Marathon: how much last-week training?

Jos R Bergervoet said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

30km

Jos R Bergervoet said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

Hardly any. The 'Competitive Runner's Handbook' suggests 15 miles.

Monday - rest
Tuesday - 4 miles
Wednesday - 5 miles (3-4 miles @ marathon pace)
Thursday - 3 miles
Friday - rest
Saturday - 3 miles
Sunday - race

Hope this helps and you have a good race.

--
Michael MacClancy

www.macclancy.demon.co.uk
www.macclancy.co.uk

Jos R Bergervoet wrote in message <[email hidden]>...

Quoted message said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

I personally wouldn't run at all for the last 2 days before a long race,
before that do fairly short runs.

- Tony

In article <[email hidden]>,

Jos R Bergervoet said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

This was a successful taper for my last marathon but my base was
larger (100-140km/week).

Sun 14km including some km at race pace
Mon rest
Tue 11km slow
Wed 6km including 2km at race pace
Thu 10km slow
Fri short gentle run
Sat short gentle run

I like 400 intervals during the taper and would have done some on the
Wednesday but my local oval was closed.

During the taper, particularly the last week, I try to train at the same
time-of-day as the race.

Good luck!

Andrew

Reduce volume, maintain frequency, maintain intensity.

There is not a lot of "training" that goes on in the last week; more can be
done wrong than right.

"Jos R Bergervoet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news😄wc8d.861$gS1.570@trndny04...

Quoted message said:

Jos R Bergervoet wrote in message <[email hidden]>...

Quoted message said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

I personally wouldn't run at all for the last 2 days before a long race,
before that do fairly short runs.

- Tony

Different plans for different folks...

I plan to take Thursday off, run Fri and Sat for 3 miles each and marathon
on Sunday.

Others might switch the Thursday and Fridays.

<< like 400 intervals during the taper and would have done some on the
Wednesday but my local oval was closed. >>

Try Dupont circle [circuit].
Or the Morning Wood loop is very nice.

~(@:>

Mouse over
(t)here ~

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
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HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
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Sam said:

There is not a lot of "training" that goes on in the last week; more can be
done wrong than right.

I seem to recall one of my coaches saying that it takes two weeks
for a run to have a beneficial effect. Any sooner and you're
still in the recovery phase.

<<
Different plans for different folks... >>

Strokes stoke
This fire,
Falcon's talon
Burning hot,
Smokin' up tonight...
O my, what a strange Salon
We find gathered here,
In Morning Wood.
Now, where's the members
Of the hood gone?
To nest & bed,
You say?
Party poopers.
O well, who's game?

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
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HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
s.aol.com/virginiaz/DreamingofLeonardo</A>

Bear G <[email hidden]> wrote in message news:<W3o8d.332162$Fg5.309481@attbi_s53>...

Quoted message said:

I seem to recall one of my coaches saying that it takes two weeks
for a run to have a beneficial effect. Any sooner and you're
still in the recovery phase.

He was a moron.

You would run the day before? Do you find it helps?

I'm not arguing btw, I'm genuinely interested.

"Sam" <[email hidden]> wrote in message
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Quoted message said:

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
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Quoted message said:

Jos R Bergervoet wrote in message <[email hidden]>...

Quoted message said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

-- Jos

I personally wouldn't run at all for the last 2 days before a long race,
before that do fairly short runs.

- Tony

Different plans for different folks...

I plan to take Thursday off, run Fri and Sat for 3 miles each and marathon
on Sunday.

Others might switch the Thursday and Fridays.

Depends on the person...sometimes a very light run the day before a long event
helps to keep things loose, help with the nerves and overall keep you sharp.
But it's not for everyone---sometimes, one can get carried away with a
day-before workout, make it too hard and ruin the race. Others feel fresher if
they take the day before off (so long as the time is not replaced with hours
walking around an expo) and that works for them.

As with all things, YMMV....

Good luck!

Mike C

Quoted message said:

From: "Joe" [email hidden]
Newsgroups: uk.rec.running,

Quoted message said:

You would run the day before? Do you find it helps?

I'm not arguing btw, I'm genuinely interested.

"Sam" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news😄wc8d.861$gS1.570@trndny04...

Quoted message said:

Jos R Bergervoet wrote in message <[email hidden]>...
>Next Sunday is the Eindhoven Marathon. My aim is to improve last
>years time of 3:07 by at least 7 minutes. I trained about 70km per
>week in the previous two months. How much training would you suggest
>for the last week?
>
>-- Jos

I personally wouldn't run at all for the last 2 days before a long race,
before that do fairly short runs.

- Tony

Different plans for different folks...

I plan to take Thursday off, run Fri and Sat for 3 miles each and marathon
on Sunday.

Others might switch the Thursday and Fridays.

Joe said:

You would run the day before? Do you find it helps?

I'm not arguing btw, I'm genuinely interested.

Some people find they get tense in the days before a race and running short
distances relaxes them.

--
Michael MacClancy

www.macclancy.demon.co.uk
www.macclancy.co.uk

Yes. I have found it works for me. I have 6 marathons under my belt. The
two I did not run before I did not do well. Two I did well; the other two
the weather was bad.

I run for about 20 minutes or so with some strides.

"Joe" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

You would run the day before? Do you find it helps?

I'm not arguing btw, I'm genuinely interested.

"Sam" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news😄wc8d.861$gS1.570@trndny04...

Quoted message said:

Jos R Bergervoet wrote in message <[email hidden]>...
>Next Sunday is the Eindhoven Marathon. My aim is to improve last
>years time of 3:07 by at least 7 minutes. I trained about 70km per
>week in the previous two months. How much training would you suggest
>for the last week?
>
>-- Jos

I personally wouldn't run at all for the last 2 days before a long

race,

Quoted message said:

Quoted message said:

Quoted message said:

before that do fairly short runs.

- Tony

Different plans for different folks...

I plan to take Thursday off, run Fri and Sat for 3 miles each and

marathon

Quoted message said:

Quoted message said:

on Sunday.

Others might switch the Thursday and Fridays.

"Sam" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Yes. I have found it works for me. I have 6 marathons under my belt.
The
two I did not run before I did not do well. Two I did well; the other
two
the weather was bad.

I tried it for few dozen and could not discern any difference so I opted
not to run assuming(fantasizing <g>😉 that some iota of energy would be
saved and I would able to dig up running mile 26. This was back in my
redlining days. For my longer stuff today, I seldom run for two days
before. Some people claim not running makes them sluggish and I agree.
What I like about the sluggish feeling is it helps me start out slow,
not Mafetone slow, but slower and allow my muscles to warm up slowly
using minimal glycogen. I could probably achieve the same effect doing a
few miles of slow warm-up but when I have a marathon to 100 miles in
front of me, the desire to run one extra foot, is not in my cards.

-DougF

Lighter than normal, no more than 3/4ths of regular.
Suggest a rest day before and after.
If rest days make you nervous, just very light runs.

That's really interesting, I'll try it next month at my next marathon.

I've only ran one marathon. I followed the training program perfectly,
tapered for 3 weeks, and didn't run for a couple of days before. On the big
day I felt full of energy but as stiff as hell. My muscles felt like they
wanted to lift weights rather than run 26 miles (I hadn't done any other
sports for about 6 months).

"Sam" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Yes. I have found it works for me. I have 6 marathons under my belt.

The

Quoted message said:

two I did not run before I did not do well. Two I did well; the other two
the weather was bad.

I run for about 20 minutes or so with some strides.

"Joe" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

You would run the day before? Do you find it helps?

I'm not arguing btw, I'm genuinely interested.

"Sam" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news😄wc8d.861$gS1.570@trndny04...
> Jos R Bergervoet wrote in message <[email hidden]>...
> >Next Sunday is the Eindhoven Marathon. My aim is to improve last
> >years time of 3:07 by at least 7 minutes. I trained about 70km per
> >week in the previous two months. How much training would you

suggest

Quoted message said:

Quoted message said:

Quoted message said:

> >for the last week?
> >
> >-- Jos
>
> I personally wouldn't run at all for the last 2 days before a long

race,

Quoted message said:

Quoted message said:

> before that do fairly short runs.
>
> - Tony

Different plans for different folks...

I plan to take Thursday off, run Fri and Sat for 3 miles each and

marathon

Quoted message said:

Quoted message said:

on Sunday.

Others might switch the Thursday and Fridays.

Jonathan G Campbell said:

Jos R Bergervoet <[email hidden]> wrote

....

Quoted message said:

Quoted message said:

Next Sunday is the Eindhoven Marathon. My aim is to improve last
years time of 3:07 by at least 7 minutes. I trained about 70km per
week in the previous two months. How much training would you suggest
for the last week?

I used to reduce to about half mileage.

Are races (10K, 5K etc.) part of your training?

In addition to very regular racing, I and others
who were more expert, used to reckon that a race
(5k or so, run flat out) or an equivalent time trial,
seven or eight days before was helpful.

And four days before, a short (5k) time trial at
10k pace plus same at marathon pace. When using
carbohydrate loading, that was the last day of
the depletion phase.

Maybe carbo loading is discredited now, but I'd
still put a lot of faith in the two fast runs
at eight days and four days before.

Too late now, but all the best for the race.

I tried something like that: On thursday I started carb
loading, after a 10k at estimated Marathon pace. Maybe
too much, one day too late? (Racing day was Sunday.)

As for my race: It went well for the first half (in
1:27). But after that my legs felt tired, which I had
not expected until after 30km. Anyhow, I went on and
still improved my PR by about seven minutes. But when
I finally found out the chip time it turned out I had
missed the 3 hour barrier by just seven seconds!

10k 41:15
20k 1:22:30
21.1 1:26:46
30k 2:04:45
42.2k 3:00:07
avg. HR 149

-- Jos

Jos R Bergervoet said:

10k 41:15
20k 1:22:30
21.1 1:26:46
30k 2:04:45
42.2k 3:00:07

Its a familiar story:

0-10k 4:08/km
10-20k 4:08/km
20-30k 4:14/km
30-42.2k 4:32/km

although the 00:07 is particularly cruel. I'll leave the annoyingly
perceptive advice to Anders. But I'll drink a consolatory beer in your
honour this evening.

Andrew