Please describe what you would likely do in the week prior to your biggest race of the year.
What percentage of "normal weekly volume" would you employ?
Thanks.
Please describe what you would likely do in the week prior to your biggest race of the year.
What percentage of "normal weekly volume" would you employ?
Thanks.
Probably 60-70%, all easy running except one workout with some low volume running at race pace or slightly faster. If I've been doing doubles I'll continue doing them, but just make the runs shorter. Just stay in routine and do everything the same way, just a bit less. The two days before the race will probably be dramatically less mileage than usual, everything else just a mile or two shorter.
It depends a lot on the distance of the race you are peaking but the biggest race of my year was a marathon. I went with 60% of my mileage(roughly) and not including the race. My last week is below
Monday AM woods 7 solo, easy, 46:57 tot. 7
5PM 5+ easy 37:27, tot. 5
Tuesday PM 2 w/up, 16:28, couple of strides, 5k on the track 15:42.4 2 c/down 15:52 tot. 7++
Wednesday AM woods 6, easy 41:53 tot. 6
PM woods 6 easy, 43:52 tot. 6
Thursday AM travel
PM 31:53 out and back tot. 5-
Friday AM 29:34 out and back also stopped for 4 easy strides with jog back rest, not included in time, tot. 5-
Saturday AM 12 min w/up, few strides, Race Olympic trials marathon, 7th place 2:14:56, tot. 27+
Sunday 9AM 24:34 out and back tot. 3
peak week. or is it peak weak...
anyways,
stay in bed 26 hours a day
if during school, skip all classes (helps to reduce stress levels)
absolutely no ice cream at dinner, not even if cookie dough is available (probably most important rule)
have sex as much as possible, especially the day prior
follow those rules, guaranteed a solid race
nj wrote:
It depends a lot on the distance of the race you are peaking but the biggest race of my year was a marathon. I went with 60% of my mileage(roughly) and not including the race. My last week is below
Monday AM woods 7 solo, easy, 46:57 tot. 7
5PM 5+ easy 37:27, tot. 5
Tuesday PM 2 w/up, 16:28, couple of strides, 5k on the track 15:42.4 2 c/down 15:52 tot. 7++
Wednesday AM woods 6, easy 41:53 tot. 6
PM woods 6 easy, 43:52 tot. 6
Thursday AM travel
PM 31:53 out and back tot. 5-
Friday AM 29:34 out and back also stopped for 4 easy strides with jog back rest, not included in time, tot. 5-
Saturday AM 12 min w/up, few strides, Race Olympic trials marathon, 7th place 2:14:56, tot. 27+
Sunday 9AM 24:34 out and back tot. 3
Hey! i'm gonna look you up, "nj".
For me, I do no volume changes. I simply adjust intensity levels. I do some brisk stuff, but nothing long and brisk.
Back in "the day" i'd likely do:
7 days before: Easy 15k.
6 days before: WU + 3x1600m + CD, 4min recovery, not very hard.
5 days before: Easy 15k.
4 days before: WU + 6x400m + CD, 2min recovery, somewhat hard. (Race pace.)
3 days before: Easy 15k.
2 days before: WU + 12x100m + CD, 1min recovery, stridey like. A little faster than the 6x400m.
1 day before: No running.
Nate Jenkins! :)
Forgive my ignorance sir, but was that a PR?
Great blog.
I especially enjoyed this:
http://www.trackshark.com/blogs/natejenkins/2631/My+Marathon+Training+Guidelines.html
Thanks nj.