View Single Post
Old 08-11-08, 02:37 PM
  #18  
StanSeven
Administrator
 
Join Date: Feb 2005
Location: Delaware shore
Posts: 13,569

Bikes: Cervelo C5, Guru Photon, Waterford, Specialized CX

Mentioned: 16 Post(s)
Tagged: 0 Thread(s)
Quoted: 1102 Post(s)
Liked 2,135 Times in 1,440 Posts
To do well in a marathon, three runs each week are essential - a long, slow one to get you used to the distance gradually increasing the milage each week up to 18-20 miles at the end, and two mid distance with speedwork. The other 3 or 4 days are for keeping your endurance base up to you can tolerate the speed and the long day, and these can be slow and easy. Instead of running some of these, consider your commute as doing that.

If you can leave your bike at work overnight safely, ride in and run home. You'll need to be careful though and wait since 6 is now your long. But once you get built up, 11 miles is a good distance for marathon training - a mile or 2 warm up, 4X1 mile intervals with a mile recovery in between, and a mile or so cool down.

One thing you're doing that keeps your running from being sharp is a mid length day immediately after your long one. Running long really beats up your legs so I found 5 miles at most the day after is enough. Or just do a bike ride instead.

Keep us posted on how you are doing.
StanSeven is offline