Home› Coaching Forum 🧢

Cary Blanco Micro Thread

Cary BlancoCary Blanco
in Coaching Forum 🧢

Ok, NYC Marathon is two weeks out - just looking to finish with a semi-smile on my face - no big time goals.

 

Long story - short version. Injured in Aug, raced through injury in Aug and Early Sept. Went to Doctor in Early Sept and rested foot.

 

Started running again in Early Oct. going up from 3mi, 4mi, 5mi, 6mi runs then I did 15mi yesterday (10/19) it didn't feel that bad. I'm a bit sore today as expect.

 

I think I need to try to get durability miles in between now and race day, but hey - let's ask a coch.

 

So what does an EN coach recommend I should do for the next two weeks leading up to the race on 11/2

 

thanks

 

Cary



Comments

  • Cary BlancoCary Blanco
    I'll also add this has been a low volume/distance running year for me in general. Until the 15mi yesterday, I ran "long" only in IMPR 70.3 in March and IMMT 70.3 in June.
  • Coach PatrickCoach Patrick
    Let's ask the coach but not tell him what the injury was. Hahaha hah! :)

    In all honesty, there's not an awful lot you can do between now and your race. Your longest run is done. We just need to keep you healthy and consistent.

    I would plan on doing 10 miles on Thursday, and again on Tuesday. Every other day is really running between 45 minutes and 60 minutes at a time. Nothing flashy.

    You can keep that up right until three days before the marathon – Wednesday – then shut it down.

    Remember that you will still need to fuel this race like a rockstar, lower fitness means a tighter bandwidth and less margin for error.
  • Cary BlancoCary Blanco
    oops - i thought i included it - peroneal tendonitis
  • Coach PatrickCoach Patrick
    Thanks for the update! Given that your injury was tendinitis, we need to be really careful with overdoing it. I assume by now you have a good self-care protocol in place, and that you are ready to turn things off if there's an issue. if that's the case, you are clear to continue as outlined above.

    Just curious to know if you had looked into changing your footwear at all?
  • Cary BlancoCary Blanco
    I swithed to new newtons from old newtons, I probably ran in the old ones too long (separated lugs) and I think that may have been part of the issue.

    My foot feels ok I'm not pushing it, more importantly, my heart / lungs feel the best they've been since 2010 when I sratred having problems training.

    I ran 5 yesterday (tues), plan on 10 tomorrow (thu), 5 on Saturday, 10 on Monday, the 5 on wed (last run before race) know that I turn it off/down if I have foot issues. This is what you recommend above correct?

    If I've gotten better at one thing since my meltdown at IMLP 2012, it's nutrition, I will take your advice and treat this race no differently.

    Thanks

    Cary
  • Coach PatrickCoach Patrick
    Cary - ah, A simple error that even I still continue to make even after all these years in the sport. :-( Glad you are on the mend.

    I think your plan is perfect, time to put your energy towards outlining how you want to attack the race. Thanks for checking in!
  • Cary BlancoCary Blanco
    Of course my plan is perfect - it's YOUR PLAN image

    Ran 10 last night and felt good - held 9s easily.

    Realistic plan for Marathon is to try to keep to 9:30 and take 30 secs to walk the aid stations. That should keep me at 10s - it's difficult for me to go slower than that. Re-evaluate my pace every 5 miles. If I need to turn it down, then I will do so consciously or my body will do it for me. If i feel good at mi 18-20 I'll step it up. Just looking to finish with a smile.
  • Coach PatrickCoach Patrick
    Perfect! Sending you smiles. :-)
Sign In or Register to comment.