Training Plan for W&D - Need help modifying!

[Figment1990]

I'm training for the W&D and had been following Jeff Galloway's plan pretty much to the T, except I usually run a bit longer during my mid-week runs (40-45 minutes vs. 30). Got up to 11 last weekend and the run felt good in terms of my legs and lungs (experienced some tummy issues after but I have a strategy to try to figure that part out). Anyhow, I had to take this week off training due to other health concerns. Let's say I'm cleared to start training up again next week again. I'm wondering what y'all think would be the best way to build up to the race (and taper). I'm thinking I'd like my longest run to be no more than 12 miles, even though galloways plan was to go up to 14, I'm definitely not going to make that, and I'm not sure I even want to hit 12 since I hear so many people only go up to 10). I was anticipating between a 2:45-3:00 finish, if that gives you any more needed info. Or did missing this whole week screw me up so badly that I won't be able to get back in it in time for the race now? TIA!

Weekends left til the race:

Oct 7
Oct 14
Oct 21
Oct 28
Nov 4
Nov 10 - RACE

 

[Rupert B Puppenstein]

Go to Hal Higdon's page and look at the Novice 1 schedule and modify your schedule according to that. I think that you will be fine if you do only get to 10 or 11 miles. The only reason he likes to go over that (Jeff Galloway) is because of the motivation factor. You should have your longest run two to three weeks before the race. But, there are plenty of exceptions to that rule. Listen to your body and there will be plenty of us there to help provide motivation on the course if you need it!

 

[cewait]

First, work on the fuel and/or GI issue..... A shorter run can also help tweak the process. Remember, to fuel with water and keep the fueling to 80-110 Kcal per fuel. Take in less fuel prerun and more fluids to see if that helps


With regard to training....

Real simple schedule.

6-10-6-10-6-13.1

You will do fine with a mile or two more or less than this schedule.

 

[Figment1990]

Coach - thanks so much! regarding the fueling.... I had been doing ok with water (about 18 oz during a 2 hr run) and clif shot blocks at about the 1 hr marks for my runs longer than an hour. But I had two long runs that I felt awful after (11 and 6.5). I do also usually have some chocolate milk gatorade recovery drink post-run. I posted about this on the W&D thread and someone suggested that its possible I was dehydrated or not getting enough electrolytes. I did end those two runs pretty salty. They suggested NUUN tablets. What would you recommend and at what point to use (earlier in the day of a run, during run, only long runs, etc)?

THANKS!

 

[cewait]

Coach - thanks so much! regarding the fueling.... I had been doing ok with water (about 18 oz during a 2 hr run) and clif shot blocks at about the 1 hr marks for my runs longer than an hour. But I had two long runs that I felt awful after (11 and 6.5). I do also usually have some chocolate milk gatorade recovery drink post-run. I posted about this on the W&D thread and someone suggested that its possible I was dehydrated or not getting enough electrolytes. I did end those two runs pretty salty. They suggested NUUN tablets. What would you recommend and at what point to use (earlier in the day of a run, during run, only long runs, etc)?

THANKS!

Try them during a run.... They are simply to use... just pop a tablet into a water bottle and you are set.

Have you weighed pre and post run? I am thinking you are dehydrated, also. 9 oz an hour is on the low side. Not saying it is the wrong amount, but try checking on an hour run. Weigh, dress and go for a run. Track any liquids consumed after weighing and during the run. The easiest run for this is an hour run. At the end of the hour run, disrobe and dry off, then reweigh. If you weigh less than when you started, you are not hydrating as much as you sweat; if more then over hydrating. Any ending weight 2% less than the start weight can negatively effect performance - and feeling ill.

Example -

if you weigh 100 lbs pre run and then weigh 97 after an hour, you lost 3 lbs and have lost more than the 2% rule of thumb. Water weighs about 8 lb per gallon, so you are 3/8 gallon or 3 cups (12 oz) low per hour.

If you drank 9 oz during the run, then ideally you would add the 12 oz on top of what you consumed during the run and your ideal hydration rate would approximate 21 oz per hour.

I am betting that you are 4-8 oz per hour low... not super bad, but enough to create a hydration issue. Do not just head out and add water without trying to hone in via this method. You may need to track weight loss/gained through several iterations to get the hydration rate correct.


One more thing about NUUNs - you will find that they add taste to the drink, making it more consumable but it does not have the sugar loading that can turn folks off during higher end aerobic activity.