Thanks for all replies, I get the image of not being able to bench the bar...farewell arms
Djmsbr: you sound the most positive to some strength work? Is that based on personal experience or people you coached or other type of knowledge?
I am nearing 50 so not sure the free-ticket of being sub 40 is valid.
I had a really long build and managed to stay injury free, doing weekend long runs around 30-38 k for maybe 14-15 straight weeks. Base mileage around 100km, increasing towards final big week of 150km. Usually three quality workouts per week, some intervals, hills, tempo/threshold etc.. My bread and butter has been the fast finish long run, so most long runs I ended with 5-10-15-20 k at race pace. Also added short 30sec speed pickups on many ’volume’ runs.
Below is what I ran for the peak week, idea was to build fatigue and run final long run on tired legs.
For the race, and this is of course easy to say, felt I had more in the tank fitness wise. HR stayed flat until 35 when legs started hurting a lot. Never happened on any run before, so I blame my 2 year old Asics racing flats. I have tanked from fatigue in other races but here no shortness of breath or anything. Stuttered like a zombie final kms.
For the half plan was to reduce mileage and do more quality, but also add strength. But perhaps I have to give it another look. Also, I have bever done fartlek runs, will have to try those! After building speed racing halfs for a year or so, I hope to run marathons again, but a bit quicker, hopefully!
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Easy=5min/km, TEMPO 4:30ish/km Race pace 4:10-15
Mo
recovery day, 40 min ez bike
Tue:
volume day, morning 15k bit faster than easy, evening 10k easy
Wed
morning 10k easy, evening 15k with 10x2min pace sets at race tempo
Thur
40min recovery bike, 5km recovery jog
Fri
morning 15 k easy, evening #1 10km tempo w short pickups, evening #2 4km easy
Sat
Morning 17k tempo, evening 5k easy
Sun
big race rehersal day, 40k with final 20k race pace+ 2k warmup/warmdown, whole shebang incl warmup took 3:13, felt fresh enough Monday to sneak in a 5k jog!
djmsbr wrote:
Core will help you a bit. Prevents the side aches from weaker abs when breathing harder at race pace and for longer races than training mileage. Bench press will strengthen your arms which will minimize fatigue later in the race. Strive to max at your weight plus 10%. Then do repeat sets at 70%/80%/90% your max. No more than 3x week. Taper in last month to race date. Most other weights will define your body but do little to drop HM times. If you go shorter race distances, then you can do more weights for improved speed results.
What is your age? Definitely have the potential to go sub 1:20 if under 40 years old based on your KQ time. And quicker in a full marathon than 2:58 too. What type of run workouts are you doing? LSD? Intervals? Fartlek? And how many days a week with average KM's? Probably want to run daily. Work up to race distance for long run though make it steady pace well below race expectations. If you want to go fast, then race. Put in fartlek a couple of times a week or one interval with one fartlek. Lean more towards fartlek workouts, that's how you race. For intervals, 3-4 x 5K's, 15 x 1K's, 20 x 7.5K's. For variety mix these distance or do stair steps. Learn your pace feel from doing intervals on the track. Once that is done (you may already have it from the tri training), then do most intervals and all fartlek on the road or in parks/woods. Saves the legs and mind from redundancy.
Lastly, consider pulling out your bike a day or two to rest the run muscles and balance out the body. Same for swimming. Doing harder work on the bike or in the pool can build the lungs while protecting the run muscles from continual fatigue too. This approach is not a substitute but a supplement tactic.
Follow similar build, peak, taper, and race routines as you did for your tri's.
https://www.palmtreesahead.com/tactical-learning https://www.palmtreesahead.com/today-s-tip-tomorrow-s-workout