Last minute training tips (full marathon)?

Thanks Rick. I'm sort of inline with what he is saying, well for week one at least (was there a week 2 or 3 guideline as well?). Dropping my long run in half puts me about 80% of my normal weeks, and looks like he is ok with still doing some interval training (I probably should back off a little fromy 5k+ pace I normal do for intervals though) and than one just easy run day of 8 compared to his two easy 3-6 days. But..

60 miles? Jeesh I've barely run half of that for weekly miles lately. I hope he was referring to ultra training on not just marathon!

 

I did a double take on that also. No, these are marathon runners. I think the ultra runners in my area are much more sane and figure less is more. I am leaning in that direction. This is the big event in my area and everyone works all year building up for this marathon to PR or Boston Qualify. Now the guys that place in the top are hitting 100 miles a week. I don't know how they keep that up with out breaking down or burnout, but the way I figure it they are so fast that they can put 100 miles a week in the same amount of time that I put in 50. The runners that are in my time category (4:30 to 5;00) are putting in about 30 to 40 a week and doing just fine. It all depends on your goals.

 

Sorry Tristan, I did a search for weeks two and three and came up empty. I guess just listen to Dama, she knows what she is doing. Your calendar looks good. I am pretty conservative so the only thing I question is the speed work in week 2. Because your goal is not speed, I would change that to a tempo run. Also, walk and cross train in the final week to stay loose, but easy training. Also, from a barefoot perspective, do some foot conditioning in your runs, work some chip seal in the next two weeks, but not in the final week.

 

I wholeheartly agree with this Rick for shorter races speed workouts are a must if your goal is to do well but for a marathon, nothing beats a good tempo run.

 

^Agreed. And I use the term speed work loosely, which is why I dont specify sprints or repeats or anything, sometimes my speedwork is just a fast tempo run. But yeah, I wont push myself at all those final two weeks, if I do some shorter faster runs, I'll keep the speed part of it short and at or above 8minute pace (usually my speedwork is 6m/m pace).

But before I get too far I should mention I just might have to change a lot of my last minute plans, and might have just screwed up my marathon too, and my injury free year. My long run yesterday had some problems. I strained my left calf somehow. Now my calves have always been what takes the most abuse, but this worse, and the first time I had to call for an early evac mid run. I'll go into more detail in the mileage reporting thread. I could still run, but had to be at a 12mm+ pace for it to not be in pain. I had my wife message it for a good 30 minutes on the calf and there was a couple really painful spots. But after that and a good nights sleep it feels much better today - I dont even notice it walking. But needless to say, I'm probably going to have to scrap my midweek runs and let it rest. Might to just a real easy couple miles, but probably wont do any sort of run until the end of the week.

Guess I am really going to test out the 'its better to be under-trained than over-trained'. Was really looking for that long run yesterday to be a confidence builder, and test my food and hydration, instead I really blew it. I might be overreacting, hopefully maybe a couple few days and it will be fine.

 

Tristan,

I have found that I MUST roll my calves and hip flexors.

Don't let one crap run ruin your mindset. Look at all the miles you've ran to this point with no problems.

Just a glitch. Better now than during the marathon.

Cheers.

 

As long as the glitch goes away before the marathon, and I didnt do any long term damage...
I had been getting lax on the rolling lately, can't remember if I did much earlier last week like after the race or not. If I feel tight I usually do, but often times if I feel fine I dont. I need to make a better habit out of it.