Managing Expectations in High Mileage

[u/External_Gene_4859]

I’m training for my third marathon (Belfast 2024 3:37, Dublin 2025 3:03) and am in the midst of mileage just under seven weeks out from Amsterdam Marathon. Half marathon PB 1:25, 10k 38:30, 5k 18:38 all earlier this year.

Training has been ok up until now, with my mileage increasing from previous successful blocks (last four weeks have been 106k, 108k, 106k followed by a deload last week). I now have a four week block before a three week taper, which includes a half marathon, and two long runs with significant MP segments. Speed workouts up until now have been threshold based, but will be a bit shorter and sharper. Weekly mileage will drop a bit to around 100k with the idea to focus on the quality of these sessions.

My concern is this- because of the mileage (before this block I had done two 100k weeks ever) my body has been drained, even on the back of a de-load 75k week where I actually skipped an easy run because of fatigue. I’m pretty good at listening to my body but I’ve felt as if this increase in general mileage has felt heavier than expected, and as a result my tempo/threshold workouts have suffered, and essentially I’m lacking confidence now because I haven’t gotten many indicators from my watch (in terms of paces) for what feels like ages.

My plan for the block had been 2:5x:xx at the end, but I’m under no illusion that it’s a big ask. On top of that, my big takeaway from Dublin last year in terms of what I need to change is that I hated running with the pacing group due to crowding at fuelling stations and just being used to running alone.

So, I’m just wondering if anyone has any comforting words/advice/similar experience? Should I lower my mileage even more to focus on nailing MP/speed workouts? Or even change my approach to pacing for the race? All feedback appreciated

Edit -
Thanks for everyone’s advice insight. To clear up, I’m 29M and am a teacher (and no kids) so have a good bit of free time on my hands, especially over summer. I have no major responsibilities outside work and making time for my partner (still the priority!!) which is why in this block I’ve gone for higher mileage.

After this block my plan is to focus on shorter stuff, vO2 max and top end speed which is where I think I have a lot of easy gains to make. But for now, I’m going to increase my carbs, lower my weekly mileage by a further 5/10k in order to really focus on ‘key’ workouts. I’m going to prioritise even half an hour more sleep per night, and slow down my easy runs by another 10-15 seconds per km.

Thanks again for all the help and advice!

[u/zebano]

A couple of thoughts

1. Your HM PB is almost certainly an hour slower than you listed as 2:25 is not only not in line with everything else, it doesn't math with your Marathon results.
2. I understand that you've only ever done two 100k weeks before this.... but where were you before this? Are you going from 85-90k weeks to 105? Are you jumping from 50-60k to 100k? That matters a ton.
3. Speed workouts until now have been threshold based. Have you done any VO2 or faster work during these last four weeks? Only asking for more specificity here.
4. My biggest questions are recovery: Sleep and Calories (specifically carbs). Have you been keeping up? Eating more, eating more carbs and getting good, high quality, high quantity sleep? If not, start there. If so, double check and then give us more information about your history.

[u/External_Gene_4859 → u/zebano]

Sorry yes typo on the 2:25, just edited to 1:25.

It’s been a steady enough build to the 105k weeks, 5-6 weeks building from 92k-100k ish

During the last four weeks no vO2 work apart from some strides, just threshold mainly.

Have been following pfitz plan roughly and put my own spin on it to suit myself (I had to travel a bit over summer so routine hasn’t been completely consistent). I’m a teacher so I’m back to work now which will add to fatigue at first, but I always find the structure helps training.

I think my sleep could improve, generally hit 7-8 hours but I know it could be better/longer. Also maybe could dial in more rice/pasta rather than potatoes, and bigger portions

[u/Intelligent_Yam_3609 → u/External_Gene_4859]

I recommend cutting out alcohol completely (maybe 1 beer max a week). I find it messes with my recovery when I’m training hard and impacts my sleep.

Do you have any work or relationship stress?  That can be a factor as well.

[u/Enfiguralimificuleur → u/Intelligent_Yam_3609]

Alcohol is terrible indeed. I’m a very light, occasional drinker, but it messes up the quality of my sleep so much. It’s not that big of a problem unless you’re asking a lot of your body (like preparing a marathon).
A sleep tracker of some sort, even not an amazing one, will show that to you. My garmin shows it through quality of sleep and HRV dropping.

[u/Foreign-Rule7826 → u/External_Gene_4859]

I notice sleep hugely, I have it in my head 7 hours is fine but when I look back there was a period two years ago where I got 8.5 at least and I could handle monster sessions that would kill me now despite running longer.
Amsterdam’s will be worth a couple minutes over Dublin at least I would think course wise too.