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Advice on last week of training.

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Advice on last week of training.

Post  Kenny B. on Fri Nov 09, 2012 12:12 pm

I am using a new program designed by McMillian. I am about to go into my last week of training before the Philly Marathon. His schedule for me is a really a 2 week taper (Typically I do 3) and I am questioning his last weeks training runs specifically the speed work. Last week I did 68 miles with strong speed work and training has been going about perfect. I think the 2 week taper is going to help me vs. 3 weeks as I feel stale sometimes going into past marathons.

Below is the schedule that I did this week and what he has presented me for next week.

Mon - Off
Tue - 7.55 with 10 x 1 min @ 3k effort
Wed - 9 - am - 4 recovery and pm 5 at easy pace (which is not easy @ 7:55 (about MP +30)
Thur - 6.5 @ easy pace 7:55 (MP + 30)
Fri - 8.5 w/ 3 x 2000m at 6:45 pace (around 8k)
Sat - coming up recovery 4-5 miles
Sun - 12 miles with last 6@ MP pace (7:25)

Total to be: 47-48

Next week in question
Mon - Off or recovery run (thinking taking off)
Tue - 45min easy run (7:50 to 8:00)
Wed - 8-9 w/ 4-5 x 1000m @ cruise interval figure around (7:00) followed by 3 x 200m @ sprints
Thu - 45 min recovery
Fri - off or Easy Run
Sat - automatic OFF since I am traveling to pilly
Sun - Race Day

My thoughts is the Easy runs which are still a healthy work out coupled with the Wed harder run seems a bit much for week of marathon.

I am thinking this:
Mon - Off
Tues - 40 min easy on the slower side 8:00
Wed - Keep work out but 4 x1000 (not 5)
Thu - Recovery
Fri - Recovery with 5x100 sprints
Sat - OFF
Sun - Race

Any advice or thoughts would be helpful. Particularly do you like the Wed workout.
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Re: Advice on last week of training.

Post  Michele "1L" Keane on Fri Nov 09, 2012 1:00 pm

I used a McMillan plan back in 2004 and he had me run the last week in a similar manner - it worked, and I would believe in his method. Trust the plan, Kenny.
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Re: Advice on last week of training.

Post  mul21 on Fri Nov 09, 2012 1:21 pm

That workout really isn't going to tax you much. Dave had me do 8 w/4 @ MP the last Wednesday before the race in both cycles I had him coach me and I'm going to do something similar next week as well. 4 x 1000 won't be tough, even at tempo interval pace with a break in between them. It'll get your legs moving and probably keep you from feeling stale.

The biggest thing I would do however, is to try to get in an easy run, even a short one, on Saturday. I'm going to try to get in a couple quick miles as soon as I get into town because I hate not getting a little shake out run done the day before the race. My legs just feel stale if I don't.
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Re: Advice on last week of training.

Post  Chris M on Fri Nov 09, 2012 2:33 pm

Agreed with that being quite an easy marathon week workout. With your marathon goal time, i would think 1000 repeats would be done around 6:10-6:15 pace. Doing them at 7:00 is, just as the name implies, just cruising. You'll hardly break a sweat in those and then the 200s blasted right after will serve to get your speed up.
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Re: Advice on last week of training.

Post  mountandog on Fri Nov 09, 2012 4:17 pm

Trust the plan. That's what you've paid for and you stated that all is going according to Hoyle. Don't mess with it now. I did 7 with 2 at MP at altitude just a few days before and ran great. Trust.
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Re: Advice on last week of training.

Post  Schuey on Sat Nov 10, 2012 3:35 pm

Kenny I think this new plan going into the marathon will workout just fine for you. First off it is something different than what you have done in the past. That is good because the way you have been doing it isn't bad but you still have come short of your goal results. This maybe just what you need.

Now for me I do about a week in half taper. Also I don't like the word taper just for the fact that everyone thinks oh taper time to just do everything slow. Hence the reason I like "PEAK WEEK". Now Dave and i do things a little different but I'm sure he would say the same thing that what we really do is that we cut the mileage leading up to the marathon (hence taper) but the intensity of our works stays the same as it did in the weeks before. I really don't think that it is the faster running (intensity) that breaks you down or tries one out but it is the combination of that along with lots of mileage.

I think that you should embrace this new way to go into "Peak time" and give it 100% and than let race day decide what tweaks you need to make the next time around.
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Re: Advice on last week of training.

Post  fostever on Sat Nov 10, 2012 8:00 pm

Before Chicago this year the coach had us do 1600/1000/800 all out Wed. and 8x200 w/6 short hill sprints the day before. The other days I did short jogs and rest days. I too questioned it, but it worked. Follow the plan like Michelle said, why divert at this point?
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Re: Advice on last week of training.

Post  EugeneGreenie on Sat Nov 10, 2012 8:34 pm

Agreed. You are getting a lot of rest. The speed will keep you sharp. Trust.

E Greenie
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Re: Advice on last week of training.

Post  Kenny B. on Sun Nov 11, 2012 11:58 am

Thanks everyone for the feedback. I am going to stick with the plan. I agree the 1000 repeats are not overly taxing at all more of a shake out to keep from going stale. This type of taper is much different than I am used to which should serve me well.
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Re: Advice on last week of training.

Post  Jerry on Sun Nov 11, 2012 2:06 pm

The real question is we need to look at your whole training to decide how much you have screwed. lol!
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Re: Advice on last week of training.

Post  KBFitz on Sun Nov 11, 2012 2:19 pm

Don't be namby pamby
in the wake of Sandy

Don't be willy nilly
especially in Philly

You've done the training
Sunday will be time for attaining

In other words ... don't screw wit it.





and good luck
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Re: Advice on last week of training.

Post  ssilvert on Sun Nov 11, 2012 4:11 pm

Trust your coach. That's why you hired him.

Stan
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Re: Advice on last week of training.

Post  Kenny B. on Tue Nov 13, 2012 9:21 am

Thanks! sticking to the plan.
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