2012 Goal of Sub 4:00 Marathon (Read 4207 times)

    For me, 8m general aerobic with strides on Saturday, and 12m medium LR on Sunday today.

     

    Got an e-mail confirming entry into NYC Half on March 17th. Would like to make this a bit of an objective, and would seek some advice:

    - my Training  plan up to now was to start a Pfitz 18/55 on december 31st, takimg me through to the NJ Narathon on May 5th.

    - NYC Half falls on week 11 of the program

    - in order to race this HM in good conditions and not jeopardize ny full marathon, I am thinking of doing the following:

     

    1. make the 18/55 a 20/55, which means I started already on December 17th, and the HM moves from week 11 of 18 to week 13 of 20

    2. stick to the 18/55 plan (now 20/55) with the exception of week 13 and week 14 which I will use for HM taper and HM recovery

     

    Does that sound reasonable? Can I run the HM all out without jeopardizing the Marathon by doing things this way?

    Personal bests (bold = this year): 5K - 23:49 / 5M - 38:42 / 10K - 49:31 (track) / 10M - 1:24:26 / HM - 1:52:08 / M - 3:58:58

    Next races: NYC Marathon, Nov 2014 


    Consistently Slow

      For me, 8m general aerobic with strides on Saturday, and 12m medium LR on Sunday today.

       

      Got an e-mail confirming entry into NYC Half on March 17th. Would like to make this a bit of an objective, and would seek some advice:

      - my Training  plan up to now was to start a Pfitz 18/55 on december 31st, takimg me through to the NJ Narathon on May 5th.

      - NYC Half falls on week 11 of the program

      - in order to race this HM in good conditions and not jeopardize ny full marathon, I am thinking of doing the following:

       

      1. make the 18/55 a 20/55, which means I started already on December 17th, and the HM moves from week 11 of 18 to week 13 of 20

      2. stick to the 18/55 plan (now 20/55) with the exception of week 13 and week 14 which I will use for HM taper and HM recovery

       

      Does that sound reasonable? Can I run the HM all out without jeopardizing the Marathon by doing things this way?

      Do the 20/ 55 but do not taper for the HM. The recovery for the HM should be about a 35 mile week. If, I remember correctly the Pfitz taper for the marathon is 3 weeks. I needed the 3 week taper. Keep your  easy runs easy. 1:30 -2:00  minutes over marathon pace. I tweaked Pfitz 18/55 to BQ.

      Run until the trail runs out.

      2014***1500 miles

      50 miler 13:26:18

      Race Less Train More

       

      Ana Trason  "Living Her Life"

      "The Marble in The Groove"

       

      unsolicited chatter

      http://bkclay.blogspot.com/