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Intensity during final week

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Intensity during final week

Post  Alex Kubacki on Tue Sep 13, 2011 2:17 pm

There's been some topics lately about maintaining intensity during the taper. What about the last week? I know there should be a few MP or sub MP miles a few days out, but what about the other runs? Should they be GA, recovery, LSD pace?



I plan on 2-4 MP or sub MP miles on Wednesday, but I've got Monday, Tuesday, Thursday to think about. I did plan on some MP miles on the Sunday one week prior so Monday would be easy.
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Re: Intensity during final week

Post  Kenny B. on Tue Sep 13, 2011 2:27 pm

My last week drops to about 28% of mileage that does not include the marathon of course. I am planning on 2 miles @ MP on Tuesday (total of 7) and then easy runs the next 3 days with strides 2 days before my Sat marathon.

Mon Off
Tue 7 w/2@MP
Wed 5 recovery
Thur 5 total with 5x100 strides
Fri 3-4 recovery
Sat Race
Sun rest.

I see no purpose of doing GA runs or anything other then easy runs and just a few miles at MP. The strides are just to waken up the legs a bit and dust them off!
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Re: Intensity during final week

Post  Julie on Tue Sep 13, 2011 2:50 pm

Take at least a few rest days!

If I hadn't been injured I would have done this

Mon - rest
Tues recovery 6
Wed dress rehearsal with 2 Mi at MP 7 total
Thurs Rest
Fri recovery + 6x 100 m strides
Sat 4 recovery
Sunday 26.2

I say that is what I would have done, but that is just what the Pfitzinger schedule I'm following required. I usually take Thurs and Fri and maybe just run 2-3 miles easy Saturday, not do anything too long or too hard.

You're going to be great, Alex!!
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Re: Intensity during final week

Post  Jerry on Tue Sep 13, 2011 2:53 pm

For marathon, I drop all intensity and may just pick up to the MP briefly in a Wednesday run. For short distances including half, I have a little track interval on Tuesday or Wednesday.
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Re: Intensity during final week

Post  Diego on Tue Sep 13, 2011 3:18 pm

One other little hint:



To improve glycogen storage, run 5-6 hard 200 meter strides at the end of your 3-4 miler in the morning on the day before the race(the penultimate day) and before eating anything. Eat a nice carb breakfast later that morning. The glycogen supercompensation is supposed to help repel fatigue on marathon day.

It's called something like the Australian Carb Loading plan. I think you can also do this 2 days before the race.
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Re: Intensity during final week

Post  Admin on Tue Sep 13, 2011 4:01 pm

jimd wrote:One other little hint:



To improve glycogen storage, run 5-6 hard 200 meter strides at the end of your 3-4 miler in the morning on the day before the race(the penultimate day) and before eating anything. Eat a nice carb breakfast later that morning. The glycogen supercompensation is supposed to help repel fatigue on marathon day.

It's called something like the Australian Carb Loading plan. I think you can also do this 2 days before the race.

While this might be worth trying sometime (I'm not a carb-loading advocate), I'd wait and do it during a training cycle to see how your body reacts. Doing anything new/weird/different so close to your race can have unintended consequences. I would vote that you do what you've been doing during training. Leave the 'carb loading' tests for the next training cycle.

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Re: Intensity during final week

Post  Julie on Tue Sep 13, 2011 4:14 pm

Yeah you don't want some carb loading test to wind you in a porta pot. Or wishing you were near a porta pot.

I find too many carbs, if they're from wheat and I get too much fiber, just makes me sick so just do what you've been doing.
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