Using the marathon hack for Boston or London?
The London Marathon is my A race for the first 6 months of the year, which I believe is a week later than Boston. I've thrown myself into the run hack for intermediates having come out of the O/S in week 14. I fudged it a little and merged Week 14 of the O/S and week 5 of the marathon plan, so last week looked like:
Monday: FTP test, 296w, improvement by 16w, hurt a lot
Tuesday: Tempo (key) run: 70 minutes including 2x(10'MP + 5' HMP + 5' LRP), the rest all being LRP.
Wednesday: Long run 12.4miles at LRP, including 2 miles at TP
Thursday: Bike 60', with 3x10' at FTP and 10' at 85%
Friday : a well earned day off to get ready for 5k test
Saturday: 5k time trial in a local race they have round here every Saturday morning, 500 odd people, quality timing and a consistent course. Going for sub 20:00, managed 20:00, and 18" PB/PR
. Did a 10' w/u and a 30' w/d to make up an hour of running.
Sunday: Day off
So now into the marathon programme proper, intending at this time to keep 3 bike sessions as well, but we'll see how that goes. I certainly don't want to do less than 2. My FTP has gone from 257 to 296w in the O/S and I'm loath to loose it, so want to at least maintain it.
This week:
Monday: Interval run, 60', 2x200 (2'), 4x400 (3'), 1x800, everything else at LRP.
Tuesday: Bike 10' w/u , 2x15' at FTP (4'). Treadmill 20' at MP.
Wednesday: 80 minutes including 2x(12'MP + 8' HMP + 4' LRP), the rest all being LRP
and then planned
Thursday: Long run 14 mile including 3x 1.5 mile at TP
Friday: 60' Bike with 4x(5x 30"/30") and some 85%
Saturday: 90' bike with some FTP, 110% and 85% work
Sunday: off
Am I trying to do too much? Originally I looked to add a brick to the Saturday session, but after looking again I don't think I should. With just the Long run to go I've gone from 29 miles last week to 34.6 this week. Too much of an increase I reckon, no bricks at all for me next week.
Any comments or thoughts?