Marathon Training Plans for Triathletes

So...I signed up for Duathlon Nationals which are 4 weeks after my Marathon.  So It looks like I will be going Multisport training plan route.  I had been doing the Run Less Run Faster Key Workout #1 and Key Workout #2 for the past three weeks.  The Long Runs with that plan were am 8 mile at 10K race pace + 60 sec, 9 mile at 10K race pace + 70 sec, 10 miles at 10K race pace + 60 sec.  I already had been building my long runs so I did 10K+60 for the last three weeks at 12.5, 14.25, and 16.5 miles all of them with tempo work included.

I sprained my ankle at the office soccer game on Tuesday so now I get some time off.  When I get back to some light runs to test the ankle in a week I think that I will be ready to go back to where the Run Less Run Faster plan is at in its schedule.  I have a 12-week FTP builder plan that I will start out with on the bike.  It has three sessions a week that are 45-75 minutes each.  I will build to 2+ hour bike rides after I finish the FTP build plan and probably do a lot of 4x8' @ FTP type stuff on my other two bike days after I finish my 12-week plan.  I will keep swimming 1-2 hours a week too.

I am going to do The Woodlands Marathon in the Houston area.  It is 30 minutes from where I live.  I did a 10-mile race there in September which was a lot of the same course as the IM Texas run course and The Woodlands Marathon.  So it looked like a good fit for me.  There should be around 5,000 participants and winning times that are in the 2:20's.  It is a flat course and could be a good race. 

It is too early for me to make secret goals for the Marathon.  I went for goal time in my first two marathons and they both were miserable and I bonked on both of them.  My last marathon I just did it to finish and doing it 10-15 sec/mile slower than what I would have done if I was trying to PR was way more fun.  In the last six miles, I was able to speed up rather than being reduced to a gimpy walk. I will see how I feel the weeks leading up to the Marathon.  My purpose in signing up is not to set a PR.  It is just to enjoy the race.  If I get a PR too that will just be a bonus.