Steve Ross JOS Marathon Hack
Hey Patrick gotta few questions to ask on how I should go about this. First up I am in the JOS group and have a marathon scheduled for April 23rd 2017 in of all places Toledo Ohio
.A little background first. Was scheduled to do a marathon end of October 2016. That got canned due to iced up roads at elevation, hence I trained specific for hills. Since then I have stayed run fitness sharp with a lot of short snappy runs x 4/5 weekly. My runs now are up to 6 mi(10 km) or longer. Just started to implement long runs, today was a 13 miler. At present I feel/know all trg points to a 3:30 mary today. My goal though is to get under the 3:25 marker, so I have to earn 5 mins+ over the next 14 weeks. I usually hack the OS myself but my bike fitness suffers "to much". I am hoping to find a balancing act here. My FTP last year at best was 238(lowest ever). FTP this week was a 227 my best start in a few seasons. My run test was done on the TM first time eeevveeer 20:30 min(vdot 48). Goal is to TM run during the week and get my butt outside for the long runs. At present feeling very fit and I am injury free so there are no limiter's. Thoughts ???!!!! on how to go about this ?
.A little background first. Was scheduled to do a marathon end of October 2016. That got canned due to iced up roads at elevation, hence I trained specific for hills. Since then I have stayed run fitness sharp with a lot of short snappy runs x 4/5 weekly. My runs now are up to 6 mi(10 km) or longer. Just started to implement long runs, today was a 13 miler. At present I feel/know all trg points to a 3:30 mary today. My goal though is to get under the 3:25 marker, so I have to earn 5 mins+ over the next 14 weeks. I usually hack the OS myself but my bike fitness suffers "to much". I am hoping to find a balancing act here. My FTP last year at best was 238(lowest ever). FTP this week was a 227 my best start in a few seasons. My run test was done on the TM first time eeevveeer 20:30 min(vdot 48). Goal is to TM run during the week and get my butt outside for the long runs. At present feeling very fit and I am injury free so there are no limiter's. Thoughts ???!!!! on how to go about this ? 0
Comments
I like to hack the OS, but not too much..so take the basic week but clear out long run for SAT (instead of Sun) and convert the long ride (from Sat), into more Z2 / z3 time on Sunday...so it would look like this:
Thoughts?
~ Coach P
And check in Mid Feb re moving long runs...we can do that together. Hope you are staying sane with all that snow!!!
Mon: 1hr run/Z4 3x1mi/7mi tot. on TM-7:14 pace rpts W/O strong
Fuel: Coffee x 2
Stretch/roll
Tues: Bile/Run
Are you on Strava? Where do you track this stuff?