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Post by jen on Jul 13, 2009 9:58:12 GMT -5
I know many of you do fall marathons. How do you work in marathon training and keep up the multisport training? Trying to decide on a mary but still have tris in august I want to do, possibly in September. To fo an October Mary training would have to start asap! I know the cross training helps but obviously more time needs to be dedicated to running. Any advice would be great!
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Post by jimdehner on Jul 13, 2009 10:33:27 GMT -5
Jen - I have done mary's in the spring or in the fall as "base building" work -
The cross training from your tri work is a good start but you will need to add some long work to it - I don't know your current training volume but would recommend against just picking up program that a single sport runner would use to train for the mary - it would probably add too much total volume to your current training schedule - rather - work on increasing your long run while maintaining your tri schedule - my training cycle is a 3 week build leading into a recovery week - the first and second week of the cycle tend to be longer "run" weeks and the second and third tend to be longer bike weeks (the overlap often is a long brick) - I would suggest working your schedule so your longest run in the cycle (non-brick) gets you into the 16-18-20 mile range (depending on your current fitness level) and rely on the long brick to complement your run only training - good luck
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Post by jen on Jul 13, 2009 10:56:04 GMT -5
Yea that's the problem. There's a great 16 week training schedule in runners world I'd like to do. I wouldn't be too concerned except that my goal is to BQ. I did columbus in 2007 in 3:44:49 but was only running then. My run has definitely improved since then in other distances. And it just seems difficult to race and have long runs to do in a weekend as well. Probably will just have to make some choices. Thanks for the input!
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Post by jimdehner on Jul 13, 2009 11:11:43 GMT -5
OK - didn't realize that you were trying to BQ - I still stand by what I suggest earlier - but you should also integrate speed/track work into the program as your "run intensity day" during the training cycle - think here in 2 parts - repeat miles and repeat quarters - I will pull some of the training plans I had for the Cleveland Mary and send them to you - also if you are concerned about racing and training you may want to think about your priority - if it is to BQ then think of the "tri-racing" as speed training and then fit the longer run into you "off-race" weeks
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Post by Steve Yutzy on Jul 13, 2009 12:25:14 GMT -5
My $0.02
In order to pull off your goal of a BQ marathon, there are a few things you'll need:
-Long runs: the purpose of which is largely to teach your body to keep functioning for 3:40
-Tempo runs: closer to race pace, teaching you what that pace feels like and how to hold it
-Speed work: hit the track, do some fartlek runs, hit the hills
-Running mileage in general mostly in the form of easy recovery runs
So the question then is how to fit what you need to do for the marathon with what you need to do for your tri-ing
There's really no substitute for the long run, you really need to get that in. That might mean doing it saturday morning then racing sunday. Or trying to get it in during the week, which is more tricky but would avoid weekend tris. Tempo runs are also important, and can be accomplished somewhat as the runs during your bricks (although by themselves is of course better). Easier runs can be partially replaced by swimming and cycling.
This whole thing will be easier if you're looking at sprint tris or maybe olympics, since the amount of cycling required will be much less than say for a HIM. Jim also makes an excellent point about increasing volume too fast, that's just a fantastic recipe for injury. The marathon plan will probably follow the 10% rule, but make sure that your training as a whole also follows the same kind of rule.
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Post by MattCollister on Jul 13, 2009 13:23:01 GMT -5
Probably will just have to make some choices. |
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Post by jen on Jul 13, 2009 13:29:20 GMT -5
Thanks guys. Yea Steve I'm mostly doing sprints and olys but wanted to work in a HIM but I suppose maybe I should set my sights in a BQ this fall and next year do longer tris. There's just so much I'd like to do! But I
guess it's not like I have to do it all in one season!
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Post by Brandon on Jul 13, 2009 13:55:18 GMT -5
Many folks that train with a run focus seem to like the FIRST marathon training plans. With 3 key runs a week there is still time for plenty of cross training. The programs are designed for more advanced runners due to 3 hard run workouts/week having potential for injury. Since this isn't your first mary (and seem pretty darn fit) you are probably good, just keep this in mind. www.furman.edu/first/fmtp.htmMid-week long runs help free up the weekend for long rides/racing, but you have to deal with that work thing. |
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Post by MarkD on Jul 13, 2009 14:07:55 GMT -5
Ditto Matt
Ditto Brandon
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jbird
Olympic Member
"It's good to be alive'
Posts: 99
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Post by jbird on Jul 14, 2009 8:35:14 GMT -5
Just so you know Jen. There is a sanctioned mary Nov 1 that NCN hosts. It is dead flat, and as long as you dont need people cherring you on, would probably fit into your schedule better.
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Post by sidmcmahon on Jul 15, 2009 20:58:54 GMT -5
Jen
The FIRST is some excellent training to get people to BQ times. It gets you there on 3 runs per week. I have the book in my libraray. You can borrow if you like and see if it fits what you are trying to do. Let me know and I can get it to you.
Sid
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Post by jen on Jul 16, 2009 8:37:59 GMT -5
Thanks for all the input.
Sid-already got the FIRST plan someone e-mailed it to me but thanks for the offer. I think that's the plan I'm going to do but it's pretty intense!
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Post by watchman on Jul 16, 2009 17:42:37 GMT -5
Thanks for all the input. Sid-already got the FIRST plan someone e-mailed it to me but thanks for the offer. I think that's the plan I'm going to do but it's pretty intense! Jen could you e-mail me that plan also or let me know who you got it from? I am interested in it thanks mike |
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Post by jen on Jul 16, 2009 20:48:29 GMT -5
Mike-see above, Brandon has posted the website.
Seems pretty intense! All the runs (tempo and speedwork) are based off 5K time. I had a difficult time today with doing a tempo run at the pace I was supposed to. I have a feeling that's going to be the case with this program which doesn't make me feel good. But, I think my long run pace will be better than when I ran my first mary 2 years ago.
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