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Marathon Hack & Accumulated Fatigue

SwanieSwanie
in General Training Discussions

I have question regarding Marathon Training during the OS. 

Let me give you some background before I get to the question:  I have been doing the marathon hack along with a truncated version of the January OS. The OS has looked some thing like this-

Tues- Running speed workout (6 miles w/ 3 at Z4/5 done in intervals)

Wed- Bike trainer- 60' w/ 30-40' at FTP

Thurs- Running tempo workout -  6-10 miles w/ 4-8 @ HMP-MP  (6:44-7:09/mi)  

Fri- off

Sat- Long Run 12-20 miles at MP + 30"-45"     (7:40-7:55/mi)

Sun- Bike Trainer- 60'-90' w/ 40-60' at FTP

Mon- off

So that has been my weeks give or take for the past 12 weeks. I have had a couple of adjustments due to some races that I have tapered for and had a bad case of achilles tendinitis that I had to scale back for a bit but for the most part this has been my schedule.

Now, for the question: I have some accumulated fatigue that has severely slowed my speed work and tempo work (to a lesser extent).  With three 20 mile runs in the past 5 weeks at MP + 30" this sounds like a normal expectation (if I had just run a marathon or a fast Half mary I would NOT expect to go out three days later and get in a good speed workout). Should I be taking more recovery time? Should I forego the speed work? Should I take it easier on the long runs?

I only have one more 20 miler before I taper for the Eugene Marathon, April 28th. Then I will do a hard core bike build through the month of May before starting into 12 weeks to Ironman Canada. My bike has come along, albeit a little slower, as I have increased my FTP from 235 in Jan to 270 just a couple weeks ago. And as soon as the fatigue subsides my run will show it's improvement as well.

 

Comments

  • jhbinscjhbinsc

    I was not able to do the marathon hack for Boston and complete JOS last year. I ended up ditching my bike workouts the last 3 weeks prior to Boston and for 2 weeks after Boston. Then I threw in a BBW to get some fitness back before starting an IM plan.

    Answer depends on how well you want to perform at the marathon vs. how much bike fitness you want to have at the conclusion of the 26.2!

    Can't do both very well IMHO. Guess this might be why RnP don't recommend outseason marathons...

  • Al TruscottAl Truscott

    Steve, you've consistently shown yourself able to handle larger volumes of work and not have it affect your race. You are already building in 2 days off. I'd suggest a slight modification of your program: on the days you do 1 mile intervals. Instead of trying to hit 3 of them @ Z4/5, maybe try doing them as a descending set on 2' recovery jog, starting @ the slower end of your HMP range and dropping progressively so that the last one is at your 10K pace. 

  • mgraffeomgraffeo
    Also focus on recovery and nutrition. 8 hours of sleep, lots of carbs!
  • SwanieSwanie
    Thanks for the responses... All of which were things that I have been considering.

    @ Jeff- I will probably let my bike WO's go for the last few weeks before the race. This is a big race for to get a Boston Q. I will have plenty of time to get any bike fitness before Canada.

    @ Al- the speed workouts are the ones that really show the fatigue. So I am targeting a less aggressive pace for those. The good news is that I am hitting all my paces for the long runs and in a marathon thats what is going to get my goals accomplished.

    @ Mike- I slept in this morning just for you.
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