Training Help Please

[mpayne]

Hello

I do have some questions! When you say a "better balance between days 3 to 8" what do I need?
As to the 1km intervals - I wasn't sure if I should do them or just stick with the longer 2km intervals or even do a straight tempo run of 40 minutes??
Also about my long run - I've done:

November 4 - 1/2 marathon race
November 11 - 28km
November 18 - 35.7km
November 25 - 32km (still to come)

Just wondering if the week after I should be cutting back or if it is ok to stay with the 32km length?

That's it for now!

[TheEd]

apologies Max ... lost in text .. you spot on .. no 1k as you rolling towards the marathon

all looking good then

must move this thread into a new marathon forum

how are things going, how are you finding your long runs and have you started practising hydration during your longer runs

most important to get used to hydration and the correct amounts during training

anything else from your side?

TheEd

[mpayne]

Legs are tired, but I think that's to be expected. I've been doing most of my runs on hilly trails so its like double the abuse!

Main question is in regards to the long runs should I be cutting back on the distance or is it ok to keep it around 32km?

As to hydration I've got that down carry a handheld bottle and do loops so I can make an exchange need to master fueling now I think

[TheEd]

if you able to put a longer run of 36km in 3 weeks before the event you should be fine, otherwise keep the long runs around your current distance

how you finding the 2k session during this training .. consider getting the 2k session up to 5 increase the Rest to 2 minutes and slow the pace down by 5 seconds per k

hopefully you able to do the full session

please provide feedback if this is possible to do

TheEd

[mpayne]

My rough idea of long run planning is to do 3 36km runs leading up to the marathon - last Sunday was sort of one, so 2 more to complete.

As to 2km intervals will do them tomorrow - legs are tired today, ran 10.8km last night - hilly trails with average pace of 7:01 (due partly to having to run in the dark) average heart rate 142. Legs felt like they had no get up and go. Today had planned on running, but think that I need to take a day off completely

[TheEd]

leg recovery is important, are you eating and hydrating well to assist the recovery

extra protein does help for muscle recovery

be careful with the 2k session and it may only be necessary to do it next week if legs are fatigued too much

rather have a positive session than one that damages

onwards and forwards

TheEd

[mpayne]

After the 10km easy on Tuesday, I took Wednesday off and did intervals on Thursday. Because I'm stubborn, I didn't run slower, but did increase the time rest period and managed to churn out 4 - I don't have any heart rate data though because it stopped recording for some reason. I would have been able to do 5, but experienced some stomach upset and stopped as a result.

Friday - 6.3km avg pace 6:00/km, avg HR 134
Today am planning another easy 10-12km, and tomorrow a trail 32km (might be the last time I can get out on the trails, as once the snow starts accumulating they are closed to all but cross country skiers).

Fueling post running has generally been good - all in all, considering the sudden increase in mileage I think I'm doing all right - am tired - but not in a bad way.

[TheEd]

MP .. the secret of the 5 x 2k session is actually the 90 second rest ...

hope you recover well

TheEd

[mpayne]

Last week:
Mon - off
Tues - 10.3km
Weds - off
Thurs - 4 x2km intervals with 120s rest - 10.71km total
Fri - 6.3km
Sat - 5.7 km
Sun 21 km with the last 45 minutes at marathon pace

This week planning
Mon - off
Tues - 10km
Weds 5-10km
Thurs 30 min tempo
Fri - off or 10km
Sat - 26-28km
Sun - 25km

Still feeling pretty good, but am finding long runs easier than faster paced runs.

[TheEd]

if you finding the longer runs easier then you are most certainly OK for the marathon

little by little you getting there

TheEd