Modify OS for Dec. 14 12 Marathon

[Deleted User]

I need some coaching assistance. I have a half-marathon on December 14th. At what point, and how do I modify the OS leading up to the race. I plan on getting back to the 'normal' OS workouts on the 17th.

Thanks

--Larry

Coach Patrick

@Larry - Before I can get too specific, I need to know what your goals are! Normal cutting back would be something like Tuesday bike, Thursday bike on Wednesday, Thursday OFF, Friday very short run of 30 minutes with some strides, then you rip it up Sat (promise you will review HM pacing the run section of the wiki), then Sunday is an aerobic ride between 60 and 120 minutes....Monday off and back on it. If that's not enough or you want to be super tip top peak...we can discuss further....

[Deleted User]

Thanks Patrick! That is exactly what I was looking for. I plan on following the Half Marathon pacing guidelines exactly. I have seen what happens when I do not. 107 minutes for a new PR. Now to execute.

Coach Patrick

Great!!!! Please keep me posted!

[Deleted User]

New PR Achieved! I was concerned about my legs being tight in 8 degree temperatures and when the race started I felt great! The final three miles were uphill and those were my fastest miles. I felt good so kept pushing. The final mile was just an all out sprint. 715 pace and my HMP is 8:17. Boom. New VDOT. Thanks!

Coach Patrick

@Larry....BOOM indeed. Way to dominate those final three miles...that's how you know your vDOT is truly legit!!!

ericadallasK

This is awesome info!