General Discussion Triathlon Talk » LSD base training schedule? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2006-10-25 11:01 AM

User image

molto veloce mama
9311
500020002000100100100
Subject: LSD base training schedule?
anyone have good recommendations?


2006-10-25 11:03 AM
in reply to: #578396

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: LSD base training schedule?
running?  biking? swimming?  all 3?
2006-10-25 11:03 AM
in reply to: #578396

User image

Queen BTich
12411
500050002000100100100100
,
Gold member
Subject: RE: LSD base training schedule?

Pick up any marathon training book. Galloway, Higdon are great.

http://www.marathontraining.com/marathon/m_mile.html

Do you have the time to join a marathon training group in your area? I think they're wonderful.

Edit: I assumed you were talking about running, and I mean to adapt a marathon program to meet your needs, not necessarily running a marathon. And I know you're just trying to boost your Tri Talk post count



Edited by Comet 2006-10-25 11:05 AM
2006-10-25 11:09 AM
in reply to: #578396

User image

Runner
Subject: RE: LSD base training schedule?
Run lots.

What sort of distance are you at now?

What sort of distance are you training for next year?

What's your timetable look like in terms of races for next year?
2006-10-25 11:25 AM
in reply to: #578402

User image

molto veloce mama
9311
500020002000100100100
Subject: RE: LSD base training schedule?
am not!!

actually, i am thinking about doing a marathon next june. am looking at this one right now:

http://www.trifuel.com/triathlon/run/tip-for-runners-base-phase-001...

and then followed with this:

http://www.halhigdon.com/marathon/inter1.html

i have another hal higdon book, but not marathon s-ecific, and also the non-runners marathon book.

Edited by autumn 2006-10-25 11:25 AM
2006-10-25 11:27 AM
in reply to: #578412

User image

molto veloce mama
9311
500020002000100100100
Subject: RE: LSD base training schedule?
Scout7 - 2006-10-25 11:09 AM

Run lots.


okay.



What sort of distance are you at now?


half-marathon

What sort of distance are you training for next year?


marathon

What's your timetable look like in terms of races for next year?


mid-june marathon (if i get a slot), tris after that


2006-10-25 11:33 AM
in reply to: #578443

User image

Runner
Subject: RE: LSD base training schedule?
I followed one of Higdon's plans for Baltimore. It worked pretty well. However, I wouldn't recommend using it as a base training plan per se. Although....I suppose you could. I like the other one, too, partly because it's much more fluid. Weekly mileage, with the long run distance. Of course, you're going to need to determine what to run the rest of the week.

Anyhoo, if you want to run a marathon by June, I would start determining what your primary goal is. Just to finish? Heck, that's easy enough. Build up mileage slowly till you can do long runs of 20 miles. You'll finish on that. Want to do sub 5 or 4? Lots of base miles now, nothing out of zone 2. Follow the first plan (the more fluid one), and use that build base, then use the Higdon plan to start really prepping for it.
2006-10-25 11:33 AM
in reply to: #578443

User image

Queen BTich
12411
500050002000100100100100
,
Gold member
Subject: RE: LSD base training schedule?

autumn - 2006-10-25 11:25 AM am not!! actually, i am thinking about doing a marathon next june. am looking at this one right now: http://www.trifuel.com/triathlon/run/tip-for-runners-base-phase-001... and then followed with this: http://www.halhigdon.com/marathon/inter1.htmli have another hal higdon book, but not marathon s-ecific, and also the non-runners marathon book.
i

Just look over them, look at other books. Find a program and schedule that works for YOU!! Different programs work for different people; thats why there are so many theories and plans. Find one and go with it. 

you may now go to the bathroom.

2006-10-25 11:46 AM
in reply to: #578396

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: LSD base training schedule?

For now, I'd just gradually build your volume.  I don't think you need to do a long run much over 2:00 until you are into your marathon program (and I thin you're already at that point, right?).  Add as much frequency as you can into your schedule.  Maybe you cut back your long run to 1:30 for awhile and add in an extra day of running for 0:30.  Gradually extend some/all of your runs (10% rule is good) and add in another day when you're ready (and if your schedule allows).

Once your volume stabilizes, add in some tempo.  You can do this as it's own run or insert it into your long run.  Gradually (again), extend the duration of your tempo running.  Also do some strides to get the "feel" for running fast without really taxing your body.

After doing all this for a bit, you could add some hill work to build strength or do some reps.

Aw hell, go read this guy's stuff--he says it better than I can and has some credentials to boot:  http://forum.slowtwitch.com/gforum.cgi?post=1038855;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

2006-10-25 11:53 AM
in reply to: #578448

User image

Runner
Subject: RE: LSD base training schedule?
Sorry, I responded before reading your response to my questions.

If you're already coming off half mary training, then your weekly mileage should be up there as it is. I'm thinking you've been doing long runs of 10 or 13, short runs of around 3-4, and mid runs of between 6-9, or something in those neighborhoods.

If that's the case, I'd say you could do long runs starting at around 8 or 9, short runs of around 3, mid runs of around 6. Keep them all at conversational pace, z1/z2, for at least 2 months. After 2 months, I'd start throwing in a tempo run somewhere in there about once a week.

I'd build mileage by increasing the long run every week for three, then dropping it back to 80% of the longest. The other runs, I'd increase those distances in 2 week increments. First two weeks, no changes, 3rd week up the short runs by a mile. 4th week up the mid runs by a mile. No change in those distances till wk 6, then the same pattern.

Make sense at all?
2006-10-25 11:53 AM
in reply to: #578396

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: LSD base training schedule?
There were some suggestions that I was reading over on ST that had runners getting up to 6-9 runs per week during their off-season phase. Granted this is probably excessive for most however if you are looking at a run focus period building towards a marathon, I would look at getting in at least 5-6 runs per week.

Based on personal experience, I would recommend looking at having more than one long run per week - Mike Ricci recommended this to me last year and felt that in addition to the added frequency it worked very well for me.

Shane


2006-10-25 12:05 PM
in reply to: #578457

User image

molto veloce mama
9311
500020002000100100100
Subject: RE: LSD base training schedule?
i want to WIN it damnit! WIN!!! bwaaaa haa haa haa.

i just want to finish...in as close to 4 hours as i can.
2006-10-25 12:08 PM
in reply to: #578524

User image

Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: LSD base training schedule?
autumn - 2006-10-25 1:05 PM

i want to WIN it damnit! WIN!!! bwaaaa haa haa haa.


Then this is your ticket:

http://www.amazon.com/Advanced-Marathoning-Pete-Pfitzinger/dp/07360...

Best training plan and approach period, imho. But what do I know ....
2006-10-25 12:08 PM
in reply to: #578496

User image

molto veloce mama
9311
500020002000100100100
Subject: RE: LSD base training schedule?
weather will dictate if i can do more than one long run a week. i'm in minnesota, remember...and run outside. i ran most of the winter this past year (in fact, i think jan was one of my highest volume run months), and its supposed to be a mild winter, but if its really cold and snowy, its a b***ch to run w/ the jogging stroller. so, long runs may be on the weekend. okay to double up sat/sun? lets say 8 on sat, 15 on sun?
2006-10-25 12:12 PM
in reply to: #578396

User image

Veteran
494
100100100100252525
Tampa, FL
Subject: RE: LSD base training schedule?
June is a LONG time from now.
And besides, it is half marathon season!
Personally I would run a few 1/2 Mary's in the next couple of months and keep your running base around 25-30 miles/week. If that is a piece of cake for you, this is a good time to start incorporating some speed work.
Find a training schedule for a Mary that you like and jump into it at the 13 long run point (that will likely shorten the schedule to 9 weeks or so) so you can begin training in Feb/April.
I do like Hal's schedules, but there are a lot of good ones out there. The one you posted would be of concern to me because the repeat distances are boring (16, 16, then 18, 18) and the >10% build in long runs "might" increase risk of injury.
What race are you considering? June is one HOT month for many marathons!
2006-10-25 12:18 PM
in reply to: #578543

User image

molto veloce mama
9311
500020002000100100100
Subject: RE: LSD base training schedule?
just did a 1/2 mary on saturday

there isn't another that i know of until january, so i am looking at doing that one.

looking at the LSD base building here:

http://www.trifuel.com/triathlon/run/tip-for-runners-base-phase-001...

it doesn't seem that far off from what i'd be doing in the higdon plan. do i really want to build up to 20 mile long runs by february, just to go down to 25 mile WEEKS right after that? i guess i need to understand base building for long runs a little better than i do. seems silly to build, then start from scratch again.


2006-10-25 12:23 PM
in reply to: #578560

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: LSD base training schedule?

autumn - 2006-10-25 12:18 PM just did a 1/2 mary on saturday there isn't another that i know of until january, so i am looking at doing that one. looking at the LSD base building here: http://www.trifuel.com/triathlon/run/tip-for-runners-base-phase-001... it doesn't seem that far off from what i'd be doing in the higdon plan. do i really want to build up to 20 mile long runs by february, just to go down to 25 mile WEEKS right after that? i guess i need to understand base building for long runs a little better than i do. seems silly to build, then start from scratch again.

See my post above, but again for YOU I don't think there is any reason for trying to run 20mi until your marathon program.  A 2hr long-run max should be fine (you could push it out slightly past this if you need to get some more "over-distance" before a 1/2 marry).

And there's no need to start a marathon plan at their "official" Week 1.  Pick it up wherever you feel you are at in your training.  So if that happens to be Week 8, just wait until you are 2 months closer until you start following their schedule.

2006-10-25 12:31 PM
in reply to: #578396

User image

Queen BTich
12411
500050002000100100100100
,
Gold member
Subject: RE: LSD base training schedule?

What J.K. said.

Autumn, no need to do those distances now. Start from the marathon date and work backwards from the plan. Maintain your fitness during the winter, if you keep going with those distances all winter you're going to burn out and risk injury. This is your first marathon, take it easy, its hard.

Now, if you're anxious and have some of the base in now, pick a marathon thats before June and start training for it earlier.

2006-10-25 12:56 PM
in reply to: #578396

User image

Elite Veteran
831
50010010010025
Northern Va/Metro D.C.
Subject: RE: LSD base training schedule?
It's not glamorous, however, I've found that following Gordo's advice and working on frequency, even if it's minimal volume, will be very beneficial. I'm not sure about others here, but I've often found myself in the past tinkering too much with my schedule. I created a schedule that I was able to maintain, day in and day out..over, and over. That is where I found my biggest jump with respect to fitness gains.

Also, I'm forcing myself to have fun, take up other active activities. My A race wil be late next summer. I need to save my mental strength.
New Thread
General Discussion Triathlon Talk » LSD base training schedule? Rss Feed