Triathlon to Marathon Transition

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2009-08-17 4:31 PM

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Monroe, NY
Subject: Triathlon to Marathon Transition

I needed a new goal for my 45th birthday next year so I decided to race in the Boston marathon. One big problem is that I need a 3:30 qualifying time in order to get in and I have not run a marathon since 2005. I have been focused on OLY level tri for most of this year so I am assuming the bike has helped. If I do Phili I will have 14 weeks to go. According to my old 18 week program at week 14 I should be doing a long of 13 miles or twice the race distance of an oly. I ran 11 over the weekend and my hr was higher then I would have wanted and my pace about 30 seconds per mile slower then I need for the race. (it was really hot out so I am hoping that caused part of the jump in HR).

My question is this. Are there any special hints or things I need to be careful of as I ease out of my swim, cut back on the bike and focus on my run. I am planning to substitue 1 scheduled run with a bike to keep down the abuse on my Achiles tendon (injury I am fighting through all year). I do not have enough time in my life to do everything so I really think the swim is going to have to suffer. I will also likely stop doing Tri events this year.



2009-08-17 4:56 PM
in reply to: #2354182

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Extreme Veteran
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Subject: RE: Triathlon to Marathon Transition
I would guess the heat really slowed you down- as it should have.  As for training, I am using the Galloway method at the moment and it's really helped my tendinitis not flare up at all. Basically, you do scheduled walk breaks during your run. It actually can turn in a faster time for a lot of runners.  Just google Jeff Galloway and you'll get tons of info. 

Oh yeah, and lots of rest, good hydration and the ability to keep yourself entertained to get you through the long runs.  At least, that's what I need as I'm heading into my first full marathon from half marathons and tris.

Good luck!
2009-08-18 11:04 AM
in reply to: #2354182

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Monroe, NY
Subject: RE: Triathlon to Marathon Transition
Thanks. Read up on Jeff's system before when I did the NYC Marathon in 2005. What I ended up doing was really paying attention to my HR and kept my long runs in the lower ranges. Used some intervals for speed. I did OK in NY but went out to fast as is typical for most people's first marathons. What I am interested in is how people work biking into their training. Do you do it instead of a scheduled off day or in place of a scheduled mid week run.

Here is an excel file I put together a few years ago (if I can figure out how to post it). It is based on the Intermediate Marathon plan (those that have some running experience). It is an 18 week program. I am starting in week 15.





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marathon training post.xls (63KB - 8 downloads)
2009-08-18 11:10 AM
in reply to: #2354182

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Subject: RE: Triathlon to Marathon Transition
Oh I love this post! I am focusing on my first marathon ever after many half marathons and tri's. Can't wait to see the responses! My problem is that I still have 2-3 tri's and some long cycle rallys scheduled for this fall, and am really struggling to juggle all the training!
2009-08-18 11:11 AM
in reply to: #2355624

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Subject: RE: Triathlon to Marathon Transition
You have less than 14 weeks and you want to go from a long run of 11 to a BQ?

When I'm looking for a specific marathon time, everything else gets thrown out the window.  I become a runner, not a triathlete.  I will ramp up the run to 5 - 6 times a week and get my long runs up to 20 and try to do at least 3 of those in an 18 week period if possible.

If I can get in a swim or bike ride, great!  But not at the expense of recovering for the next days run.

It would be my opinion ..... and take it as just that ...... that unless you are already ramping up the runs and doing 30 plus miles a week currently that you will be really hard pressed to get yourself in the shape to BQ.

What was your NYC time 4 years ago?  What was your run split in the last tri you did?  What are your current training paces?
2009-08-18 11:27 AM
in reply to: #2354182

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Science Nerd
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Subject: RE: Triathlon to Marathon Transition
Try putting your run times into the McMillian Running calculator to give you an idea of your marathon time.


Edited by Artemis 2009-08-18 11:28 AM

2009-08-18 12:21 PM
in reply to: #2355691

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Master
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Subject: RE: Triathlon to Marathon Transition
That calculator is cool! Thanks for the link.

Artemis - 2009-08-18 12:27 PM

Try putting your run times into the McMillian Running calculator to give you an idea of your marathon time.
2009-08-18 4:51 PM
in reply to: #2354182

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Elite
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Subject: RE: Triathlon to Marathon Transition
First off, ya it takes a few weeks to get used to running in 90 to 100 F temps that is for sure and you need to bring fluids with you for even shorter 6-10 mile runs if it is really hot.  You have no accessible logs, so we really have no way of looking at your pace and such.  I agree that going 11 miles to a full mary in 14 weeks is a shortish time to move up unless you have a really solid run background and you have been doing 20-30 mpw.  Also 5-6 runs per week with 1-2 swim 1-2 bike sounds about right for what I did for my first mary.  I used that run calculator and it was pretty accurate for me.  I think it was within 7 minues of what my actual finish time was.  
2009-08-18 8:18 PM
in reply to: #2355852

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Champion
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Subject: RE: Triathlon to Marathon Transition
losta - 2009-08-18 1:21 PM That calculator is cool! Thanks for the link.
Artemis - 2009-08-18 12:27 PM Try putting your run times into the McMillian Running calculator to give you an idea of your marathon time.


I like that calculator too, but bear Daremo's post well in mind!  The McMillan calculator tells you what, ideally, you could run, WITH PROPER TRAINING.  It doesn't tell you what you could do after a last-ditch effort to get in marathon shape.

I'm NOT saying that's what you are doing -- I do not have enough experience to judge anyone's plan.  But be careful how you interpret the output of the calculator. 
2009-08-18 8:41 PM
in reply to: #2354182

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Champion
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Subject: RE: Triathlon to Marathon Transition
The only thing I have to add is that it's spelled Philly.
2009-08-18 9:15 PM
in reply to: #2355642

Member
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Monroe, NY
Subject: RE: Triathlon to Marathon Transition

Rick - Thanks for the comments. I know I am pushing it here. In 2005 I did a 3:42. I was at a 7:30 pace through 16 then had real trouble around mile 21. Massive leg cramps that caused me to walk through the remaining rest stops and drop to 10-11 min per mile. During my training for that race I was able to workout sub 8 min including on my 21 practice 4 weeks before the race. 

While training for the NYC tri I was doing around 18-20 miles per week including longs in the 8 range. Fell off over the past two weeks. What I am going to do is see where I am over the next 3 weeks. I have 3 4 milers to do this week then a 13 and 3 over the weekend. Next weeks long is 10 then back up to 15. I want to assess where I am at that point. To BQ I need to do a 3:30 (8 min/mile). My spit at the nyc tri was a 48. 

I was always a runner and only moved into tri last year so most of my workouts were focused on the bike and swim since I didn't have experience in them. 

Thanks for the advice.
jim
  

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