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Julie P's Coach??s Thread
I just finished Nov OS, kind of a pitiful finish due to catching the nasty cold that's going around, plus travel and work stuff. Anyhow... just started week 15 of the Balanced Marathon plan leading up to Boston (and Big Sur 6 days later as part of Boston 2 Big Sur.) Question is whether I should somewhat modify this week's (and maybe next week's running) due to last two weeks of very intermittent training and 90 minute long runs in OS (although I did a 12 miler no problem 3 weeks ago.) fyi, this week's long run in Marathon plan is 16 miles.
Thanks for any tips, plus... anything extra to add to prepare for Big Sur?? btw, these are both NOT A races, really just for "fun" - 3rd Boston, 2nd Big Sur, and 1st Boston 2 Big Sur!
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I think you can train for one but do both as long as you really recover like a rockstar. That said, any running you can do one good rolling hills, especially in the second half of your longer runs will be great for you in terms of both races.
Can you share any input / race reports on your previous races at both sites? That might help...
2nd Boston - 2012 (The Hot Year) - 4:08 - I totally disrespected the heat and paid poorly for it after the first half. It was kind of a death march the 2nd half; thank goodness for the spectators with ice!
1st Big Sur - was also my first marathon... a long, long time ago - ~20 years ago? Remember it being beautiful and the road being very canted, with achy ankle at end. I *think* my time was ~4:00.
Biggest marathon post recovery issue always seemed to be blisters!
Hope this info helps!
Thanks!
Julie
Per your notes, consistency is key...the race is looming so all the workouts count right now...2015 is the year of RESPECT for the marathon distance!
Thanks much!
Thanks!
Anyhow... I'm in week 15 of IM plan for IM COZ (in a time warp, thanks to postponement of IM MD and not being able to race the 10/17 date). As camp week, which I've never been able to execute due to work stuff, I think I'll be able to get out of work tomorrow (Thu) but not Friday due to meetings. It will still be beneficial to ride 100+ tomorrow, plus as much as I can on Sat too, right? How else would you modify the Thu - Sun workouts? Rich had already said a few weeks back in my macro topic not to worry about a specific race rehearsal this week per se (since I've got 2 in the bank already for MD), but just to ride my fanny off. Just looking for specific guidance for this weekend. Thanks!
Nothing sexy here, just really steady riding and GREAT fueling!
Hope your weather is good!
P
2 questions, and I assume I ask them here vs Elite EN forum, especially #1:
1 - when you say in the Elite EN forum guidance, do the split run Thursday (which I've done a couple times and LOVED it, especially for a working stiff!) should I do the split EVEN if in the last couple weeks of the 1/2 IM, it has changed back to 2 hour straight run, eg, this week - RR 1/2 IM run
MS: 2 hours or 11 to 13 miles (whichever comes first) done as 30%-60%-10%.
• 60% (1 hour OR 5 to 7 miles) at Zone 2.
• 10% (15 minutes OR 2 miles) at Zone 3 / HMP / Mod-Hard (or as close as possible).
If so, how should I structure each of the splits?
2 - I'm intrigued by IM Texas, and, like all other IM athletes, getting bombarded by IM to register. I've never done it, but... my daughter's last year of college (in Dallas) is next year; Tom Glynn (from my 'hood) of course does it every year; and it has a boatload of Kona slots, but... it's pretty close to IM AZ, and I'm typically NOT a very good early spring IM-distance workout gal. Any chance of this being a team race? That would be another plus, for sure!
Going to the podiatrist tomorrow; will let you know what I learn, and ... have been in the pool twice since your note... yeah ME!!
standing by for your podiatrist update!
And if, by chance, you've looked at my strava/tp.com files for Donner Lake, they're (I was) a mess. I almost did not start as I felt like kaka starting the prior night; didn't sleep past midnight; had a splitting headache; and couldn't eat anything race morning - hoping it was altitude and not nerves (that would be pitiful after 20+ years of racing!) My friends basically dragged me down to the swim and said just start the swim and see how you feel. I did, felt better, so ponied on. Then, and this is THE reason I was meant to race that day, I was following a fellow racer screaming 35mph down an awesome descent when a deer came out of the woods and basically t-boned her. It was awful; I'll never forget the crashing noise. She and the bike basically catapulted into the woods. I stopped of course. She was unconscious and very bloodied, but finally started to move. It took about 30 minutes to flag someone down and get EMTs there. She was able to stand up miraculously, but her brain took a serious rattling, as she asked me ~10 times what happened. Needless to say, I rode very tentatively after that, ran the first 6 miles of the 1/2 mary, then called it a day. So, that is my Donner Lake race report; it's not about me, but about being there for someone else.
So glad you were there in Donner Lake...so scary, but you did the right thing. THANK YOU TRI ANGEL!!!!
This week should be more run focus...so make sure you get the runs in (even a short one on Sat pre "work" would work). Don't forget you'll be on your feet all day for Saturday so you'll likely be pretty darn tired!!!!
Make sure everyone opens those Gatorade Bottles and that they hold them by the top, palm down, and not by balancing them on their palm.
I updated the basic week in your Elite Thread and we should be all set now. My bad!
Pictures please and make sure you are volunteering under EN as I think we earn points for that!!!!
Yes to the split run and Ideally we have you up to about a two hour run time combined. More important than the actual distance is steady pacing and good nutrition. We want you in a position of strength at mile 12 to begin to put mental pressure on the competition.
You have done a lot of good work on the bike in the swim so the run is just a complementary piece. Let me know what you think!
- Friday is OFF / Travel.
- I vote that you do the long ride on Sat, but not hard. Just suck wheels and try to keep it "athletic casual" if you will.
- Then do the Half on Sunday...and you are done!
You make this stuff easy!!!~ Coach P
With the half marathon the schedule, this would mean two shorter runs on Friday and Saturday. Friday would be a 40 minute run with some strides at the end, mostly TRP pace. Saturday will be a short 30 minute run just to stay in this followed by some stretching and core. Then Sunday is Race day.
If the half marathon is not on the schedule, then Friday is still that shorter run. Saturday and Sunday then aren’t equal long runs. Something in the 75 to 90 minute range on bought these. This will be a great back to back session posting it on fitness. It will also make room for you to do more cycling next week as you step away from the run.
You choose which of those options above works for you. As for next week, I would like to see you bike quality session on Tuesday and Thursday, moving the interval run to Wednesday. Saturday is the long ride as planned with the brick, Sunday is a 90 minute ABP session, followed by a 90 minute run (this is your long run of the week).
This “bike – heavy“ week will be the perfect counterpoint to all the running you doing this week. I hope that makes sense!