RA Coaching Forum

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Please tear apart my marathon plan... (Read 297 times)

celiacChris


3Days4Cure

    I'm having a good friend also review, but thought a few opinions would help, and this is a much safer place than the main boards.

     

    Next week starts the cycle for marathon #2. For #1 I was VERY undertrained, averaging between 30 and 35mpw, peaking in the 40's, and having some weeks in the low 20's.

     

    I'm letting a sprain heal, so my log last week was deceptive-- I should have hit 35 last week, finishing a gradual build into the mileage here.

     

    The plan is below, but there are two key things to note:

    • Note: on days I elect to break mileage to a double, two miles will be added to the day's total. I will not break apart the midweek, mid-length run (Thursday, once I build into it)
    • I reserve the right to run races as I find them. This is the only planned "speedwork". I want to focus on consistent base, and I'll avoid running just to avoid a speed workout. With my LT goal of going Ultra next year, this is really about base anyways, not speed.

    Comments are much appreciated. I am streaking, so you will note no rest days. I also strength train 3-5 times a week and cross 2-3 times a week (swim, cycling).

     

    <colgroup><col style="width: 53pt;" width="71" /><col style="width: 65pt;" span="7" width="86" /><col style="width: 60pt;" width="80" /></colgroup>
      M T W R F Sa Su Total
    6/23/2009 5 6 2 6 5 13 2 39
    6/30/2009 5 6 2 6 5 14 2 40
    7/7/2009 5 6 2 7 5 11 2 38
    7/14/2009 5 6 2 7 5 15 2 42
    7/21/2009 5 6 2 8 5 16 2 44
    7/28/2009 5 6 2 8 5 11 2 39
    8/4/2009 5 6 2 9 5 17 2 46
    8/11/2009 5 6 2 9 6 18 2 48
    8/18/2009 5 6 2 9 6 12 2 42
    8/25/2009 5 6 2 10 6 19 2 50
    9/1/2009 6 6 2 6 6 20 2 48
    9/8/2009 6 6 2 10 6 15 2 47
    9/15/2009 6 6 2 6 6 13.1 (RACE) 2 41.1
    9/22/2009 7 6 2 10 6 20 2 53
    9/29/2009 7 6 2 9 6 13 2 45
    10/6/2009 6 6 2 8 6 20 2 50
    10/13/2009 5 6 2 6 6 12 2 39
    10/20/2009 4 4 2 1 2 26.2 1 40.2

    Chris
    PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

    Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

     

    2022 Goals

    Back to 10k

     


    #2867

      It looks pretty good -

       

      One thing that I might consider (depending upon how the strain is doing) is not cutting back the week of 7/7 and possibly rearranging a little around a little...it looks like it could be a little heavy going towards the half marathon so maybe pushing the cut back weeks forward a week towards then might work better.  Or, include a little leeway and if you feel good the week of a cutback keep going forward and then treat the next week as a cutback (and if you are a little sore or tired you can take the cutbacks as scheduled.)

       

       

      The weeks of 7/28 and 8/18 I'd probably not cut back quite as much on the long runs either (w/the above flexibility in mind)

      Run to Win
      25 Marathons, 17 Ultras, 16 States (Full List)


      Prince of Fatness

        Chris,

         

        What about switching Wednesday and Thursday?  I am taking it that Thursdays and Saturdays are your quality days (based on the fact that they are the highest mileage days).  If it were me I'd want those days separated a bit more.  My quality days are Wednesday and Saturday.

         

        Other than that nothing is jumping out at me.  Just don't be afraid to adjust as you go depending on how you are feeling.

         

        Good luck!

        Not at it at all. 

        Hannibal Granite


          I agree with MrPhin about switching the second long run to get an extra day between longer efforts or maybe putting your second londest run on Tuesday instead of Thursday so your pattern is something like

          Long (Sat), recover (Sun 2 miles), easy (Mon),  2nd Long (Tue), recover (Wed 2 miles), easy (Thurs), easy (Fri) 

           

          It looks like your biggest week is the week after a half marathon, when that should be more of a cut-back week. 

           

          Also, to me there is no reason not to do a long run every week (instead of every other) until you get to at least the 2 1/2 hour range for the runs, then just go down to 2 hours on alternating weeks

          "You NEED to do this" - Shara

          celiacChris


          3Days4Cure

            Thanks for the thoughts. Note: I am an extremely slow runner, so anything over 11 or so is in the 2.5 hour range. I did take out/move a few rest weeks. I also moved the mid-length run to Tuesdays, rcover Wednesdays, and did the long on Saturdays.

             

            One other note: I added a 50k as a "fun" long run in place of the 20 miler. Its on relatively easy trail, and will, for me, be a more fun run.

             

            I'm also kicking around doing my final "long run" at steamtown. I have no problem holding back and doing a training pace, even in a race situation 9where I'll be at the very end of the pack), and again will make this more fun. Fun is important, yes?

            Chris
            PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

            Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

             

            2022 Goals

            Back to 10k