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Achilles Guide - NYC Marathon

UnknownUnknown
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Hi Coach Patrick,

I just finished IMNYC about two weeks ago (still on that Ironman high!) and recently applied as a Achilles Guide for the NYC Marathon on November 4th.  I'm not sure whether I'll be chosen and will find out end of September but in the mean time, I want to make sure I'm still "fit" to run the marathon in Novemeber if I do get picked.  Do I need to follow the marathon hack or should I just focus on getting some shorter runs in (4-6 miles) during the week and one long run during the weekend in zone 1?  Curious if there would be a difference since this isn't actually a race for me but a great opportunity to help others in a unique way.  

Thanks! 

Comments

  • Gunnar PritschGunnar Pritsch

    Coach P

     

    similar question: Doing NYC Marathon in November.  Have been off running for almost 4 weeks now for NYC IM taper and recovery

    Will be on vacations for 1 week == so training can start Sept 1.

     

    How would you approach it in terms of volume etc.?

    Also, to what extent should I focus on run (vs swim, bike) - I really want to have a decent marathon.

     

  • Brenda RossBrenda Ross
    Lorraine, I am not Coach P, but I do live with an IM and since you are only two weeks out of your IM, I would suggest just running easy. You are still recovering from the IM and trying to do speed work is just going to frustrate you because you are still recoverying for your IM. Do what you said above and then when you start to feel better (mid September) you can look at putting some speed work or hills into your program. Just my two cents. Coach P is in Louisville this weekend so will not be able to answer your question until he returns.
  • Coach PatrickCoach Patrick
    @Lorraine, you will want to make sure two weeks of recovery, then you can start doing alternating days of 4 miles easy....then in week 2 bump that up to 6 miles, then in week 3 week can start putting in a longer run of 12 miles with 2 x 6 milers....I'd plan on 3 runs a week (1 long), with 2 bikes (can be trainer). We can do specifics later, but remember you have good fitness we are just focusing you for the marathon.

    @Gunnar, you tapered BUT you did an Ironman. Ergo, you need to recover. Two weeks recovery, then same as above: alternating days of 4 miles run and easy spin OR off. After that week tell me how you feel here and we can decide how best to hack this out!

    @Brenda, thanks for your help!!
  • lisa.rothmanlisa.rothman
    Similar question to above...
    just did a HIM on Aug 19, have done nothing for the week since then, and I'm planning to run the NYC marathon. I'd like to keep biking and swimming as I gear up for the marathon, especially because I'm prone to overuse running injuries (and I'll be doing one more olympic tri next month). What would be a good way to get ready for NYC? marathon hack + one of the plans? How much rest do you recommend. My legs still feel like lead. image
    Thanks!!!!!!
    Lisa
  • UnknownUnknown
    Thanks Patrick and Brenda!

    I am going on vacation for the first two weeks of September (leaving tomorrow!) so I will build up the runnig and then we can discuss specifics when I get back?
  • Gunnar PritschGunnar Pritsch

     ok. done that

    Generally feeling good. Except for gained some weight since IM and during vacation and it feels like a lost a bit of strength and general fitness. But no problem on 4milers.

    Just completed my season survey.  So now interested in marathon hack with race date of nov 4-2012 in mind (and after that usual focus on speed/OS?  IM will be 6/30 (austria) in all likelihood.)

    Would also welcome what thoughts you might have re bike program during the run/marathon focused time.  I would like to focus a bit more on run between now and Nov (yes, i know there is a cost), but at least mentally I feel underprepared for marathon.  also during IM training this year I kept run volume on short side (max run 90-120 min, rarely more than 12 miles, except for IM race day).

     

    Let me know.

  • UnknownUnknown
    Just got back from vacation, relaxed (and ate) a ton but was able to get in some did short runs in and a 6 mile and 10 mile long run. Wasn't able to cycle since I was on vacation. Coach, can you go into specifics in how to train for the marathon until November 4th? Thanks!
  • Coach PatrickCoach Patrick
    You basically have five weeks until race day to get fit enough to get this done. I recommend this:

    Week 1: 2 x Long Run of 90 minutes at easy pace (z2/MP+20-30" per mile); 2 x tempo runs of 45-60 minutes at z3/HMP effort. 1 Easy Bike.
    Week 2: Long Run of 2 hours, 1 x tempo run of 45-60 minutes at z3/HMP effort. 1 Tempo bike (4 x 5' @ z4/FTP with 5' rest after each), 1 Easy Bike.
    Week 3: Long Run of 2 hours, 2 x tempo runs of 45-60 minutes at z3/HMP effort. 1 Easy Bike.
    Week 4: Long Run of 80 minutes, last 20' at goal race pace. 2 x easy runs of 45' with strides at the end. 2 x Tempo Bike both with main set as 2x15' at z3/80-85% effort with 5' rest.
    Race Week = TAPER. Short easy runs, nice high cadence, etc.
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