Looking forward to 2016, thoughts or considerations? (Run Focused)
So, I'm here sitting on the couch a few days out from Louisville, very happy with my result (slowest in three Lou attempts) given all the family, life, and work issues that crowded my build and taper. After 6 long course races, I'm going to step back from triathlon for at least a year (I'm even leaving my bike and all riding gear in the states when I return to Japan) and strap back on my serious running shoes. This was planned prior to the race and is not a 'I'll never do IM again' post race feeling. I'm looking to try to get my pre-Ironman distance running speed back (half PR of 1:29:xx and full PR of 3:30:xx) to try to snag a slot at Boston in 2017. I'll spend the next year slowly building speed and volume and then look to make a serious attempt(s) to BQ late 2016 or early 2017.
Random factoids / considerations - I've had success using the program in Advanced Marathoning (Pfitzinger and Douglas) and would like to return to one of plans in that book. I'll be able to run outdoors year round in Okinawa. It won't get stupid / pace impacting hot until May/June or so. While travel is constant in my life for the next year, I can always run when I travel, so consistency shouldn't be an issue. I would like to do some strength building exercise routines (~2 or 3 times a week) to promote overall fitness and target some lower body imbalances. I DO NOT want to do cross-fit, HITT, insanity/TRX or any of the franchised programs. I can literally see a 24 gym from my room on Okinawa, so I have that convenience. Continuing to swim does interest me, but I don't want it to come at the cost of running and my closest pool is a 35 minute drive (each way) from my residence in Japan.
For the group, a couple of questions:
a. Any thoughts or considerations based on personal experiences going from tri-geek back or to serious running?
b. Thoughts on maintaining 2 swims a week on 'lighter' run days? Run is the highest priority and I believe in specificity, but is there room for both in a good running program?
c. Other recommendations for running plans? Although I'm not looking to set records, volume does seem to get results and when I was a 'runner' only, I could handle decent amounts of volume.
d. Thoughts on running marathons for 'training, fun, or experience' before I'm ready to attempt a BQ? There are some local ones on Okinawa and some on mainland Japan and China that interest me (due to proximity) but I don't think I would be ready to give it my best shot by spring of 2016. I've done multiple marathon and 2 ultras (46/50) so I know what to expect. Is the toll on the body worth the 'finish' or would I be better served to target 5k/10k/half's until I'm ready to 'go for it'?
I'm not going to spend the next 18 months "training' for a BQ. As the Haus philosophy goes, I'll put in intermediate goals to target. But in reality, I want to do Boston and the earliest I think I can make a legit attempt at it is 12-18 months away. So I want to go work over the next 12-18 months to get me to that place.
Thanks in advance 
Comments
For you ... given that you are taking a longterm look for a BQ you should build to a sustainable base and do as much of it as you can for up to 6 months. Do not do an ultra. Then I would follow a Lydiard approach going into hills for strength, then long intervals, and increasing the long run as you approach your qualifier. Coming out of base, start racing the occasional 5 and 10K, and hit a half marathon or two 3 - 6 weeks out.
I had a lot of success in my younger days using the "Self Coached Runner". It's been out of print forever, but is still available on Amazon used. As a runner, the marathon was my weakest event, but I ran 10, all under 3 hours with a PR of 2:29:46. The last one I did was about age 38 or 39 for around a 2:43.
Roy, for Boston 2017 you need to have a BQ by September 2016 which is when registration will open. I would give it a shot in spring for a where am I at and then have another backup race a little later than that What is the time you need? Will probably need to target BQ - 5 to have a safe shot at getting in.
I've gone back and forth between tris and running, run has been just fast enough to BQ but not really to my potential or anything I'd call serious running. I trained for Boston 2014 while doing the OS bike workouts. For Houston this year minimal cycling + a modified Pfitz 12/55 plan. I cannot handle big volume and always have supplemented with spin/swim/cycling for extra cardio fitness. The swim really helps with recovery after harder workouts and with my EIA, it seems to help with breathing issues as well.
I am also a fan of Jack Daniel's plans but many people find them too complicated etc. But his book is worth a read.This link below on Hadd is also worth a read
http://www.angio.net/personal/run/hadd.pdf
Marathons for fun, not a fan, takes too much out of you and takes the mental edge off on goal race day. I'd do 15K - 1/2 marathons.
Might also search for Matt Aronson's (sp?) post about his training, tons of great details.
You could so 2-3 months base building maybe till Jan end and do a Pfitx 12/55 (or more) and do some race in May. Then if it's not where you want to be pick something later, might need to travel to get a cool race.
Paul - I checked that book out on Amazon, looks interesting and has really good reviews. I'll pick it up sometime soon.
Alan - I've looked a the Hanson book a couple times in the past, I'll give it another once over. I do remember it having a whole lot of intensity (which isn't necessarily a good thing for me).
Anu - I think I misspoke in my initial post. I'm looking to BQ in 12-18 month, not do Boston in 2017 (due to the qualification windows). I'm waiting for the 10 minute bump I get for turning 45 (or 45 on Patriots Day), that'll put me at a 3:25 BQ (likely 3-5 minutes quicker required to actually get in). So I need a 5-10 minute PR based on a PR set 5 years ago. That will take a serious amount of work for me, fitness and body comp as well. An honest self-assessment says May is too soon.
Thanks again all
Roy,
I'm on the outside looking in when it comes to running, volume and marathons in the last 10 years so take this for what its worth.
My initial thoughts are that you have a lot of IM experience and have a good running background. If you are coming off an injury free IM year then you could get in the swing of things sooner than you think. What is your decent amount of running volume 40/50/60/70?
Address the running imbalances before ramping up the mileage too high. Early on this might be an easy way to work in the swimming then once you have the issues worked out then become more focused on the mileage totals.
I don't think marathons for training or fun as useful, especially given your running background. If the end goal is BQ then when you are closer I'd target two BQ races and then work back from there in the final 4-6 month stretch.
For now I'd start with making a decision on the plan you want to follow then work in other running events to keep you in the game mentally over the coming months.