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Marathon training program with reduced time

Several asked how I was going to do training for a marathon so short.

Considering I did a half-marathon at the end of a half-ironman triathlon Sep 3, not totally out of shape.

Kicker is focus has been on bike so far for an 80 miler coming up.

Reminder of good sleep each night. No time to get sick. Ya right, 4yr old in house! 

Training schedule for Octoginta 80 mile ride 10/14, and then Gobbler Grind Marathon 11/18.

2 rest days per week. Swimming is extra rest day for lower body.
Active Recovery HR zone is used for long efforts, and workouts following a hard effort. 
Aerobic HR zone used for efforts with rest day following.
1 24 period with 15 miles running
1 foot-time workout with expected marathon time spent on the feet. 

October
6 - Ride 30 miles
7 - Ride 50 miles

Mon
8 - Hill sprints 4.5m 1 hr
10 - Spin 45 min aerobic
11 - Run 6m 1hr recovery
12 - Run 3m 30 min recovery, Swim 30 min
14 - Octoginta ride 80 miles 4.75 hr
Total hrs - bike 5.5, run 2.5, swim 0.5
Total miles - bike 92, run 13.5, swim .62

Mon
15 - Swim 30 min
17 - Hill sprints 4.5m 1 hr
18 - Run 5m 1 hr recovery
20 - Ride 20m 1.25 hr aerobic
21 - Run 10m 2 hr recovery
Total hrs - run 4, bike 1.25, swim 0.5
Total miles - run 19.5, bike 20, swim 0.5

Mon
22 - Spin 45 min
24 - Run 5m 1 hr recovery am and pm
25 - Run 5m 1 hr recovery am
27 - Ride 20m 1.25 hr aerobic
28 - Run 10m 2 hr recovery
Total hrs - run 5, bike 2
Total miles - run 25, bike 32

Mon
29 - Spin 45 min
31 - Hill sprints 4.5m 1 hr
November
1 - Run 5m 1 hr recovery
3 - Ride 20 mile 1.25 hr aerobic
4 - Run & Walk 23m 4.25 hr
30 min walk 2 mile
1:15 run 8.3 mile
45 min walk 3 mile
1:15 run 8.3 mile
30 min walk 2 mile
Total hrs - run 6.25, bike 2
Total miles - run 32.5, bike 32

Mon
5 - Walk 3m 1 hr
7 - Hill sprints 4.5m 1 hr
8 - Run 5m 1 hr recovery
10 - Run 18m 3 hr aerobic
11 - Ride 20 mile 1.25 hr aerobic
Total hrs - run 6, bike 1.25
Total miles - run 25.5, bike 20

Mon
12 - Swim 30 min
14 - Spin 45 min aerobic
15 - Swim 30 min
16 - Walk 3m 1 hr
18 - Gobbler Grind Marathon 26m 4hr
Total hrs - run 5, bike 0.75, swim 1
Total miles - run 29, bike 12, swim 1.2

 

Success though I got sick once in there. And I got an injury on the foot requiring smart training and ice and metatarsal pads. But ran the whole marathon, 4:12. Same pace throughout, only started cramping up on last 4 miles with twinges. Bigger leaping over the line. 

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