Hi, folks - I'll be doing an Oly in a couple of weeks, and then two weeks later an open half marathon. This week is the last build week in my current cycle, with next week being a cut-back/taper to the Oly.
My question is: how much do I do and how hard do I do it the following week?
I certainly don't need a three week taper for the Half, but I don't want to over-do anything either.
Background: I'm self-coached right now, but I had a coach last year and did the same races. He had me peak during the summer at 33 mpw on the run, but then the week after the Oly, spiked me to 48 miles. Annnd I made it to mile 4 in last year's half before getting injured (hammy locked up pretty hard). First DNF ever. Needless to say, I'm a bit gun-shy now to go *too* big, but still want to get quality runs in there.
More background: Ran a full marathon in May, and a HIM in June. Been in a run focus ever since (while still maintaining a decent swim and bike). Been running 6 days a week, averaging ~34 mpw since the HIM, with my long run averaging ~13. I should end up this week with 44~ish and a long run of ~ 15.
My thought was to recover from the Oly for the first half of the week - light, easy runs of 30-40 min tops - then a Thursday work-out of an hour, and Saturday a long run of about 12-13, with ~6 of that being some harder miles. Haven't figured out the details, but that's why I come here...
So... Where am I thinking wrong and where am I thinking right? What should I be looking to do with that in-between week (the final week I will taper to the Half ).
Appreciate anyone's thoughts and ideas on this. Thanks in advance!
- Jeff
My question is: how much do I do and how hard do I do it the following week?
I certainly don't need a three week taper for the Half, but I don't want to over-do anything either.
Background: I'm self-coached right now, but I had a coach last year and did the same races. He had me peak during the summer at 33 mpw on the run, but then the week after the Oly, spiked me to 48 miles. Annnd I made it to mile 4 in last year's half before getting injured (hammy locked up pretty hard). First DNF ever. Needless to say, I'm a bit gun-shy now to go *too* big, but still want to get quality runs in there.
More background: Ran a full marathon in May, and a HIM in June. Been in a run focus ever since (while still maintaining a decent swim and bike). Been running 6 days a week, averaging ~34 mpw since the HIM, with my long run averaging ~13. I should end up this week with 44~ish and a long run of ~ 15.
My thought was to recover from the Oly for the first half of the week - light, easy runs of 30-40 min tops - then a Thursday work-out of an hour, and Saturday a long run of about 12-13, with ~6 of that being some harder miles. Haven't figured out the details, but that's why I come here...
So... Where am I thinking wrong and where am I thinking right? What should I be looking to do with that in-between week (the final week I will taper to the Half ).
Appreciate anyone's thoughts and ideas on this. Thanks in advance!
- Jeff