General Discussion Triathlon Talk » Offseason Marathon a Good Idea or Not? Rss Feed  
Moderators: k9car363, alicefoeller Reply
 
 
of 3
 
 
2015-12-01 11:17 AM
in reply to: 0

User image

Extreme Veteran
5722
5000500100100
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


2015-12-01 12:08 PM
in reply to: 3mar

User image

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

User image

Pro
15655
5000500050005001002525
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

User image


1502
1000500
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

User image

Extreme Veteran
5722
5000500100100
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
New Thread
General Discussion Triathlon Talk » Offseason Marathon a Good Idea or Not? Rss Feed  
 
 
of 3
 
 
RELATED POSTS

Tri training + Soccer - Good idea or not

Started by TooTallRunner
Views: 790 Posts: 6

2011-09-27 7:08 AM sfulkers

good idea, bad idea - re: bike

Started by rbtrumpet
Views: 1072 Posts: 8

2011-03-08 1:44 PM Indiana_Geoff

Watching River Monsters before next race is not a good idea

Started by mjengstrom
Views: 760 Posts: 6

2010-08-20 6:09 PM DrLeah

1st timers wave (good idea or bad idea?)

Started by triguy2004
Views: 1360 Posts: 11

2008-09-26 5:04 PM evondo

good idea or not?

Started by hoff1732
Views: 740 Posts: 14

2005-11-22 2:17 PM sauna66
RELATED ARTICLES
date : February 23, 2009
author : mrakes1
comments : 0
I usually have at least one workout per day, sometimes two or three, but I spend about all in-between time eating. I am not gaining weight, but I am not losing weight either. Should I be concerned?