IM Training vs Marathon taper
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2007-04-18 7:36 PM |
Champion 10154 Alabama | Subject: IM Training vs Marathon taper I am training for IMKY in August but have a marathon a week from Saturday. How much training can I get this week and next and still be in pretty good condition for the marathon? How long does it really take ones body to 'fully recover'? I'm thinking about a week ough to do it. Any thoughts? ~Mike |
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2007-04-18 7:39 PM in reply to: #767490 |
Not a Coach 11473 Media, PA | Subject: RE: IM Training vs Marathon taper For most people, to "fully" recover takes several weeks. A rule of thumb is a day per mile. It's the reason most coaches advise against doing a marathon during IM training. I certainly wouldn't run at all the week after and would only do very easy spinning on the bike and swimming. Ease back into running after that. |
2007-04-18 8:00 PM in reply to: #767492 |
Champion 10154 Alabama | Subject: RE: IM Training vs Marathon taper JohnnyKay - 2007-04-18 7:39 PM For most people, to "fully" recover takes several weeks. A rule of thumb is a day per mile. It's the reason most coaches advise against doing a marathon during IM training. I certainly wouldn't run at all the week after and would only do very easy spinning on the bike and swimming. Ease back into running after that.
Yikes! A day per mile? That mean I shouldn't run at all till the marathon? What are your thoughts on swimming? Obviously I don't use my legs much when I swim....but I am spending a lot of energy in the pool every morning. ~Mike |
2007-04-18 8:14 PM in reply to: #767490 |
Pro 3883 Woodstock,GA | Subject: RE: IM Training vs Marathon taper Mike, What Johnny is saying is completely correct for AFTER the marathon. That means almost a month until you are fully recovered from the Marathon. Like he said I would never let one of my athletes do a full marathon during IM training unless they are very experienced and recover quickly. My advice is only go about 80% on the marathon and then ease back into running about two weeks after the race. |
2007-04-18 8:32 PM in reply to: #767490 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: IM Training vs Marathon taper I'm not so sure that "day for every mile" means completely off from running, just no racing or intense workouts during that period. At least that's the way I've always heard it explained. I've always started light jogging after a day or two of complete rest following a marathon. Edit- here's our ol' buddy Hal: After the Marathon: More of his post-marathon advice here: http://www.halhigdon.com/postmarathon/zeroweek0.html Edited by the bear 2007-04-18 8:36 PM |
2007-04-18 8:53 PM in reply to: #767490 |
Champion 10154 Alabama | Subject: RE: IM Training vs Marathon taper Thanks for the post marathon adivce guys. What about this week and next week before the marathon? I ran 12 miles Sunday. Monday - swam 1 mile. Tues - swam 1.5 miles, hill progam 30 min, ran 1 mile. Wed (today) - Swam 1 mile, ran 2 miles, 15 min hill program. I think I'm gonna lay off the running and biking till after the CMM. But what about the swimming? Can I continue to swim w/i it affecting the marathon? ~Mike |
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2007-04-19 7:14 AM in reply to: #767490 |
Pro 3883 Woodstock,GA | Subject: RE: IM Training vs Marathon taper Swimming is no impact so you can do it the day before the marathon if you want, the only thing that you might have is a bit of fatigue. You need to ask yourself what is the goal CMM or IMKY? |
2007-04-19 7:19 AM in reply to: #767490 |
Runner | Subject: RE: IM Training vs Marathon taper Swimming will still burn fuel. It may not be an impact sport, but it uses up your glycogen stores. That being said, everyone tapers differently. I know people who run 60 miles the week of the marathon (of course, that's down from 80-100 at peak). If you're following some sort of plan for the marathon, figure you could probably reduce biking and swimming by like amounts (or possibly less) as the running. |
2007-04-19 7:39 AM in reply to: #767925 |
Champion 10154 Alabama | Subject: RE: IM Training vs Marathon taper Rocket Man - 2007-04-19 7:14 AM You need to ask yourself what is the goal CMM or IMKY?
This is exactly what someone asked me yesterday. Ironically, I signed up for the CMM as an "interim goal" on the road to IMKY. I figured it'd be a good test of my metal and force me to not wait too late to get my running distance up there. I swam this morning and will swim tomorrow and M&T of next week and then will take WTF off and take up on carbs. I think I'll stay of the road and off the bike for till after the CMM. My last marathon was on 7 Jan. I took 4 days off after that, and then logged 20 miles over the next 7 days. So I guess my body recovers fairly quickly. ~Mike |
2007-04-19 7:52 AM in reply to: #767490 |
Master 1254 Chesapeake, VA | Subject: RE: IM Training vs Marathon taper For what it is worth, I ran a full marathon in March, with IM CdA in June. However, prior to the IM stuff, I was a high mileage runner. I also recover fairly quickly from running and did not run my typical marathon training mileage leading up to the race. I also ran the marathon a little slower than others. I ended up cutting back on running for 2 weeks around the race. I never once felt like the marathon took away from my IM training. In fact, I rode a century the next weekend without issue. Good luck, but do take it a little slower than usual on race day. |
2007-04-19 12:20 PM in reply to: #767932 |
Pro 3883 Woodstock,GA | Subject: RE: IM Training vs Marathon taper Scout7 - 2007-04-19 8:19 AM Swimming will still burn fuel. It may not be an impact sport, but it uses up your glycogen stores. That being said, everyone tapers differently. I know people who run 60 miles the week of the marathon (of course, that's down from 80-100 at peak). If you're following some sort of plan for the marathon, figure you could probably reduce biking and swimming by like amounts (or possibly less) as the running.
Walking around uses up glycogen stores also, a short 30-45 min swim is not going to deplete your glycogen stores enough that you can replenish them prior to the race. It's also a good idea to get the muscles moving and "warmed up" for lack of a better term the day before the race, otherwise you get sluggish and it takes longer to warm up the next day. Especially if you train 5-6 days a week anyway, you body expects to work a little. |
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2007-04-19 1:11 PM in reply to: #767954 |
Not a Coach 11473 Media, PA | Subject: RE: IM Training vs Marathon taper Rogillio - 2007-04-19 7:39 AM I swam this morning and will swim tomorrow and M&T of next week and then will take WTF off and take up on carbs. I think I'll stay of the road and off the bike for till after the CMM. I would still be running some prior to the marathon. You want to taper, not cut it off completely. Just cut back on the mileage. Check out one of the Higdon plans on-line or something to get an idea for the kind of volume cut-back recommended. And, as Bear noted, you should be running again well before 26 days (following the "rule-of thumb". But you should keep things easy and be very careful with volume for a few weeks. Even if you feel OK, it is unlikely that your legs have fully recovered from the trauma of the marathon. |
2007-04-19 1:46 PM in reply to: #767490 |
Champion 5345 Carlsbad, California | Subject: RE: IM Training vs Marathon taper I think everyone has shared some good experience and offered up some good suggestions. It appears that your treating the Marathon as a Tuneup Race rather than a goal race. (But I might be misunderstanding this point) The overwhelming message here is that preparing for and recovering from a Marathon is not trivial business. "You Must Respect the Distance". At the end of the day, this is why Marathons don't make good Training Runs or Tuneup Races. It is pretty complicated to train through them and the imact on the training schedule is non-trivial. Most of my marathon friends will usually drop out at about the 20 mile mark if they are using a marathon as a training run. (Sort of a Supported Long Run) The only problem with this approach is that it is way too easy to talk yourself into going the distance. (And pay a bigger price later) My only suggestion would be to not race the marathon. Do it as an LSD Run and maybe consider dropping off at about the 20 mile mark. (Take your bib and Chip off) I know CMM is a big race and going slow and maybe dropping out will be tough. |