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OS plan and HM prep

danapdanap
in General Training Discussions

I ran a half marathion yesterday and am planning another in roughly 60 days. 

I am starting week 2 of JOS tomorrow (today was a rest day )

I am wondering if the running prescription in OS weeks 2-8 is enough to help me drop 3-4 minutes in the next race, or are there  adjustments I need to make?

Thanks

Dana

 

Comments

  • ghernandghernand

    Dana:

    see the wiki on incorporating a 13.1 into the OS.  basically, follow the OS plan until 6weeks out from the next half marathon and then take it from there.

    i am doing the same thing, 6week OS hack, for a race 13.1 coming up on feb 6th and i am treating the 13.1 it like an "A" race. 

    of course, i am also trying to increase my bike FT, so the EN 13.1 hack allows for both to occur at the same time.

    the answer to your question is:  yes, the OS plan 13.1 hack is enough. 

    GH

     

  • Brenda RossBrenda Ross
    3-4 minutes in 60 days is a big amount to want to drop off a time. Sometimes that takes up to a year. Good luck with that Dana. Let us know how it goes.
  • kurshingkurshing
    OS is a time to be training hard, and resting equally hard when we are NOT working out. I never race during the OS because the only thing that can do is jeapordize our progress and recovery. So, I would urge you to consider suspending racing as a whole as weeks 8-20 are already veru tiring and hard and these are where the significant progress seems to really happen.

    If you will give RnP the 20 weeks, they will knock that 3-4 minutes off I am betting...but, if you only give them 6 weeks before changing the deal, you AREN'T really doing OS and the improvement will be hampered.

    Good luck with it all!
  • danapdanap
    @Gilberto....thanks, I'll check that out!

    @Brenda....I know on the surface it seems like a huge jump, but I really think its achievable. Sunday's run was more of a pacing exercise than a race. It also fell out 8 weeks out from major surgery (I had clearance to run) with very little volume the few weeks leading up to race day (had been training for a marathon prior to surgery so I think that base helped me). My vDot test this week (I did week 1 of JOS this week, so I also had some fatigue going in to Sunday) tells me this is achievable...it is also what I was on track for before I had to take some downtime. So I'm really just trying to get back to where I was in early Nov.

    @Stephen...thank you for your input. My first 70.3 is in June, so I'll only be doing the first 8 weeks of OS before I switch to the HIM plan (per RnP's direction); unfortunately I wont have the benefit of a full 20 week OS in 2011. The week following the half mary will be rest, so I should be adequately recovery by the time I jump into HIM focused training. The half mary that falls at the end of my OS has been on the books prior to me joining EN, so I am going to go ahead with it. I planned my 2010 year prior to joining EN, so 2011 is me molding EN to fit the schedule. 2012 will be me following the EN protocol as written.

    Cheers
    Dana

  • kurshingkurshing
    Yeah, good luck...however the season shakes out, you will hopefully gain a lot from the EN style training. Equally important and valuable is the race guidance and pacing that you will receive. You will probably be faster than ever, regardless of fitness, because you will be following an effective race execution protocol...if you can trust the rce day advise and execute, you will have some gret results!

    Have a great season!
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