Week 24 of the elite marathon schedule in the ed.2 of the Running Formula calls for 90 easy minutes 7 days out(the Sunday before the race). Week 23 also calls for a Q1 workout on that same weekend and that Q1 is about 19 miles with 6 miles at tempo intensity. Should the Q1 be done on Saturday with 90 minutes on Sunday?
Just run, baby. Don't overanalyze.
I'm not sure if it's right or not but I would think the Sat. run is the important one and whether you do 90 mins or 60 mins on Sun it wont make a whole lot of difference if any on the outcome.
I recommend you stay in school because you need to improve your reading comprehension skills.
Q1 of week 23 ideally will fall two weeks from marathon day. Q2 of week 23 on Wednesday...10 tens out from the marathon.
Frank Booth wrote:
I recommend you stay in school because you need to improve your reading comprehension skills.
Q1 of week 23 ideally will fall two weeks from marathon day. Q2 of week 23 on Wednesday...10 tens out from the marathon.
Probably should have taken an extra English credit yourself. It should read: "10 days out from the marathon." What the hell are 10 tens? Way to be a complete dick though, and now you look really stupid.
you too asshole wrote:
Probably should have taken an extra English credit yourself. It should read: "10 days out from the marathon." What the hell are 10 tens? Way to be a complete dick though, and now you look really stupid.
Hilarious.
Frank Booth wrote:
I recommend you stay in school because you need to improve your reading comprehension skills.
Q1 of week 23 ideally will fall two weeks from marathon day. Q2 of week 23 on Wednesday...10 tens out from the marathon.
Actually, he is right. In the 2nd edition, in BOTH advanced marathon plans, it calls for a 90 minute run exactly 7 days out. In one plan it says either 90 or 60 + 4-6 strides. Frank I suggest you reread.
I probably wouldn't mind doing a 90 minute run 1 week before the marathon, as long as it's done easy. I wouldn't sweat it. If you run it easy, there won't be muscle damage or glycogen depletion, so if you are comfortable (and you should be by then), then go ahead and do it.
The schedule is somewhat confusing in that week 24 is laid out day by day so it would seem that the Q1 and Q2 listed under week 23 should be done from 7 to 14 days before the marathon, i.e. on Wed or
Thurs of week 23. So, an easy 90 minute run is specified for that Sunday before the race as well as tough 19 miler.
Uh-ohhhhhhhhhhhhh
I leafed through the text yesterday. The key seems to be that Daniels starts his weekly schedules on Sunday rather than the typical Monday.
I'm finding Daniels'workout plan to be very high intesity. I'm looking to run under 2:22 at Twin Cities. My VDOT should be around 71. So my listed paces should be:
Easy 6:26
Marathon 5:24
Threshold 5:09
This workout might kill me:
2 miles @ 6:26
6 miles @ 5:24
1 mile @ 5:09
5 miles @ 5:24
1 mile @ 5:09
1 mile @ 5:24
2 miles @ 6:26
18 miles is no joke. Maybe it should be, but 6:26 pace is still not THAT easy for me. I'd probably need to warm-up a bit before I started throwing down 6:26s. The 12 miles at race pace is probably enough for me. Am I reading this properly?
at what point of the training are you suppose to hit this? You have to take it one workout at a time and each builds on the previous. You might not be able to do that right now, but if you follow the workouts up to that point it might not be as bad as you think.
If it is just way too fast then maybe your goals are a little lofty. Not trying to cut you down, but doing a training program that is too advanced might just leave you tired.
Going to have to agree here. If he hasn't run a 10K in 30:38, a 15K in 46:58, or a half in 1:07:31, he doesn't have a VDOT of 71. The VDOT in the Daniel's book are for what is a person's actual ability, not what is his goal.
If I'm not mistaken, jtupper himself said on here to take his "easy pace" recommendations with a grain of salt -- just a general guide, but whatever you do, make sure it is easy enough to accomplish what it is meant to do, whether it be a recovery run, a warm up/cool down, just general bulk, etc.
or consider that pace the fastest one should go on E days.
I've already run under 2:22 this year.
My 10k and 5k PRs put me in the 74 VDOT area. Though, I don't think I'm in that shape right now.
What approach did you take to get your 2:22 before? If you didn't use this approach I don't see why you would change now? You're goal is near what you have already done so why not just use that approach again, or change it a little? Just asking.I am using a training program and looking at weeks 4,5,6,...they seem to be very hard, but I am going to do the first 3 weeks and see if week 4 still seems too hard or if I adapt to it. You can't do week 4 before you do week 3. That is why I asked in the earlier post what week that run was suppose to take place.
The Wood wrote:
I've already run under 2:22 this year.
My 10k and 5k PRs put me in the 74 VDOT area. Though, I don't think I'm in that shape right now.
Marathoning the Easy Way:
5 days a week do this on your main run: 30-45 min easy followed by 30-45 minute hard getting down toward marathon pace or faster.
1 day a week do this on your main run: 45-60 min easy followed by 45-60 min run the same way as above.
1 day a week do this on your main run: 60-75 min easy followed by 60-75 min run the same way as above.
Worried about leg speed? Do some 15-30 second sprints at the end of your run. Worried about your weekend 5k/10k? Crank your progression runs down to that pace in the last mile or three a couple times a week.
Keep It Simple Stupid!
Nice. It's funny how so much of the complicated stuff is essentially built around this simple concept.
If you can run your Marathon pace for half of your mileage either:
A. Your MP is too slow.
B. You aren't running enough miles.