Raise my cealing how many times ?
Hey all.
I'm looking to do a run focus plan for up to a year or more. My goal is Boston. I have been doing Tris for a lot of years including a few IM races. I want a challenge and in my group of folks they always talked the Boston talk but fall short. I think there falling short is lack of proper training. One thing you get around here is plenty of proper training as I've PR'd everything since being here.
So I need to raise the roof of my house so my ceiling can raise, those of you new here will figure that statement out, how many times can I do that in a year ?
What kind of training program should I be on the lookout for?
I have JD book and it's well read, I have run less run faster, I'm schooled in physiology and biology I get the science in other words.
Would I run a 16 week plan for a Mary, reset do Vo2 work take on another Mary rinse and repeat? If so how many times?
Need some input here.
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I would not do multiple 16week plans...I would explode the 16 week plan into a periodized xmonth plan...with your target race at the end....for simplicity say your goal race is in August (I would target something early fall so you could have a "second chance" race later if necessary)
So August is 8 months out....do 2-3 months (whatever it takes you based on 5-10%/wk increases) of solid volume-base building (as a runner focus...I would take the time to build up to the base level weekly volume (40-60miles?) first on easy Lydiard mile..with some strength and stride stuff (ie. hill bounding & strides..no formal speed work)...then I would go into ....2 months of adding speed ( tempo and mpace focused speed and maintaing/building long run distance)...then 1-2 months of race focus/taper
As you suggested in my other post weekly volume of 40 - 60 miles. I read into that number 6 days a week. What is your opinion of this 3 days a week with cross training ?
My volume will be MUCH MUCH lower.
I'm testing for the OS run this Wednesday so I will know my Vdot shooting for 40 to start. P said I'll need a minimum of 43 and lose 5 -10 lbs @ 175 -180 lbs , I'm 190 lbs of solid muscle
this looks to be the thread that David and Joe build sound good?
Speaking from experience after reading a ton and consulting different coaches, this's what I did... I began running in 2006 and retired from playing hockey that same year. I'd never been a runner and decided to run a marathon that year. I ran a 3:47! Was happy but wanted to get faster.... Over the next 4 years I ran everything from 5km to 100 mile ultras.
The short version of a long discussion is that if you want to run faster, you have to run faster and if you want to run longer, you've got to run longer. You've got the distance down, you're just trying to hit the finish line faster. I incorporated 16 week blocks of marathon or ultra-marathon training then RACE, 2 wks recovery, 8 week block of 5km training (for speed), 2 wk recovery, 16 wks of marathon or ultra-training - RACE, 2-4 weeks of recovery, then another 8 wk block of 5km or 10km training.
In 16 months I shaved over an hour off my marathon time. Then over the next 2 years after this period it was a matter of a few minutes every year, that's when I switched over to Triathlon in 2010.
As you know 16 - 24 week plans are a dime a dozen. The thing I wanted was what is the time required to reset your head, what would be the next block of training needed to raise my V02 ceiling then test move on.
What plan would you use for an ultra interesting...
Pro Hockey player ?
I like the way Sukhi laid it out...really Sukhi we have similar backgrounds...I went from Hockey to running as well (after an eye injury prevented me from playing hockey any longer)...my first marathon the next year was 3:30 and never looked back....I had built volume but jumped onto the university CC team and speand 3 months working on 5k speed then back to my marathon training and cracked 3:00hrs......then 2:50 and 2:42...(my all-time pr)
Dave I do think...the volume really helps for M specific training....6 days 3 quality I think will get you there.
Rock on both of you!
@David, glad this was helpful... as for hockey as a teen I played Junior and Pro (IHL) and in my twenties I played college hockey.
When I was ultra running my build included 3runs/week 27-30 miles and recovery runs inbetween each of those long run days. My prep for my best 100 mile race included running over 100 runs over 26.2 miles that year... without a single injury.... that's the short story! Ultra racing and running is so much more of an art compared to triathlon, it's quite different for everyone.
@Joseph, that's awesome man... I'll tell you, we used to run 5km during our preseason dryland/plyometric training when I played hockey and I thought I was going to have a cardiac arrest after every one of these runs. I thought people who ran 10km races were nuts... : ) who would've known I'd be doing what I'm doing now!
Have you heard of Hadd, he wrote a series of posts on Letsrun, talks baout moving that LT and getting to the faster marathon. Its a very interesting if long read if you go the traditional route of building a base, and I think there is alot of value in that for running. A lot of people I know had success with it.
Check out this link
www.electricblues.com/html/Hadd.doc
I've had success on 4 days/ week of running, but I still made sure to get in 40-45 mpw. I think the bang for buck you get from increasing mileage even by 10-15 mpw can be huge. Obviously there is a point where the gains are less but going from 30-35 to 45 got me Boston.