move the Friday 10 miles to the evening.

Saturday (L): 18.03 miles | 7:25/mi | 292 ft elevation gain | 12:57 PM

Designed my own long run workout: Mile repeats, with a mile recovery (x7). 

Part of the appeal of this is to make the long run more interesting. Longer marathon pace intervals can be boring, but mile repeats go by fast. I decided to do a pace pyramid: starting at 6:30 pace and working down to 6:10 pace, before going back to 6:30 pace

Mile repeats, mile recovery (x7)

2 mile warm up

• S1: 6:29
• S2: 6:21
• S3: 6:19
• S4: 6:14
• S5: 6:09
• S6: 6:21
• S7: 6:31

3 mile cooldown 

I missed a gel between split 5 and split 6. Split 6 was always going to be the most difficult, but blanking on fueling certainly didn't help. It is easy to zone out during the recovery miles, but this showed me that focus is critical. 

Insights on Improvement

My running experience has showed me that consistency is the most important aspect of my training. If I can simply tie my shoes and get out the door in the morning, then my fitness will follow.

Designing my own training for the rest of the block seems the best way to keep running interesting for me. The training plan Claude provided has served as a great foundation, but adaptations were necessary. The base I have built should be sufficient to tackle my goal.

Now is the critical point in my training. With eight weeks to go, it is time to get race ready. I am running the Treehouse Half Marathon in September as a tune up. I am also running a 5K in Northampton next week, which will serve as the week's workout. Races in the build up to the marathon goal help remind me that I am gaining fitness. 

Stay tuned every Sunday for insights into my training towards a sub 2:48:00 marathon!

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Ryan K. Beck can be reached at rkbeck.writing@gmail.com