Yes, this is JS. I’m pretty much an open book on Strava regarding training volume and workouts, so I’ll be brief here.
1. Training volume is very important to me. The two months before my taper for CIM, I averaged about 110 miles per week (177 km) with a couple of weeks at 120 miles (193 km). I’ve run 2:27 off 80 miles per week (129 km) and 2:31 off 60 miles per week (97 km). I took down weeks here and there to focus on specific races leading up to my peak race.
2. I did a lot of injury prevention and strengthening exercises along the way. I do not think I would have been able to handle the training volume without doing so. I also made sure to get physical therapy or see a chiropractor right away if something popped up. Fortunately I stayed healthy with minor issues along the way.
3. Workout wise I did two workouts a week. Usually a mid week track workout and a workout incorporated into my long run. I do periodized training where the workout intensity becomes more race-specific as I approach the peak race. However, I’m a firm believer that you’re better off running more lactate threshold/half marathon paced workouts than marathon paced workouts. My go-to workout was 6x1600 @ threshold/half marathon pace with 60-75s rest (1/4 to 1/5 rest). The most volume at marathon pace was a continuous 10 miler. I also did a 2:27 full marathon as a workout. I did some workouts between half and full pace as well. Now that I’m starting a new cycle and far away from my peak race, I’m focused on speed. I’ll shift the focus away from speed eventually but will work to maintain what I developed.
4. Training group. I’m very fortunate to have a lot of people to run with. I have 2:45-3:00 marathon runners that I share easy miles with and live 5 minutes away from me. I also have 2:19-2:20 full marathon runners I do workouts with that live within 30 minutes of me. I have a treadmill for bad weather days. I’ll also do workouts on my treadmill if necessary.
5. I have no kids and a work from home job that makes it easier get all my running in. I get 7-8 hours of sleep each day. I try to stay off my feet as much as possible.
6. I’ve consciously worked on improving my cadence over the years. I used to have a longer stride and averaged 165 steps per minute. Now during races I’m 180+. I also try to land mid foot. When I get tired during races, I tell myself to focus on turnover with shorter and quicker strides.