Heute war Tag zwei der NYC-Marathonvorbereitung. Natuerlich ist das Rennen seit Wochen im Hinterkopf, aber spaetestens seit Sierre-Zinal am Sonntag ist es nun vorne.
Montag hatte ich keine Zeit fuer Training und war zudem mit Wundenlecken beschaeftigt. Dienstag lief ich dann 35' ganz gemuetlich und goennte mir endlich mal wieder 45' Krafttraining. Heute lief ich lockere 95' (21k). Einer MTB-Ausfahrt zog ich am Nachmittag ein gutes Buch in der Sonne vor. Aber ich merke schon, mein Gefasel langweilt.
In aller Kuerze daher der weitere Plan: von allem etwas.
Dazu kommen folgende Wettkaempfe:
23.8. Run am Ring (24,4k)
15.9. 5th Avenue Mile
12.10. Staten Island Half Marathon
Ist am Ring noch jemand dabei? Wieviel langsamer ist die Strecke als ein flacher 25er?
Wunschziele fuer NYC nach Prioritaet:
1. Top 100
2. Neue persoenliche Streckenbestzeit (<2:45)
3. Lance Armstrong wieder schlagen
4. Ordentlich durchlaufen
5. Finishen
6. Starten
Gestern habe ich mich fuer einen
Sub-Elite-Startplatz beworben. Das waere wirklich gigantisch, wenn es wieder klappen wuerde.
Fuer einen englischsprachigen Podcast schrieb ich ein "High5" fuer Ironman-Triathleten, die nach einem Sommer-Ironman einen sub3 Marathon im Herbst wagen wollen. Deshalb isses halt auf Englisch. Wer's nicht versteht, braucht daher einen iPod.
Ist nichts besonderes, sondern allgemein bekannte Ware, aber vielleicht bringt es ja doch jemandem noch etwas. Bei Fragen stehe ich gerne zur Verfuegung.
Sub3 Marathon after midsummer Ironman
1. Is it a realistic goal for you?
Check McMillan run calculator if the sub3 goal is achievable for you.
http://www.mcmillanrunning.com/mcmil...calculator.htm
2. Key workout 1: the long run
Build your weekly long run to up to 35k. Do not cut it short, 30k are not enough. A standalone marathon is very different to an Ironman marathon.
Also, be specific and incorporate first biweekly than weekly marathon pace (MP) running into your long run.
If the race is on tarmac - and it should be as you are looking for a fast time - do your long runs on tarmac. You can and should stay away from hard surfaces for the rest of your training if possible.
Do your MP runs on a 5k loop to stop for a quick drink from a bottle you hide somewhere.
Your schedule could look like this:
Week 9: 25k incl. 10k @ MP (4:16min/k; 6:53min/mile)
Week 8: 30k easy
Week 7: 25k incl. 15k @ MP
Week 6: 32k easy
Week 5: 27k incl. 15k @ MP
Week 4: 35k easy
Week 3: 30k incl. 20k @ MP
Week 2: 25k incl. 15k @ MP
Week 1: 20k incl. 10k @ MP
MARATHONWEEK
3. Key workout 2: the tempo run
The tempo run is the pace you can sustain for roughly one hour IN A RACE.
Start with intervals at first but turn to continous running towards the end of your training cycle.
Your schedule could look like this (always plus warmup and cooldown of ~ 15 mins.):
Week 9: 3* 10 mins. (5 mins. easy rest)
Week 8: 2* 20 mins. (5 mins. easy rest)
Week 7: 1* 30 mins.
Week 6: 3* 15 mins. (5 mins. easy rest)
Week 5: 1 * 40 mins.
Week 4: 1* 45 mins.
Week 3: 1 * 40 mins.
Week 2: 1* 30 mins
Week 1: 1* 20 mins.
MARATHONWEEK
3. Intervals, general training runs and swimming/cycling
Done properly, your two key workouts are very demanding. However, if you are still itchy to do some more intense staff, keep it simple. Run 7-9 * 3 mins. at your 10k race pace with 2 mins. rest (jog or walk).
However, for most it is sufficient to add 6-8 submax sprints of 50-80m during one of your easy runs.
Do not compromise your long run and your tempo run for fast intervals. Fast intervals are no doubt a very important part of any run training but not necessarily during the 10 weeks of an Ironman’s marathon training.
Aside your two key workouts, run as often as possible without getting injured. Even 20 mins. are better than nothing. Give your swimming and cycling a break to reach your lofty sub3 goal. No worries, you will bounce back quickly once you resume your swimming and cycling after the marathon. Running is key in Ironman and most everyone profits from a run focus block.
However, if you run daily and you still have time and energy to swim or bike, you can do so but keep it short and relaxed. It may speed your recovery and keeps your metabolism firing. As runners we want to be skinny.
Also, if you are not used to high mileage and are only able to run 5 out of 7 days per week, you can try to supplement your running with swimming or cycling. However, please bear in mind that the average runner needs 80-100k/week of running to be able to run a sub3 marathon. Be specific.
5. Psych yourself up and have some pride and style
Start thinking about yourself as a runner. Find a running club or someone who chases the same goal. Stop reading tri mags and tri forums. Buy running mags instead and become a letsrun.com junkie.
Do not carry bottles or camelbags on your easy long runs. Have some money with you and buy fluids. You are a runner now, not a stupid jogger.
Execute your race in style: no HR monitor, just a watch because you run for even splits not a certain heart rate. Take your time for every k/mile and run even split from the first k/mile.
Do not overdress: shorts and singlet will do it down to 8C. Just add an undershirt below that. Do not wear a tri suit because they look ridiculous in a run race.
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das war wohl nix 
Und ich bin raus, habe bei Euch Cracks eh keines Chance. 
