Slowtwitch Forums: Triathlon Forum: HIM transition to 1/2 or full marathon HELP

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Slowtwitch Forums: Triathlon Forum:
HIM transition to 1/2 or full marathon HELP

staceyc123

Aug 28, 08 7:42

Post #1 of 9 (197 views)

HIM transition to 1/2 or full marathon HELP	Can't Post

ok, I need help setting up a good plan. My "A" race for the year was Steelhead. With my tri races over for the year, I want to spend my "offseason" working on improving my run. My thoughts were to train for Memphis Half Marathon.

Here's where I am at a loss: most training plans start low. It is hard for me to justify taking my long run from 12 miles back down to 4-5 miles. Is it ok to keep up with my long runs from 12 miles and increase those up, or is it best to back off and start again?

FYI--I am adding 2 days of speedwork/hillwork.

I tried searching past posts, but can't find anything addressing this.

THANKS!

stacey

SLC_vt98

Aug 28, 08 8:19

Post #2 of 9 (180 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

most readily available plans are not targeted at someone who has pulled a half after 2 other races (swim,bike). You need to look perhaps to a running forum.
There was some discussion along these lines in a runners world article earlier this year.

Running pros don't cycle completely down, they maintain a high level of training through out the season. I think that you might look to the portion of a program following the half marathon and moving towards the full. Perhaps hold your volume and switch your speed work to lactate threshold then cycle up to VO2max a month or so before your race.

...
Run like you stole something

(This post was edited by SLC_vt98 on Aug 28, 08 8:36)

footwerx

Aug 28, 08 8:24

Post #3 of 9 (175 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

12miles is a little short for a long run to be honest, even for a half-mary training plan. i'd work up to 15-16 miles min. for a long run and stay there evne for 10km training.

Loser

Aug 28, 08 8:26

Post #4 of 9 (170 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

My initial thought was that you just needed to pick a more advanced Half Marathon training plan. However, the more I think about it the more I believe you really should cut back on the long runs. You need to get fast first. You can't get fast if you are just putting in the miles and leaving your body tired or sore. If you want to keep your endurance up at the same time then you'd be better served just keeping a weekend long ride on the schedule. How many days a week are you planning on running? The more the better.

staceyc123

Aug 28, 08 8:35

Post #5 of 9 (155 views)

Re: HIM transition to 1/2 or full marathon HELP [Loser] [In reply to]	Can't Post

thanks for the feedback!

I currently have on my schedule to run 4 days a week. I should probably run more, but then i cut into having time to maintain my swim and bike. I really need help with increasing my speed on all 3 disciplines--as this is only my 2nd full year in the sport. I am not really sure how to balance all of them while focusing effectively on one.

I'm sure 5-6 days a week would be even better for a run focus, right?

Thanks again so much for all the help

parkito

Aug 28, 08 8:57

Post #6 of 9 (136 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

I'm doing the same thing.

Get a copy of Jack Daniels "Running Formula" and use the half marathon/marathon plan in the back of the book. You can pick up where you left off from triathlon training. It will scale back the long run to 25% of your weekly total or a max of 2 hrs at the begining, but that is still 10 miles or more for 40 miles or more of running per week.

Behold the turtle! He makes progess only when he sticks his neck out. (James Bryant Conant)
GET OFF THE F*%KING WALL!!!!!!! (Doug Stern)
Brevity is the soul of wit. (William Shakespeare)

disco_matt

Aug 28, 08 9:00

Post #7 of 9 (132 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

I HIGHLY RECOMMEND Daniels' "Running Formula" as well. It is the best and most useful running book I have ever owned.

Matt

Loser

Aug 28, 08 9:09

Post #8 of 9 (122 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

In Reply To

Yup, in order for it to be a run focus, by definition you will have to cut into your training time for swimming and biking. That is unless you greatly increase your overall training time. I think you need to shoot for running 5-6 days a week, and make sure each run has a specific purpose (speed, VO2 max, lactate threshold, recovery, endurance, race pace...). Most of the good training plans will cover this for you.

luikaart

Aug 28, 08 9:38

Post #9 of 9 (86 views)

Re: HIM transition to 1/2 or full marathon HELP [staceyc123] [In reply to]	Can't Post

I believe there are several articles regarding improving your run that recommend foot and back massage, and "other similar favors" for your Boyfriend. 143.