Offseason Marathon a Good Idea or Not? (Page 3)
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2015-12-01 11:17 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Offseason Marathon a Good Idea or Not? Originally posted by 3mar Originally posted by marcag IF, this is a big IF, the goal is to improve your bike I would, -do what Jason says and spread out the bikes -I understand the spin class with the wife is convenient, so that's OK, but lose the other spin class -do at least 2 of the power mentor workouts per week. They should kick your a$$. Use your PM. That with a long bike & 1 spin sounds good -run easy at first. If you survive :-) then consider adding some more work to the run be it tempo, speed, strength.....which could be debated ad-nauseum. - But the reality is if you kick your s$$ on the bike, you probably won't want to do this anyways. Monitor for burn out A six day week would make scheduling workouts a lot easier. I have had the darndest time getting things to space out properly. Taking into account yours and others advice, I put together another itteration. Our kids' swim lessons just got switched to late Saturday mornings (all three moved up a level!) so that nixes the Satruday morning workout with the wife which frees me up to do a long run in the morning then take the kids to their swim lessons while my wife does her long run. It also makes scheduling a bit easier. you are getting close :-) back of the napkin math, making some assumptions about content of the workouts is 24% of your load is coming from swim, 43 from bike and 32 from run, (if you run easy) me, personally would do at least 1 more run without adding mileage (taking from other runs). you will get a good run base on which to build later on, remembering that a late year IM is the ultimate goal (I think) build into this, adding the optional workouts and extending the runs while monitoring burnout is what I would do Edited by marcag 2015-12-01 11:23 AM |
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2015-12-01 12:08 PM in reply to: 3mar |
Subject: RE: Offseason Marathon a Good Idea or Not? Agree with Marc...you're close. At this point you could just go with your plan and adjust as you see fit, but this is more like what I would do if I were in your shoes.
Sunday - Long ride with tempo and threshold intervals, Optional 2-3 mile easy run afterwards. Monday - 5 mile run easy, Optional spin class, but don't go crazy. Maybe a few short spurts, but don't gut yourself. Tuesday - Hard Swim, Optional easy 3-4 miles Wednesday - Trainer ride. Make this one count. Optional easy 2-3 mile run afterwards. Thursday - Moderate Swim. Easy 3-4 mile run Friday - Trainer ride. Make this one count. Optional swim. Saturday - Long run, 7-8 miles easy. To me, this gives you sufficient rest or easy workouts prior to and after your three hard rides (2 trainer and one long). If after a few weeks you're managing the bike workouts okay and want to run more, add a mile to each run but still keep them easy. |
2015-12-01 12:15 PM in reply to: 0 |
Pro 15655 | Subject: RE: Offseason Marathon a Good Idea or Not? Originally posted by Jason N Agree with Marc...you're close. At this point you could just go with your plan and adjust as you see fit, but this is more like what I would do if I were in your shoes.
Sunday - Long ride with tempo and threshold intervals, Optional 2-3 mile easy run afterwards. Monday - 5 mile run easy, Optional spin class, but don't go crazy. Maybe a few short spurts, but don't gut yourself. Tuesday - Hard Swim, Optional easy 3-4 miles Wednesday - Trainer ride. Make this one count. Optional easy 2-3 mile run afterwards. Thursday - Moderate Swim. Easy 3-4 mile run Friday - Trainer ride. Make this one count. Optional swim. Saturday - Long run, 7-8 miles easy. To me, this gives you sufficient rest or easy workouts prior to and after your three hard rides (2 trainer and one long). If after a few weeks you're managing the bike workouts okay and want to run more, add a mile to each run but still keep them easy. That looks about like the bike focus work for the elite kids look this time of year.....except they are still swimming 7 days per week. (back from jujst 2 or 3 days during XC season) Just about every bike workout has a 20 minute run after it just to keep/build some base (after 2 weeks off of running).....and one longish run. But, they are just coming off XC season, so that was a big run focus there. Edited by Left Brain 2015-12-01 12:17 PM |
2015-12-01 1:33 PM in reply to: Jason N |
1502 Katy, Texas | Subject: RE: Offseason Marathon a Good Idea or Not? Originally posted by marcag you will get a good run base on which to build later on, remembering that a late year IM is the ultimate goal (I think) I honestly had no (conscious) intent of doing a late year IM this year, however, I signed up for IMFL a couple of weeks ago but haven't said anything because I figured the consensus on BT would be it was too soon. Your comment freaked me out a little…am I that predictable? IMFL wasn't sold out and it's flat, I couldn't resist. IMTX killed me on the hills, and I wanted to see what I could do on a flat course. Originally posted by Jason N Agree with Marc...you're close. At this point you could just go with your plan and adjust as you see fit, but this is more like what I would do if I were in your shoes.
Sunday - Long ride with tempo and threshold intervals, Optional 2-3 mile easy run afterwards. Monday - 5 mile run easy, Optional spin class, but don't go crazy. Maybe a few short spurts, but don't gut yourself. Tuesday - Hard Swim, Optional easy 3-4 miles Wednesday - Trainer ride. Make this one count. Optional easy 2-3 mile run afterwards. Thursday - Moderate Swim. Easy 3-4 mile run Friday - Trainer ride. Make this one count. Optional swim. Saturday - Long run, 7-8 miles easy. To me, this gives you sufficient rest or easy workouts prior to and after your three hard rides (2 trainer and one long). If after a few weeks you're managing the bike workouts okay and want to run more, add a mile to each run but still keep them easy. I appreciate you sketching this out. I'll give it a shot. Do I stay away from speed work on the run all together? |
2015-12-01 1:38 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Offseason Marathon a Good Idea or Not? Originally posted by 3mar Your comment freaked me out a little…am I that predictable? yes, but to be honest I thought it would be Cozumel Originally posted by 3mar Do I stay away from speed work on the run all together? yes for now. If you follow Jason's suggestion, that's 6 runs per week. With time, turn it Barry P'ish and bring some speed into the middle runs, but later on Edited by marcag 2015-12-01 2:03 PM |
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