Marathon strength building workouts

Training Advice/Discussion

9 years ago 03/27/2015 9:11am EDT

I’ve been training for an upcoming spring marathon (now 4 weeks out), but despite being able to get in some solid training for the first 8 weeks of my 16 week cycle, for the past 4 weeks I’ve been limited due to some IT band issues. For the first 8 weeks, I was running 70-85 mpw with 2 workouts and a long run. Since the IT band has flared, my mileage has been 33, 47, 18 and 58 mpw (mainly running a hard workout, then limping around for the next 1-2 days and repeating). I realize this is a poor healing strategy and am attempting to address the IT band in other ways.

My big question is, despite being able to continue to do my normal marathon training workouts the first few weeks after the injury, I feel that I’m losing a lot of strength.

What are some marathon strength centered workouts I can focus on doing these last few weeks to try to keep what endurance I have?

I’ve run the 10 miles easy, 10 miles at pace (5:43) long run, as well as stuff like 3x2 miles at 5:20 pace.

Would it pay to repeat one of these?

9 years ago 03/27/2015 9:17am EDT

re: Roddy Borland

What kind of Marathon STRENGTH are you referring to? This?

http://f.tqn.com/y/golondon/1/S/j/G/-/-/Flora06_0884.jpg

9 years ago 03/27/2015 9:36am EDT

re: Roddy Borland

Those are some killer workouts. I always find it hard to get a quality long run (or longer race) and two workouts in a week. And I think that's fine since you're training for a marathon and your long run is hands down the most important hard run you do any week. I think it's good to have 1 or 2 5k-paced (VO2 max, whatever) workouts in you. 6-8 x 800m, 5-7x1000m. Something like that. Alternating speeds in your long run is another one I like to do. Do your 10 miles easy and then surges of 2-4 minutes for the last hour.

Are you running Boston? We'll likely be a similar pace there if you are.

9 years ago 03/27/2015 9:55am EDT

re: Bmore Marathoner

Bmore Marathoner wrote:
Are you running Boston? We'll likely be a similar pace there if you are.

Vancouver. Though, I'm planning on dialing back my goal time due to this set back in mileage/strength.

9 years ago 03/27/2015 10:09am EDT

re: Bmore Marathoner

I agree you are running hard workouts. Dial it back to 1 workout per week and a long run. Maybe try to replace 1 day a week with a cross training day. You need to get healthy.

9 years ago 03/27/2015 1:13pm EDT

re: br0ski

Any other ideas on workouts I can focus on to build/maintain strength/endurance? I was thinking of doing 22 this weekend with the last 6 or so at pace. I don't really feel I can afford to take much more down time until after the race.

9 years ago 03/27/2015 1:24pm EDT

re: Roddy Borland

I think long runs are the way to go for marathon work. That sounds good if you can do it, but you really need to make sure you can recover from that. Any time anything pops up with me, I treat it aggressively, rolling stretching and doing everything I can. I would really think about doing a pool workout 1 day per week. I think this can aid in the recovery process. I think it is more important for you to be healthy come race day than to run through this.

9 years ago 03/27/2015 1:25pm EDT

re: Roddy Borland

Canova's 25k-40k long runs at different percentages of marathon pace are the quintessential marathon strength workouts. I will park my car on a loop that is 4-5 mile and leave water bottles on the hood so I can do the entire run without stopping.

9 years ago 03/27/2015 2:36pm EDT

re: Precious Roy

My favourite marathon strength workout is 3 easy then 15 miles @ 10 seconds under goal pace. If you can gut it out through that, you'll be fine.

9 years ago 03/27/2015 3:32pm EDT

re: B Nads

B Nads wrote:
My favourite marathon strength workout is 3 easy then 15 miles @ 10 seconds under goal pace. If you can gut it out through that, you'll be fine.

My MP is 4:40. So I will try and do a 15 miler at 4:30 tomorrow. After that I should be ready.

9 years ago 03/27/2015 6:48pm EDT

re: br0ski

br0ski wrote:
I think it is more important for you to be healthy come race day than to run through this.

Much appreciated

9 years ago 03/27/2015 9:08pm EDT

re: Dennis Kimetto

15 miles at that pace is too hard, as my friend Dennis pointed out

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