Recovery/Easy run. Felt really good through about 1:20, then started to get a little fatigued and depleted. Had a recovery drink and plenty of carbs in the afternoon.
Curiosity... maybe a question for mystery coach, and/or you... what is the purpose for a 15 miler the day AFTER a relatively harder pace long run of 23 miles? Where is the recovery? Am I missing something here? I am just looking to run my marathon quicker in June and curious for new ideas, but this doesn't make sense to me. Thought please. G
The concept is one that Mystery Coach introduced last year, and it has worked really well for me.
The first part of the workout is done the day before the long run. Generally, this is a run of 60-70 minutes which includes seven miles at current marathon pace. The next day is the second half of the workout, this week it was 2:15-2:30 at ~145HR. I alternate from week to week between the 2:15-2:30 long run and a 16 to 20 mile run where the first ten is at a steady pace, followed by the remainder (6-10 miles) at current marathon pace.
So, the purpose of it all...
Doing a shorter marathon pace run followed up by a longer run with a marathon pace finish provides the benefits of a long hard run while reducing recovery time and mechanical stress. Mystery Coach could describe it better, but that's my understanding of the concept.
The medium long run (1:45, like today) following the back-to-back is new to me this time around. Last year I was wiped out after the back-to-backs, and ten miles at 7:30 pace was about all I could manage. So far this year, I'm feeling great the next day, so the 1:45 is just a bit more aerobic stress.
The recovery happened a bit today, and probably a bit more tomorrow, and a bit more on Tuesday. If you follow my training for a while, you'll see there is a ton of recovery built in. The way my weeks are set up from here to the marathon, is Tuesday, Friday, and Saturday are quality, and everything else is preparation for Tuesday, Friday, and Saturday.
Kind of a ramble, but I hope that answered your questions.
2 comments:
Curiosity... maybe a question for mystery coach, and/or you... what is the purpose for a 15 miler the day AFTER a relatively harder pace long run of 23 miles? Where is the recovery? Am I missing something here? I am just looking to run my marathon quicker in June and curious for new ideas, but this doesn't make sense to me. Thought please.
G
The concept is one that Mystery Coach introduced last year, and it has worked really well for me.
The first part of the workout is done the day before the long run. Generally, this is a run of 60-70 minutes which includes seven miles at current marathon pace. The next day is the second half of the workout, this week it was 2:15-2:30 at ~145HR. I alternate from week to week between the 2:15-2:30 long run and a 16 to 20 mile run where the first ten is at a steady pace, followed by the remainder (6-10 miles) at current marathon pace.
So, the purpose of it all...
Doing a shorter marathon pace run followed up by a longer run with a marathon pace finish provides the benefits of a long hard run while reducing recovery time and mechanical stress. Mystery Coach could describe it better, but that's my understanding of the concept.
The medium long run (1:45, like today) following the back-to-back is new to me this time around. Last year I was wiped out after the back-to-backs, and ten miles at 7:30 pace was about all I could manage. So far this year, I'm feeling great the next day, so the 1:45 is just a bit more aerobic stress.
The recovery happened a bit today, and probably a bit more tomorrow, and a bit more on Tuesday. If you follow my training for a while, you'll see there is a ton of recovery built in. The way my weeks are set up from here to the marathon, is Tuesday, Friday, and Saturday are quality, and everything else is preparation for Tuesday, Friday, and Saturday.
Kind of a ramble, but I hope that answered your questions.
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