Cool. Sounds good. I did the long run this morning, and I did the full 2:30 at a 7:30 pace, it was steady pretty much the whole time. I am thinking that next week I can do the workout as written. It will be mostly slow and steady with the 3 mile kick at the end. What about the week after that? It is 60'Z1 + 45'Z2, I can probably manage that.
I am trying my best to fuel like a champ. Hard to carry enough liquid to really do it right.
Another question, a while back you mentioned that we might want to take a look at my taper strategy. The last two times I have tapered I have gotten sick. Any ideas on what I might try differently? Should I started pounding vitamin C and Zinc in anticipation? Should I add in a bit more training so my taper isn't as dramatic?
On the feeling thing, I just make all of my runs a loop. I have a 5 mile or 8 mile loop option so I can make multiple stops as needed. I just prepare on my bottles and leave them in the fridge and do a quick two-minute pitstop. Alternatively you could also do it out of a cooler in the trunk of your car. It's a pain, but for one run a week it's worth it.
As for your taper, we have two options. You can rest hard on the early side for three or four days and then we resume some training into your race. Or we can do what you have suggested, and bring the training down much more slowly. Any thoughts on what you prefer?
I think I would prefer to bring the training down more slowly. Also, I missed the ABP ride yesterday. Should I readjust to make up for it? Or do I forget about it and move on? I am super bummed I couldn't do it, I haven't missed any training in a few months
I am having a little problem with a Tailor's Bunion on my right foot. It has some inflammation and is a bit painful to run on. The weird thing is that after a few miles the pain goes away. I am icing like crazy and taking NSAIDs to try to crack it. I am not sure that piling on some extra volume for the taper is the best idea, maybe I should just do the normal taper.
I did do the 1:45 minute run this morning and it went fine other than the toe pain.
I am feeling a bit better in my toe area. I nailed my final race rehearsal and this morning I did the swim and the 2x1 mile @ Z4. I think from here on out I will just do the workouts as written and I might throw in an extra open water swim on Sunday. I am getting super pumped to race!
I just raced IMCDA 2 weeks ago. I am racing an Olympic on August 9th. Coach Rich had me on the get faster plan targeting a running race on Sept 7th. He said I should either do 2 or 3 weeks of the Ironman transition plan. My question is which should I do?
If I do 2 weeks, then I will do the first test week of the GF plan. I am not sure how beneficial testing is right now? If I do 3 weeks I guess I go off my last known vdot and FTP and jump into week 2.
I am feeling mostly good, I did an hour on the trainer this morning but Z2 felt harder than it should.
I am also really excited about my race on Sept 7th, it is a 10 mile race on a flat course. My 'A' goal is to crack 1 hour which would put my vdot at 58 (last known was just shy of 57). This will be a unique opportunity to truly test my threshold pace! Here is the race: http://www.buffalochips.com/stampede/
Hi Patrick. I am on week 2 of the GF plan and I did IMCDA 3.5 weeks ago. I am racing an Olympic on August 9th. I am almost back to normal, I have some really good days, but then yesterday and today I just feel sluggish. I skipped the medium priority bike yesterday, and I didn't have any energy on the run today. However, I nailed the 2x20 bike on Tuesday and the 2x1+2x0.5 run on Wednesday. I was hoping I would be back to 100% by now. Tomorrow is my Birthday and we are going on a day trip so my plan is just to take tomorrow completely off, and then do tomorrow's bike on Sunday. What do you think?
Peter, no pressure on yourself. You are still day to day in terms of performance. Remember, your fitness is at a lifetime (?) or annual high...it's the ability to put that fitness into the road that matters. If you feel good, hit the planned workout. If you don't, then just get some time in at zone 1, zone 2.
One thing is for sure...if you try to force it, you will fail.
My Triathlon season is winding down. I have one last race on October 12th. I am currently on the Get Faster plan finishing up on Sept 7th, and then I am supposed to switch to Short Course for the October race. My next 'A' race is a Marathon on December 7th and I really want to qualify for Boston. Should I start doing any running hacks to start to build up a long run? My longest run since IMCDA is 10 miles and I am feeling like I have lost some run fitness. I feel that if I wait until October to start training I have less than 2 months to get into Marathon shape which has me worried.
Sorry!! Yes to extending the Sunday run to a consistent 80-90' session (long run effort as Goal Marathon Pace + 20" per mile)....you can then get serious about your marathon ing in those final two months!!
I am gonna start marathon training soon and I want to make sure I am training at the right paces. We chatted online and figure out that my goal race pace is 6:52, but I should really be comfortable with 6:45s. You also said I should train at my real vdot paces. My question is what is my training vdot?
I recently ran a 10 mile race in 1:01:49 which puts me right around 56 My last 5K TT was a long time ago and deep in the middle of IM training, and also resulted in 56. I am pretty sure I can run a much faster 5k right now. I have been doing short course training with lots of Z5 work and I have been dipping down into the low 5:30s in the intervals without much suffering.
Should I just stay the course and go with the 56? Or should I retest a 5k and train based off of that vdot?
I am now in my 4th week of marathon training and checking in. I am targeting a sub 3:00 marathon. Things are going pretty well. I have now done long runs of 16, 16 and 18 miles. The 18 miles were done at a 6:48 pace so I feel on track. I started a thread where many others have chimed in:
I am following the advanced balanced marathon plan. Week 22 has me a little concerned. In the first workout it mentions that it will be a slight recovery week but it has a huge jump in mileage. I have been doing around 40 miles per week, and week 22 looks like it will be 55 miles. There are 80 minute runs on both Tuesday and Wednesday. Is this what you intended?
Peter, yes there is more frequent running at the end (note friday is off!). That said, you don't have to run the full time. If the Long run says run 8 miles but lists 80 minutes, just run your 8 miles and be done in an hour. I did adjust the Tuesday interval run to be 60 minutes and not 80. Again, if you are concerned, skip the extra time and keep it to the Main Set Only please. Thanks for reaching out!
Tomorrow calls for a 5k vdot test. I don't know how useful a vdot update is at this point, I am pretty cemented in with my current paces. Also, I am doing a 5K Turkey Trot on Thanksgiving.
The workout on Thanksgiving calls for: 2 x [3 x 800 @ Z5/IP (2')], 4' easy jogging in between
I was thinking of just doing that Thanksgiving workout tomorrow, and the Turkey Trot on Thanksgiving.
A 5k race and that workout seem at least someone on the same level of effort.
Comments
Thanks!
Another question, a while back you mentioned that we might want to take a look at my taper strategy. The last two times I have tapered I have gotten sick. Any ideas on what I might try differently? Should I started pounding vitamin C and Zinc in anticipation? Should I add in a bit more training so my taper isn't as dramatic?
As for your taper, we have two options. You can rest hard on the early side for three or four days and then we resume some training into your race. Or we can do what you have suggested, and bring the training down much more slowly. Any thoughts on what you prefer?
I am having a little problem with a Tailor's Bunion on my right foot. It has some inflammation and is a bit painful to run on. The weird thing is that after a few miles the pain goes away. I am icing like crazy and taking NSAIDs to try to crack it. I am not sure that piling on some extra volume for the taper is the best idea, maybe I should just do the normal taper.
I did do the 1:45 minute run this morning and it went fine other than the toe pain.
Thanks,
Peter
I am feeling a bit better in my toe area. I nailed my final race rehearsal and this morning I did the swim and the 2x1 mile @ Z4. I think from here on out I will just do the workouts as written and I might throw in an extra open water swim on Sunday. I am getting super pumped to race!
Thanks!
http://members.endurancenation.us/Forums/tabid/57/aft/15863/Default.aspx
Thanks
I just raced IMCDA 2 weeks ago. I am racing an Olympic on August 9th. Coach Rich had me on the get faster plan targeting a running race on Sept 7th. He said I should either do 2 or 3 weeks of the Ironman transition plan. My question is which should I do?
If I do 2 weeks, then I will do the first test week of the GF plan. I am not sure how beneficial testing is right now?
If I do 3 weeks I guess I go off my last known vdot and FTP and jump into week 2.
I am feeling mostly good, I did an hour on the trainer this morning but Z2 felt harder than it should.
I am also really excited about my race on Sept 7th, it is a 10 mile race on a flat course. My 'A' goal is to crack 1 hour which would put my vdot at 58 (last known was just shy of 57). This will be a unique opportunity to truly test my threshold pace! Here is the race: http://www.buffalochips.com/stampede/
Thanks!
One thing is for sure...if you try to force it, you will fail.
ZEN BABY!
My Triathlon season is winding down. I have one last race on October 12th. I am currently on the Get Faster plan finishing up on Sept 7th, and then I am supposed to switch to Short Course for the October race. My next 'A' race is a Marathon on December 7th and I really want to qualify for Boston. Should I start doing any running hacks to start to build up a long run? My longest run since IMCDA is 10 miles and I am feeling like I have lost some run fitness. I feel that if I wait until October to start training I have less than 2 months to get into Marathon shape which has me worried.
Thanks!
I know you are super busy having just raced! I just want to bump this up to make sure you see it.
Thanks!
-Peter
I am gonna start marathon training soon and I want to make sure I am training at the right paces. We chatted online and figure out that my goal race pace is 6:52, but I should really be comfortable with 6:45s. You also said I should train at my real vdot paces. My question is what is my training vdot?
I recently ran a 10 mile race in 1:01:49 which puts me right around 56
My last 5K TT was a long time ago and deep in the middle of IM training, and also resulted in 56. I am pretty sure I can run a much faster 5k right now. I have been doing short course training with lots of Z5 work and I have been dipping down into the low 5:30s in the intervals without much suffering.
Should I just stay the course and go with the 56? Or should I retest a 5k and train based off of that vdot?
Good luck in Kona!
Thanks,
Peter
The run calls for 16 miles, but it all adds up to 18 miles. As written it is:
4 z1 + 2 z2 + 2 z4 + 4 z2 + 2 z4 + 4 z1 = 18 miles
I am going to assume that the 4 miles of z2 in the middle should be 2 miles:
4 z1 + 2 z2 + 2 z4 + 2 z2 + 2 z4 + 4 z1
Thanks,
Peter
I am now in my 4th week of marathon training and checking in. I am targeting a sub 3:00 marathon. Things are going pretty well. I have now done long runs of 16, 16 and 18 miles. The 18 miles were done at a 6:48 pace so I feel on track. I started a thread where many others have chimed in:
http://members.endurancenation.us/Forums/tabid/57/aft/16993/Default.aspx
I am following the advanced balanced marathon plan. Week 22 has me a little concerned. In the first workout it mentions that it will be a slight recovery week but it has a huge jump in mileage. I have been doing around 40 miles per week, and week 22 looks like it will be 55 miles. There are 80 minute runs on both Tuesday and Wednesday. Is this what you intended?
Thanks!
-Peter
Tomorrow calls for a 5k vdot test. I don't know how useful a vdot update is at this point, I am pretty cemented in with my current paces. Also, I am doing a 5K Turkey Trot on Thanksgiving.
The workout on Thanksgiving calls for: 2 x [3 x 800 @ Z5/IP (2')], 4' easy jogging in between
I was thinking of just doing that Thanksgiving workout tomorrow, and the Turkey Trot on Thanksgiving.
A 5k race and that workout seem at least someone on the same level of effort.
Any thougths?