David Gillen's Group - FULL (Page 8)

phoenixrising404 - 2007-05-22 3:19 PM Hi David, I'm having trouble trying to formulate my training plan(s). I have a marathon plan that isn't too bad, but it calls for increasingly longer runs plus some interval type work and some VO2 max training. Do you keep a long run strictly F2 or do you add a few sprints in there? The BT weight loss deal talks about interval and VO2 training to stimulate metabolism and the seminar people said to stick with F2 75% of the time, so do you stick some faster stuff in to your long runs, or do you keep the long runs easy and do shorter runs faster?? And I don't even know where to look for a century ride training plan. Or do I look at an IM plan and try to follow a lower intensity version of it since I'm training for a marathon, a century and some aquathons (so it's like an IM but in pieces)? A bit overwhelmed here.....help me Obi Wan, you're my only hope

First of all, I'm not a trained coach and I have not designed training plans for anyone other than myself.  So, you can't sue me!

Secondly, I've never followed a strict day-by-day, zone-by-zone, minute-by-minute plan myself.  I prefer a simpler method that places emphasis on key or breakthrough workouts each week rather than a total # of weekly hours.   Since you've agreed to prioritize your century and marathon, obviously your key workouts will be your long rides and runs.   I can help you plan these to get you ready for your A races.  Your other weekly workouts are important but play a supportive role to your long ones.  I can give you some basic guidance on these other workouts, but it will be up to you to plan them down to the minute if you so choose.

I'm getting off work now, and then I'm going to workout, but I've already started designing a basic periodization plan that will have try to get you ready and "peaked" for your century and marathon.  It simply defines when and how long your key, long workouts should be.  Hopefully, I'll finish it tonight or tomorrow AM.

If the rest of you would like me to do something similar for you, please let me know.

Dave,

 Question.  I am thinking about doing a 50 miler next year (probably Grassland).  I believe you did that race at somepoint.  I was just wandering how much running did you do at the time?  Were you only running or doing tri cross training?  What was the longest run you did to train?  How many days aweek did you train?  I figure if I do an HIM in September I would have decent base to do it.  I would proably do that instead of Rockledge in November.  Just work my mileage up to a decent amount and that way I could go back to tri's next year without missing much.

 Thanks - Ken

Pene, I've created a first draft of a periodization plan for you here.  (You should have also gotten an email "invite to collaborate" on this spreadsheet using Google!) Your situation is unique in that you're trying train for both a century and marathon almost at the same time.  That is NOT unlike IM training!  2 main things I was trying to accomplish with this plan:

1. I didn't want to increase your long runs to much while you are trying to peak for your century, but
2. Since there are only 8 weeks between your century and marathon, you'll need to start building a running base before your century.

This numbers listed for the key workouts are miles, but you can also train based on time.  The key features of this plans are:

1. It slowly builds up your aerobic endurance by increasing your weekly long workouts, and total weekly volume.  No big jumps up in distance from one week to the next.
   
2. It incorporates the common 3 weeks on, 1 week off pattern of periodization.  This will help you recover and absorb you long weeks.
   
3. It attempts to have you peaking for your A races.

Obviously, this is just a first draft and I hope that you and I will fine tune this over the coming weeks and months.  And as I mentioned previously, this is a "macro-plan" over an entire season.  For a more micro view, we should look at typical training week for you in general and then find out how we can fit the key workouts around the rest of your life. 

David 

This is all excellent advice. I couldn't have said it better myself.  Thanks, Mike! 

I did do the Grasslands 50 miler this year as my first ultra.   I was primarily running in Jan and Feb as I hate riding in the cold.  I would ride on nice days, but nothing over 30 miles.  My longest training run was 29 miles out on the Grasslands course.  I also did the Cross Timbers trail marathon as a training run.  Very hilly!  I probably ran 4-5 times a week on average.  

I didn't really decide in earnest to do this race until around the start of the year.  So, I only had about 3 months to train, and my longest run when I was starting was probably around 13.  So, my training was far from optimal, but I was hoping to "parlay" my aerobic endurance left over from my IM.  The one thing I tried to do was run a few "doubles" where I'd run long on both Sat. and Sun.  I did 2-3 weekends where I'd run ~ 4hrs on Saturday, and then do ~2hrs on Sun.  Tough. Tough!  My toughest weekend was when I took off a Friday and ran 10 miles, then ran 29 on Sat, and then 10 another 10 on Sun = almost 50 miles over 3 days!   

That's exactly what I thought, and why I chose an early spring ultra. 

But, Ken, let's get you through Praireman before you start worrying about another ultra, alright!? 

But, Ken, let's get you through Praireman before you start worrying about another ultra, alright!? 

Pene, be glad your not a man b/c we get to put vaseline on our nipples too. I didn't know this before my first marathon and I had 2 blood streams down my white shirt at the end from it moving up and down ever so slightly and chafing my nipples. Gross, and very painful!

Most people will say replace your shoes after 300-500 miles. This is a wide range, but it varies quite a bit from runner to runner. It's better to replace them a little too early than too late however.

I'd recommend about 20-30 miles on a new pair before race. Ideally, you should do at least 1 or 2 long runs in new shoes before a longer race.

All,

 I meet our fearless leader for a swim tonite at Grapevine Lake (For those of you not from Dallas, it is a local lake for us) for a swim.  He was extremely helpful in my 2nd OWS attempt.  He would swim by me a bump me to get me used to the pushing in race.  Although neither one of us was tearing up the water we swam about 1.5 miles at about a 2:00/100 yard pace without killing ourself.  I definately feel better going into my first race on Monday.

We are lucky to have someone with his knowledge.

Thanks for the nice words, Ken.  I was great to meet and swim with you.   You did awesome, and like you said I think you could do an OLY tomorrow and do well.  And you have especially have nothing to worry about on Monday.  Now that I know you can swim well, I think you're "sand-bagging" a little by doing the First Tri!   So, kick butt and hopefully you'll place well.  Above all, have fun and enjoy the trip to Austin.  It's a great city.  BTW, I read some of the posts on your "What to do in Austin thread?" and they all sound good.  Your son would love Barton Springs and you could squeeze in a short swim there too.  Bring your wetsuit at it'll be a lot colder the Grapevine!

Can't wait to hear the details.