Marathon Measures #3: I’m recapping my third month of training using the Hal Higdon Intermediate 1 Plan. My 3rd marathon, the Savannah Rock ‘n Roll Marathon is in 31 days. I have a goal time of 4:15.

Warning: The Marathon Measures series has a lot of numbers that will only interest data-lovers, those deep into long-distance training, or those comparing training plans. Get up to date with Marathon Measures #1 and #2.

Marathon Measures #3: Third month's training metrics using Hal Higdon Intermediate 1 Marathon Program

Key features were 2 of the longest pace runs and 2 long runs. I didn’t race in Week 9 (instead I went to Savannah Craft Brew Fest). For cross-training, I biked for 30 minutes (swapping Mondays and Tuesdays).

I take a weekly Yin Yoga class, do post-run running drills 4 times a week, and now physical therapy exercises for my hips and feet 5 times a week.

Marathon Measures Hal Higdon Intermediate 1 Third month's training metrics using Hal Higdon Intermediate 1 Marathon Program

Marathon Measures #3 [Hal Higdon Intermediate 1]

After that foot arch injury flare-up, I went to physical therapy for two weeks (so far). They gave me exercises to strengthen my hips and to rebuild the arches in my feet.

Physical Therapy

Marathon Measures #3: Third month's training metrics using Hal Higdon Intermediate 1 Marathon Program

The physical therapist measured my range of motion, my arches, the alignment of my feet and legs. She watched me walk and run (on the treadmill) and gave me pointers on my form. The therapist also noted that one hip was higher than the other (as did my MFR therapist), which affected my walking but not really my running.

She also did not have a firm diagnosis, but did more investigation than anyone else has ever done. I’ve done the hip exercises, which have made them loose and sore — on their way to strength! The feet exercises are simple but difficult for my weak feet. I’m getting better at those.

Long Run Check-in

Month 3 had 2 long run weeks sandwiched by 2 shorter long runs. The shorter long runs and the 17 mile long run went well. My body is building strength and can run those distances. I hit some scheduling snafus and stress in month 3, and ending up missing a collective 7 mid-week miles. Not the end of the world.

I skipped the 18 mile long run when I traveled to Atlanta to complete my RRCA Running Coach certification. I just need to complete a first aid course and I will be a certified coach!

Initially I was going to run 18 miles the Monday after, but I didn’t want to push a giant long run into my recovery week. I think that was a good idea.

Marathon Measures #3: Third month's training metrics using Hal Higdon Intermediate 1 Marathon Program

Colorful Run

Things to Improve

After you miss a run or two, it’s easy to slip out of the training mindset. I’m watching for signs of burnout or doldrums, and am ready to accept it and switch things up.

Speaking of slipping out of the training mindset, I forgot to wear my orthotics during my last pace run. Half a mile in, I realized my mistake. I shuffled home to pick them up and managed the next couple of runs. But that just shows you that I’m not on my A-game.

Marathon Measures #3 Memories & Moments

Favorite moment: Running in the Savannah Craft Beer Recovery Run for 3 of my 13 miles, the day after enjoying the Savannah Craft Brew Fest. It was a nice break in the middle of run to talk with other beer-loving runners, and then take-off afterward for another handful of miles.

Least favorite moment: Running in the field, giving distance to a woman with dachshunds on retractable leashes. I hear “Flash, no!” and here comes a dachshund with a dropped leash, growling and poking at my dog’s ankles. After trying to avoid it for a few moments, I eventually reeled around and commanded it to back off. The dachshund was grudgingly impressed by my rebuke and allowed us safe passage.

Marathon Measures Hal Higdon Intermediate 1 Oakley-tail


Apparently this was the only photo I took of Oakley or me this month.

Further reading:

What’s scarier — peak miles or taper?