Training time? - Triathlon Week

robd · 07-18-2006, 02:30 PM

Looking at a marathon in October but am getting a late start. I ran a half in April and had no problem. Been running a few times a week the past few months. If i get on a schedule for the final 12 weeks does that give me enough time to get ready? I think I can pull it off but has anyone trained for 12 weeks?

sfricks · 07-19-2006, 05:31 AM

Yes Rob, can be done. The short advise is to do one long run per week adding one mile each long run up to 18 to 20 miles max. That means 13 (you've already done a half) + 10 weeks is a theoretical 23 miles (don't run that far in your trainng). 2 weeks taper and you're there. Good luck!

robd · 08-28-2006, 12:37 PM

Thanks... all is going well and I got through 17 last weekend so everyhthing is on schedule for 10/07. There is a race on 9/17 in my area which is the week I need to run 20 for training. Would you ever use a race for training runs or is that a bad idea?

sfricks · 08-28-2006, 12:48 PM

Absolutely! I always use available races for training. A race that you have a goal to do is called an "A" race. Any races leading up to that are "B" races and are basically "E2" (exertion level 2) training runs. The key is to make sure you don't over exert yourself and risk injuring yourself out of your A race. Athletes that run B races usually run 90-95% pace to avoid this.

hmullett · 08-29-2006, 11:47 AM

Races also force you to run faster, which is good for your training. But, like Scott said, don't over exert. Save some for the end, and then, jog a cool down.

Heather

Spike10 · 08-31-2006, 07:27 PM

Catching another runner in a race is also great training that just a run by yourself won't provide, but don't try to catch everyone, thats a fast way to injury. Remember it's for fun :)
Spike.

robd · 09-20-2006, 05:37 AM

Thanks for all the great advice... do you guys suggest a two or three week taper?

sfricks · 09-20-2006, 07:15 AM

2 weeks for a marathon. Carbo load. Run like Forest Gump.

sfricks · 09-21-2006, 05:07 AM

Thought you might enjoy this article from drmirkin.com:

Dear Dr. Mirkin: How many miles should I run each week to train for a marathon?

Many runners have the mistaken impression that they have to run a lot of miles every week to be able to run fast in a marathon. Most will find that running too many miles slows them down. To run fast in races, you have to run very fast in practice.
However, on the day after you run very fast, your muscles will feel sore. If you run fast while you are sore, you are likely to injure yourself and not be able to run at all. Take easy workouts until your muscles feel fresh again. Most competitive runners set up their programs so that they run fast on Tuesdays and Thursdays and longer on Sundays. The rest of the time they run slowly or not at all.
Before you increase the intensity of your running program or any other exercise, check with your doctor. Once you are in good shape, your goal on your fast days should be to run repeat intervals with short rests between each. For example, on Tuesdays try to run four half-mile repeats at a very fast pace with a quarter mile jog between each. If you can run a mile flat out in six minutes, you probably will try to run each half-mile repeat in about three minutes and 15 seconds. On Thursdays, try to run eight to 12 repeat quarter miles at close to the same pace of about 90 seconds each. On Sunday, try to run briskly for 90 minutes. The rest of the time, jog slowly, being careful not to run so much that it interferes with your two fast days and one long day each week.

robd · 10-03-2006, 06:29 AM

Time is running out, this is my last week of training. I am praying for cool weather but it sounds like there is a chance of rain. And of course in the midwest, when it rains it is extremely humid. Any last minute advice?

hmullett · 10-03-2006, 12:31 PM

RobD,

Where and when is this marathon? Are you doing Chicago or there's one in Indy on the 24th? Make sure you get lots and lots of rest. And, don't eat anything new or different the night before (trust me). Best advice of all, enjoy yourself! Smile at the volunteers and trust in your training.

Heather

robd · 10-04-2006, 05:19 AM

October 7th in Kansas City... we will see what happens. thanks.

hmullett · 10-08-2006, 10:43 AM

robd,

How was it?!!!

Heather

robd · 10-08-2006, 12:14 PM

Not too bad. I was moving along good and then the legs got a little tight around the 22nd mile. slowed down for a few and then finished pretty strong. Probably finished around the four hour mark... have not got the exact time yet. Thanks for all the advice. I am going to celebrate by drinking obscene amounts of alcohol as I watch the Stl Cardinals win a baseball game this evening. thanks again.

chappy · 10-08-2006, 01:32 PM

Good Work. I wanted to finish my 1st marathon in 4 hours, but it didn't work out that way.