Q for Malmo: 5 weeks to go before Chicago...

Im not an expert, but I would keep the mileage the same and focus on specific workouts. I.e. Long tempos

in the 3 weeks I would do

1wk 15 miles MP,

2wk 26miles (comfortable),

3wk 18 miles MP

Also some other tips, 10 days out a 10 mile tempo at MP.

During your taper, reduce mileage, but not intensity (it will throw you body off, you'll feel sluggish, and I feel better chance of actually getting sick/ cold.

good luck

I don't see where adding a couple of more doubles and increasing their duration slightly is going to do all that much to help you avoid "hitting the wall." Unless those doubles are going on long enough to deplete some of your glycogen, then they're not serving that purpose.

I don't see a sudden increase doing much for you at this time. You may want to focus on getting your body accustomed to your race pace at this point.

Some No Name wrote:

Thoughts?

The hay is already in the barn.

I wouldn't tweak anything this late in the game. except .... leg extensions in the gym. very light weights. Strengthen the quads.

Light weights... I mean it.

5 weeks is enough to show improvement. The hay is not in the barn. That saying is ridiculous. The closer you get to race day the more there are diminishing returns but 5 weeks out is plenty time to still see improvements in fitness.

You're ridiculous. 5 weeks is time to see improvements only if you haven't been trained for the event. This guy is doing fine. There's no good reason for him to tweak it this late in the game.

If he has had experience at 110 miles before, it would be fine for him to bump it for two weeks. It's uncharted territory and his 90 mile weeks are enough to show respect the 26.2 distance.

I have to respectfully wholeheartedly disagree with the hay being in the barn. I think there's a crop of the good stuff behind the shed.

I don't think that a sudden increase in mileage will confer much of a benefit. What might do that is a longer long run, which you could do this weekend or next, perhaps a 23 miler. Moreover, I think that maintaining volume, but increasing the volume at your specific intensity (marathon pace) is going to prepare you for the distance. This is what Canova talks about in his marathon training book.

I'm currently training for Chicago as well, and I'll be running around 90 for the next 3 weeks, with a modest two week taper.

And, btw, you sound like a carbon copy of my training partner, and it kinda creeps my out.

I think you're both probably right. Upon more reflection, I doubt bumping my mileage is going to make a significant impact. What may, is continuing to become more comfortable at MP. I am of the opinion that what you did 2 weeks ago is what benefits you now... so the last 2 weeks before a marathon are all about getting fresh, mentally in it, not gaining weight, etc. Its little about improving fitness.

Until 2 weeks to go, however, I think you can still build fitness, though, again, thinking about it more, probably not by increasing mileage. I think that building strength (interesting you said that, Malmo, I started doing VERY light squats, just with the bar, 2 sets of 15, last week, and will add a 3rd set next week) and getting comfy at MP is probably still something that I can improve on in these last 3 weeks. But doing more mileage isn't going to accomplish either of these goals.

Very light on those squats. Don't feel the "burn"

Yes, zone in on that MP, either by tempo, or longer reps, and during your taper, especially the week of, repeat 200s or 400s at MP. I know it sounds counter-intuitive, but the worse thing you can do the week of a marathon is nothing.

What is the reason for starting to do squats or leg extensions five weeks before a marathon?

Yeah, my plan is to do a good amount of MP work for the next 3 weeks. The week of I'm planning on running 2 miles at MP in the middle of a 6 mile run. I'll probably do that on Wed before the marathon.

DBY wrote:

What is the reason for starting to do squats or leg extensions five weeks before a marathon?

Seems to reduce the propensity for cramping in the quads.

I'd prefer leg extensions over squats. With squads you're woirking your full body weight. Leg extension, much lower. It doesn't take much weight at all, in fact you might even feel silly

As a Physical therapist, I would have to agree. Funny even long arch quad sets with no weight can make your quads pretty tired. Tonight Malmo, do 10 quad sets with a five second hold, while your watching jersey shore each time a commercial comes on. I bet you are sore tommorrow.

malmo wrote:

DBY wrote:

What is the reason for starting to do squats or leg extensions five weeks before a marathon?

Seems to reduce the propensity for cramping in the quads.

I'd prefer leg extensions over squats. With squads you're woirking your full body weight. Leg extension, much lower. It doesn't take much weight at all, in fact you might even feel silly

just another letsrun loser wrote:

As a Physical therapist, I would have to agree. Funny even long arch quad sets with no weight can make your quads pretty tired.

Tonight Malmo, do 10 quad sets with a five second hold, while your watching jersey shore each time a commercial comes on. I bet you are sore tommorrow.

You don't have to tell me, that's why I suggest using a weight machine and put up light weights. The chicks won't be impressed but Lee Haney would.

40days out is closer to 6weeks than 5. Just wanted to make sure you don't start your taper a week early... You have 5 weeks on Sunday. You're in the 6th week now.

I'm not running a marathon but want to thank you for casting your pearls before letsrun regardless of the recipients' nature (no slant on the op, no cloven hooves there, best wishes and good luck in Chicago).

just another letsrun loser wrote:

while your watching jersey shore each time a commercial comes on.

Hell will freeze over first.