Boston Qualify in 2015?
Patrick,
I had some questions about the season plan that Rich worked up for me. He advised me to post over here since you are the run guru. You might need to pull my season roadmap to get the whole picture.
My only goal for 2015 is to qualify for Boston I'm hoping that I do it in my June Marathon so that I can ramp up for a small HIM in Fall. If I fall short, I will try again with a fall marathon.
I need to raise my VDot about 3 points (47.3 to 50.4) to get a BQ. Rich has got me on the intermediate half marathon and intermediate balanced marathon plans leading up to my June marathon. Is there enough speed work in these plans to give me the VDot boost that I need? Might I be better off dumping my winter and/or spring half marathons and using a run-focused get faster plan in early winter?
Any advice is appreciated.
Comments
It would also be good to know what your background is in running, including your previous marathon personal best.
I'd also like to know what races you completed last year, so I understand how your training base has developed.
My personal bias is that people should still train with Multisport focus for a marathon personal best. Tons and tons of running can improve the run but reduce your overall fitness and wellness.
I look forward to getting that information so we can get this going.
Here is the roadmap Patrick. I couldn't quite figure out how to link it. Hopefully this works for you.
I've been running nearly 15 years. I started when I was 25 to lose weight, and completed my first marathon in 2012 and I've done five others. My PR is 3:27:38 in fall of 2013 on a reasonably hilly course. This was 6 weeks after the tri season with a single 20 mile run for prep. I'm actually more proud of the 1:40:43 half that I ran during my HIM this September. That was all due to EN training and execution! My plan is to run a 4:00 marathon at IMAZ in just under two weeks.
Not sure if it matters a lot, but my feet are freakin' flat as pancakes, so I've had a few injuries along the way in the form of stress fractures and achilles tendonitis. I have orthotics and I do a fair amount of core work to keep the injuries minimal. I've learned not to ramp up too quickly on my mileage.
2013 Races
2014 Races
I hope this helps. Let me know if I can provide additional information. Thanks for your guidance.
Looking at your season roadmap, I am not a fan of that much running for your year. In all honesty, I'd rather have you do the out season with a run focus and transition that into a full marathon plan.
Especially given your triathlete tendencies and your injury history. Speaking of which, you might want to look into different types of shoes… Especially the Hokas. They are very shock absorbent, and distance running friendly. Not sure if that would help you but worth a shot.
It looks like there were some mistakes in the date math from Coach Rich. I would plan on two weeks off after Arizona and then start a month of basic aerobic activity December, then kick off the out season with the January crew. we can use that through your half marathon, take a break, then go all in for the BQ effort.
BQ is a 3:15, but 3:13ish is probably what I need to lock it up.
So, total out season plan leading up to my March half marathon and then full marathon plan from that week forward?
Am I going to get a roadmap to guide me?