Al Truscott Marathon Hack
I'm half way through my 8 week marathon hack, following the Intermediate hack run workouts. I've been swimming 1-2x a week, and biking 80-100 miles.
I hate doing long runs ... anything over about 15-16 miles, or about 2:05-2:15. I did an 18 mile run 5 days ago at the fiendish paces you prescribe. I could not really handle another good workout the next day. Meaning I was able to go 3 hours on a bike @ 65%, including a bonk in the middle requiring a giant muffin/hot chocolate stop. I've got one more long run scheduled in a week, of 21 miles, 6 @ LRP, 12 @ MP, and 3 @ HMP or best effort. Since 18 miles took me 2:31, this one should be 2:55. And I have to do it @ 6200' elevation in Colorado. I'm training using a VDOT based on a half marathon I did on New Year's Eve morning, so I'm not overcooking my paces.
I did my 16 mile run on rolling course @ 8:18 avg pace, and my 18 mile run on a flat bike path @ 8:10, so I know I'm able to hold my effort over a good long haul. Meaning I was running the MP miles @ about 7:50s, and could get down to 7:30s for a mile or so at the end.
I could do this again, 21 miles, if I have to ... just like I'm going to do the marathon on July 14th, for 3:50 or less (remember, my BQ is 4:10). But do I really *have* to? Can I split the run @ 16 miles/5 miles, or can I just do another 2:30 run? This is the whole reason I stopped doing stand alone marathons, I just don't *like* doing long runs over 2:15.
If you tell me the best way to meet my goal of running for 26.2 miles @ an average pace of 8:45 min/mi is to do this 2 hour and 55 minute run @ an average pace of 8:15, well, OK then. But if there's a way to modify it, either slower or shorter or both, then I'm all for it.
Talking with Rich at the Monday chat this week, I'm going to follow his advice, and instead of doing a "Big"ish fortnight in Colorado, I'll just do a couple of short, high intensity rides (40 minute uphill TTs), with one leisurely long ride for fun each week, as well as swim 2 x a week for an hour, along with the three runs the plan prescribes. Still, I'm a little worried that 21 @ 8:15 miles will knock me out for a few days. And if I do the 12 miles @ my planned race day marathon pace (which is actually the fast end of my LRP), instead of my true VDOT-MP, then the run would take even *longer*.
Try to ignore my whining, and give me an objective outlook - what do I need to do for this final long run to meet my race day goal, running 26.2 @ 8:45, when my VDOT MP and two most recent long runs tell me I actually could go faster if I wanted to (but I don't, cause I've got an Ironman 10 weeks after this race).
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