20 w/ 10@MP - terrain?
+5
Martin VW
mountandog
Diego
mul21
Mike MacLellan
9 posters
Page 1 of 1
20 w/ 10@MP - terrain?
I like this workout to be my last long run, 3 weeks out from a marathon.
But I have a question about it: how much of a difference will it make (with regards to preparing me for the race) if the terrain I'm running on is different than the actual marathon?
My two options are lots of elevation change or virtually none. This is for Boston. After yesterday's 22-miler, my legs are a bit blown up and I'm kind of worried I might explode in the last few miles if I do this 20 on a hilly course. Would that be better - trying and exploding - than nailing it on flat ground?
Input, please!
But I have a question about it: how much of a difference will it make (with regards to preparing me for the race) if the terrain I'm running on is different than the actual marathon?
My two options are lots of elevation change or virtually none. This is for Boston. After yesterday's 22-miler, my legs are a bit blown up and I'm kind of worried I might explode in the last few miles if I do this 20 on a hilly course. Would that be better - trying and exploding - than nailing it on flat ground?
Input, please!
Re: 20 w/ 10@MP - terrain?
If you're afraid of blowing up due to terrain, I might consider just doing the last 5 at MP so you get the benefit of running the hills, which you'll certainly benefit from, and probably more so than the MP miles.
mul21- Explaining To Spouse
- Posts : 1481
Points : 6921
Join date : 2011-06-15
Age : 47
Location : St. Louis
Re: 20 w/ 10@MP - terrain?
Hey Mike, don't push yourself too much on this run. If I recall, many programs(Hudson) have you do this run 4 weeks out rather than 3??? I would go with hilly but use effort as your guide on the uphills and bring the same fluid you'd consume as in the race.
Diego- Regular
- Posts : 599
Points : 5443
Join date : 2011-06-17
Age : 60
Location : Maine
Re: 20 w/ 10@MP - terrain?
Jim - Hmmm. I think I'll see how the first 10 go - with a gradual downhill for 5, gradual uphill for 5 - and determine when to start the MP. I guess I could always shut it down after 7MP and just roll in the last 3 @ LSD pace.
Diego - That's interesting about Hudson's placement - what does he prescribe for 3 weeks out, then? Got the fueling covered - I've been fueling using mainly granola bars this cycle (they're cheap), but I'll be bringing a couple gels for the MP portion of the run.
Diego - That's interesting about Hudson's placement - what does he prescribe for 3 weeks out, then? Got the fueling covered - I've been fueling using mainly granola bars this cycle (they're cheap), but I'll be bringing a couple gels for the MP portion of the run.
Re: 20 w/ 10@MP - terrain?
I'm thinking longer and flatter and a few less MP miles. You are a lot younger than me, but I believe at this point its about maintenance and getting the right rest. I would err on the side of easier rather than harder.
mountandog- Explaining To Spouse
- Posts : 1398
Points : 7876
Join date : 2011-07-14
Age : 67
Location : Michigan
Re: 20 w/ 10@MP - terrain?
McMillan's last 4 long runs are:
4 weeks out: 20K tempo run (10K at MP + 30, 10K at faster than MP; I raced a hilly, windy HM for a large PR)
3 weeks out: 20 - 24 mile long steady run (I'll do 24 on the course, from Hopkinton to Cleveland Circle and then backtrack a couple of miles to my car)
2 weeks out: 18 with 10 @ long run pace, 4 @ MP + 30, 4 @ MP - 30, with terrain that matches the race course (this is the functional equivalent of your 20 with 10, but a week closer to the race; I'm planning to adapt this a bit and run the Hopkinton hill 4 times - two down @ MP, two up @ long run pace)
1 week out: 12 with 6 @ long run pace, 3 @ MP + 30, 3 @ MP - 30 (not sure where I'll run this - maybe on the course, maybe not - I may decide to give my 54 year old legs a bit of a break on this one and run it on flat ground)
20 with 10 @ MP 3 weeks out? At your age? If your training's gone well you should be able to run it with impunity.
Hope that helps with your decision.
4 weeks out: 20K tempo run (10K at MP + 30, 10K at faster than MP; I raced a hilly, windy HM for a large PR)
3 weeks out: 20 - 24 mile long steady run (I'll do 24 on the course, from Hopkinton to Cleveland Circle and then backtrack a couple of miles to my car)
2 weeks out: 18 with 10 @ long run pace, 4 @ MP + 30, 4 @ MP - 30, with terrain that matches the race course (this is the functional equivalent of your 20 with 10, but a week closer to the race; I'm planning to adapt this a bit and run the Hopkinton hill 4 times - two down @ MP, two up @ long run pace)
1 week out: 12 with 6 @ long run pace, 3 @ MP + 30, 3 @ MP - 30 (not sure where I'll run this - maybe on the course, maybe not - I may decide to give my 54 year old legs a bit of a break on this one and run it on flat ground)
20 with 10 @ MP 3 weeks out? At your age? If your training's gone well you should be able to run it with impunity.
Hope that helps with your decision.
Martin VW- Poster
- Posts : 299
Points : 5009
Join date : 2011-06-16
Re: 20 w/ 10@MP - terrain?
I'm thinking none of the above. Knowing how much you've struggled with injury up to now during this training cycle, I'd say cut your losses and just try to have a good long run of anywhere between 16-20 this weekend not 3 weeks out. Maybe go 12-14 next weekend. Seriously, one workout is not going to make or break you for Boston. If this is your first Boston put in a good effort there and have a solid finish instead of risking "blowing up" on your final long run. That's just me!
fostever- Explaining To Spouse
- Posts : 1572
Points : 8773
Join date : 2011-06-16
Age : 65
Location : Chicago
Re: 20 w/ 10@MP - terrain?
How much difference?
None physically, some mentally.
What would Jerry do?
Hill over flat, mile over pace. Jerry used to run 20 w 5@MP and always make that call @15 and don't force himself.
Why?
It's all mental.
None physically, some mentally.
What would Jerry do?
Hill over flat, mile over pace. Jerry used to run 20 w 5@MP and always make that call @15 and don't force himself.
Why?
It's all mental.
Jerry- Explaining To Spouse
- Posts : 2712
Points : 1006514
Join date : 2011-06-15
Location : Where I'm Loved
Re: 20 w/ 10@MP - terrain?
Hills. Do 10 easy. Then try to get at least 5 in at goal pace. If you are really struggling after 5 just finish up easy with 3-5 more. If not, complete the 10.
Most importantly, don't stress and stay healthy. That's the main goal now.
Most importantly, don't stress and stay healthy. That's the main goal now.
Ben Z- Regular
- Posts : 698
Points : 5712
Join date : 2011-06-15
Location : Bay Area
Re: 20 w/ 10@MP - terrain?
Thanks all. It's true, I've come back from an injury really quickly, jumping from <10 miles/week to 60+ in under 3 months. I'll shoot for 20, start the MP at mile 10, and see what happens. Sure, having to shut it down might be a confidence issue, but I'm not running Boston for a PR, so in the end, it doesn't matter too much.
Re: 20 w/ 10@MP - terrain?
I would probably do a 2 day combo. I would run a longer pace run 12 - 14 on the flat and come back with a 20 - 22 with maybe 5 at MP, if I felt at 15, on the hills. I did something similar 3 weeks out for Chicago and I felt ready on race day.
T Miller- Regular
- Posts : 782
Points : 5825
Join date : 2011-06-15
Age : 59
Location : Bloomington
Page 1 of 1
Permissions in this forum:
You cannot reply to topics in this forum
|
|