70.3 done, now 26.2 in 5.5 weeks

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2010-09-29 11:34 AM

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Saint Johns, FL
Subject: 70.3 done, now 26.2 in 5.5 weeks
OK, so I'm pretty proud of a 5:31.57 finish at Augusta 70.3 this weekend.  I took Monday and Tuesday off completely, got a deep tissue massage Tuesday night and did a 20 minutes of slow continuous swimming this morning.

NYC Mary is in 5.5 weeks.  When training for Augusta, I typically increased milage/time by 1.25x whatever my plan called for.  So I've got 4-5x 2:00-2:15hr 12 mile runs and 2x 3:00hr 16+ mile runs in at this point, although my average weekly milage is only around 22.  I was planning on picking up the HalHigdon novice 1 plan with where I would be for this week... that would look like this:

W, TH, F, Sun (total)
4,9,5,18   (36)
5,9,5,14   (33)
5,10,5,20 (40)
5,8,4,12   (29)
4,6,3,8     (21)
3,4,2,26.2 (35.2)

I've already missed my 4 mile for the first week (which should've been this morning), and although I'm feeling pretty good, I'm a little leary to jump into 9 tomorrow (although this may just be procrastination) and I'm a bit leary to up my run volume this much this quick (even though my total training volume is going to go down).

B/C I've had some PF and Achillies issues earlier in training (which are reasonably in check right now), I'm considering dropping the friday short run for a long bike of maybe 1.5-2 hrs each week just to keep spinning and reduce the amound of pounding on my feet, while still getting some endurance work in.

So what would you do?

EW

2010-09-29 1:22 PM
in reply to: #3123963

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Saint Johns, FL
Subject: RE: 70.3 done, now 26.2 in 5.5 weeks
Ok so my marathon buddy came up with this modification:
4,5,4,12 (26)
5,5,5,18 (33)
5,8,5,14 (32)
5,5,5,20 (35)
4,6,3,8   (21)
3,4,2,26.2 (35.2)

Sound reasonable?  What would you do different?

BTW not looking to blow this away.  Goal will be very soft and flexible 4:00-4:30 (my only other Mary was a 4:45 so I'm almost certain to PR with my fitness level being better now (barring injury).  Just want to enjoy the experience of NYC Mary more than anything.

EW

Edited by E-Dub 2010-09-29 1:24 PM
2010-09-29 3:28 PM
in reply to: #3124267

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Omaha, USA
Subject: RE: 70.3 done, now 26.2 in 5.5 weeks
Look at my logs.  I blew up on the run at Pigman Aug 22 with some very tough conditions and going a little too hard on the bike (it wasn't supposed to be that hot/humid on the run).  Just finished my first mary last weekend in Omaha and went 3:27 on some minimal training post HIM.

ETA: Finished in 5:4x at Pigman.

Edited by VeganMan 2010-09-29 3:30 PM
2010-10-01 10:21 PM
in reply to: #3123963

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Subject: RE: 70.3 done, now 26.2 in 5.5 weeks
I have a little longer than you between HIM and the marathon, but I didn't want to push the long run the week after the HIM.  I was what felt like post-marathon sore after the HIM (needing to walk downstairs backwards on day 2).  So I swam on M, T the first week, rode 1 hr wed, and didn't run until Thurs - did 6, and then 9.6 on Sat.  I felt really good by Sat but didn't want to push it.  So I think what you're doing will give you enough recovery time, but I wouldn't push the first week back.  My rule is no running if my quads hurt at all.

I've never trained for a marathon on less than 5 running days a week - this time I'm doing 4.  I'd be hesitant to drop to 3, even though I know people do it all the time.  But I am riding 2 days a week to keep the leg strength.
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General Discussion Triathlon Talk » 70.3 done, now 26.2 in 5.5 weeks Rss Feed