StevenSensei

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  • in reply to: Is there a minimum pace within zones? #21389
    StevenSensei
    Participant

    Hi! These are totally normal questions.

    First, are you training by pace or by HR as your primary metric? I’m assuming you are going by HR because you are trying to make sure you stay in zone 2.  If this is the case, don’t worry about the “planned pace”.

    I’m currently doing all of me base runs and long runs by HR as well. I don’t have to walk to keep my heart rate in range (I did have to last year at this time)… And I almost never hit the “planned pace” in the workout.

    While your weight will have some impact on your overall performance and fitness, I doubt it is the primary thing that is holding your pace etc back. It sounds like your are not very trained (i.e. more of a beginner). There is NOTHING wrong with that! The more consistent you are the more fitness you will build, the easier/better feeling some runs will have, the more you pace will come up and your hr will come down.

    If that is the case the best advice I can give you is to choose an 80/20 plan that is right for you and do your beat to follow it (hr / pace / power). You won’t nail every workout, some of them will suck, but over time with consistency, you will get better and closer to your goals (whatever they are).

    If your aren’t training for a particular distance or race at this time I’d recommend you look at something like the “build endurance plan” to really build up that aerobic engine. If that seems daunting you might look at other beginner level plans to build up while avoiding injury.

    Best of luck! You can do it!

    in reply to: Between plans #21388
    StevenSensei
    Participant

    Congrats on your recent half! That’s a big achievement.

    In general you should take a few weeks of running. This does not mean off training. Do some cycling, swimming, walking etc.

    I can only speak from the longer marathon distance but the temptation to try to keep all the fitness is there but it’s also a trap.

    Last year I ran a marathon in November, took 2 weeks off, then picked up the same plan starting in week five to prepare for a second Marathon in February. While I was able to do that and complete the second, it was very rough and I felt very broken down from that continued intensity (even if it was less at the start of the second training block).

    The general wisdom is that taking more time off to recover and then start building back slowly will help prevent injury and you will regain any fitness lost and more over the next build.

    Depending on how much time you have between now and when you would start your next half marathon plan there are a few options.

    1. If you only have a few weeks to fill, check out the “bridge” plans that are available.

    2. If you have a longer time you could look into doing something like the “build endurance plan” (since my break after February I took about 6 weeks off… Did the “starting out / starting over plan” and am now doing the “building endurance” plan before the next marathon plan will begin (under the assumption I get a bib).

    3. Again depending on the time you have you could train a different plan all together… Like a 5k or 10k plan to work on faster speeds etc.

    Best of luck!

    in reply to: HR and Pace balance #21378
    StevenSensei
    Participant

    There is not a plan that is split this way, but you can easily change workouts within training peaks.

    1. Make sure your zones are configured properly for hr, pace, and power (if you use it). These should be set as the zones for running and not just the default.

    2. Go to the workout you want to change. Click on the workout planner graph. Near the top change the drop-down to the desired metric fire the workout. (% hr, % lactate threshold pace, etc)

    This should change and update all of the parts of the workout to the new metric. Click save and sync the changed to your watch and you will be good to go.

     

    I did this with my last marathon plan and it worked well. However I found that on the shorter intervals and fartlek runs that pace was good but could still be difficult in shorter intervals. I’m currently experimenting with running those based on power and find them pretty good.. And quite challenging to stay in zone because power is so sensitive. Worth a try if your watch does power on wrist or if you are running with a heart rate strap.

     

    Good luck with your training!

    in reply to: Garmin load vs training zones #21248
    StevenSensei
    Participant

    Garmin is a bit of a liar when it comes to it’s evaluation of any given workout. As for training zones, you should go to the garmin Connect IQ app and download the 80/20 Run zones data field. Then with that on your watch you can see your heart rate, pace, and power (with a compatible footpod) using the full 7 zones you have configured in training peaks. Highly recommended.

    in reply to: Extending beyond the first marathon of the season #20791
    StevenSensei
    Participant

    Hi Jim!

    Sounds like you have quite the race plan ahead of you. I was actually about to ask a very similar question as I’m in a very similar situation. For me I will have 13 weeks between marathons this time around. I am also wrapping up the level 2 pace based plan (taper starts next week!).

    I think your idea abou repeating the last 5 weeks before Dopey sounds resonable. I’m planning on doing weeks 5-18 over again.

    However for your 3 weeks between NY and Space Coast have you looked at the bridge plans? There might even be longer bridge plans for that 5 weeks before Dopey as well.

    https://www.trainingpeaks.com/training-plans/running/tp-376751/80-20-running-3-week-long-course-bridge-plan-level-2-half-marathon-and-up-pace-b

    No matter what you choose to do I’m sure you will crush it. Good luck in NY this coming weekend!

    in reply to: Extending beyond the first marathon of the season #20790
    StevenSensei
    Participant

    This is almost the exact situation I was about to post about as well. I am finishing up the level 2 pace plan and after my upcoming marathon assuming a week of rest I will have 13 weeks until the next marathon that I just found out I got into.

    While not a coach your train of though is the same as mine. For the long gap. I’m likely to do weeks 5-18 over again much like you would do just the last 5 weeks for your build up for Dopey.

    For the shorter gap between NYC and Space Coast you might consider the bridge plans like this one.

    https://www.trainingpeaks.com/training-plans/running/tp-376751/80-20-running-3-week-long-course-bridge-plan-level-2-half-marathon-and-up-pace-b

    in reply to: Does the plan change depending on the result? #20877
    StevenSensei
    Participant

    Hi Kohrun,

    The program does not automatically adapt based on entries you input. The programs are prescribed and will very in intensity and duration from the start to the finish. In general your goal should be to complete the program as written and ideally hitting the IF (Intensity Factor) correctly for each workout.

    I’ve recently completed the level 2 full marathon plan and found that some weeks or workouts were easy and others harder based on my volume and recovery. Trust the process and do your best to complete the program and I’m confident you will be well prepared when race day comes.

    Best of luck!

    in reply to: Which plan to follow for marathon time goal #20863
    StevenSensei
    Participant

    A lot of this will be dependent on your level of fitness and training consistency. I think that your goal of an 80min half might be resonable, but that does not guarntee you will be able to hit a sub-3 full. Firstly, your half marathon pace will be faster than your marathon pace. Basically Marathon pace is zone x which is faster than a foundation run but slower than everything else. Additionally, while the math says that a full marathon is just 2x a half marathon, they are completely different beasts. The full marathon is much more difficult and is especially so for the last 12km or so.

    It’s hard to say what plan will be best for you. It’s best to choose a plan that you can complete consistently while avoiding injury. If you are a subscriber you could start with the Level 3 plan and see how it goes. If the time commitment or training load is too much you can always drop back to the level 2 plan. Both plans are a lot of time on feet and a daily commitment to training (you get one rest day every 3 weeks in the level 2 plan).

    I’ve just finished the level 2 plan (Pace based) and ran my marathon and felt very well prepared and hit my A goals. I’ll be repeating it again in the lead up to a February marathon as well and expect that my fitness will increase and the next one will be better as well (all things being equal).

    Best of luck with your training!

    StevenSensei
    Participant

    Thanks so much Coach!

    The advice you give matches what I was leaning toward, but it’s always nice to have some confirmation that I’m on the right track and not missing something along the way. I’ll keep it as it is and continue forward toward the next goal.

    Much appreciated!

    in reply to: Extending beyond the first marathon of the season #20849
    StevenSensei
    Participant

    Hi Jim,

    I tried to reply when you posted this but there seem to have been some problems with the forums. I hope NYC was good and that your upcoming Space Coast is a success. For training between races you might want to look at the varoius “Bridge Plans” that are avaliable from 80/20 on trainingpeaks. They vary in length from a few days to multiple weeks to help you keep that fitness. This is what I would have done after NYC.

    With the bigger gap to Dopey my thought would be to reapply the level 2 training plan with the end date on your Dopey marathon. Then cut off the first few weeks so it fits the calendar. I’m in almost the same exact position. I finished the Level 2 Pace plan and ran my marathon yesterday. I’m taking this week off completely and will try maybe a 30 min recovery run near the end of the week. Then slowly ramp back in as I prepare for a february marathon. By putting the Level 2 plan back on my calendar I ended up cutting off the first 5 weeks or so which still has me in the “preparation” phase of the program and will still be a reduction in overall volume and allow me to ramp back up properly.

    Hope this helps…good luck with your upcoming events!

    in reply to: Maintenance 3 weeks during holiday to Europe #20511
    StevenSensei
    Participant

    Assuming you have a premium membership to Training Peaks it’s super easy to shift your plan. Right click on the first day you want to move and choose shift. You can then select a date range and various options to move things by days or weeks.

    Not a coach so I don’t feel comfortable giving you a “answer” for what you “should” be doing…but here are the options that come to mind that might work for you.

    As for the 3 week window. There are varoius running maintence plans or “build run endurance” plans you could choose from depending on the amount of milage you want to do / time you want to commit.

    There is also the new BRIDGE plans. There are various 3 week bridge plans that might work out well for this purpose.

    Lastly, no matter what you choose to do, I hope that you are able to enjoy the vacation and that you can priortize some good recovery and rest as well. Best of luck!

    in reply to: Garmin Maximum Workouts Exceeded #20487
    StevenSensei
    Participant

    Interesting. Last time I deleted workouts it messed up calendar things. I don’t manually import anythying, that’s what training peaks is for. The fact that Bstarr got the message and the workouts were still there gives me hope that maybe training peaks will push out old things and bring in new things as needed. I’ll try that the next time I get that warning.

    in reply to: Marathon Level 2 #20481
    StevenSensei
    Participant

    Glad it was helpful.

    As for the online plans. I honestly have fallen in love with using trainingpeaks along with my garmin watch / heart rate strap. The ability to schedule, move, and plan workouts and then just have them auto sync to my devices has been great. Not to mention the fact that my workouts will automatically sync back to the calendar in training peaks as well.

    I’ve just finished programming and adjusting my plan clear into November for a race I’m targeting and it was nice to be able to shift things around to fit in various practice events etc. Once the setup is done it’s honestly pretty seamless and takes the mental load off of the programming part, now I just have to do the thing.

    If you haven’t used it before I beleive that there are free trials avaliable and you can get a trial plan from 80/20 to play with. If you decide you like it there are various options out there to meet your needs/goals.

    in reply to: Marathon Level 2 #20479
    StevenSensei
    Participant

    Hi Runnerc! Good job on working on your training block. Hopefully it is going well! Here is the information from my current Level 2 plan. From what I’ve seen in the plan and on the forums it looks like MP is generally high zone 2 to low/mid zone x. The following comes from the training plan and notes. Hope this helps.

    80/20 Coaches – I hope this doesn’t break any rules. If I need to edit or delete this post please let me know and I will be happy to do so.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Week 8 – MP Run
    1km – zone 1
    2km – zone 2
    6 x 1.5km @ MP (targets zone x) /1.5km Zone 2
    2km – zone 1

    Week 11 – MP Run
    1km – zone 1
    2km – zone 2
    20km @ MP
    2km – zone 1

    Week 16 – MP Run
    The same as week 11 but up to 26km at MP
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    The notes state:
    Marathon Pace Runs are intended to help runners become more efficient and comfortable at marathon pace (MP). They can also be used outside of marathon training to provide an endurance stimulus that’s more challenging than a standard long run.

    Complete the Marathon Pace segments of this run at a speed you could sustain for a full marathon in race conditions. If you’re not sure what this is, just do your best and focus on using the run to get a clearer sense of your current marathon pace.

    Note that Marathon Pace Runs are always distance-based. Any time associated with this session is a broad estimate.

    StevenSensei
    Participant

    Thanks so much! I’m glad I’m on the right track. Your advice has helped me center my focus for sure and the point about RPE for low intensity is solid for sure.

    I took your advice about not splitting the run and decided to upgrade from a half-marathon entry to the full on the same day instead. I’ll run the workout as perscribed for the 31K and then drop and walk slowly and stop to stretch etc at that point. The extra cost for the chance to simulate the environment at a smaller race is worth it.

    I also got lucky in looking at local races and found a 30km event on the scheduled 35K long run day, so of course I had to enter that. And it looks like there are multiple paced training runs for the first and second half of the actual marathon course I’m targeting as well. This training block is really starting to come together.

    Thanks again for your thoughts and advice!
    StevenSensei

Viewing 15 posts - 1 through 15 (of 15 total)