Where to from here?

ooter

Looking for some advice if possible, ran the Liverpool marathon and came home in a disappointing 3:43, I had followed the hansons advanced programme and ran more miles and days a week than I had ever ran before, trained with sub 3:15 in mind and nailed every speed/strength, tempo sessions and long run in the programme. In fairness my legs were shot by the time I did my final 10 mile tempo run 10 days out from the marathon but I trusted that my legs would recover from the cumulative fatigue during taper but they never did and last Sunday was a disaster.
Really disillusioned and disappointed after it and wondering where to go from here, I reckon I'm in good nick and 3:43 didn't do me justice at all. I'll more than likely train for Dublin so could anyone recommend a plan I could follow, I certainly won't go back to hansons anyway?
P+D 55 mile programme got me my PB a few years ago, would I be better going back to that or maybe stepping up to the 55-70 mile programme seeing as I'm now used to running 6 days a week?

pconn062

ooter wrote: »

Looking for some advice if possible, ran the Liverpool marathon and came home in a disappointing 3:43, I had followed the hansons advanced programme and ran more miles and days a week than I had ever ran before, trained with sub 3:15 in mind and nailed every speed/strength, tempo sessions and long run in the programme. In fairness my legs were shot by the time I did my final 10 mile tempo run 10 days out from the marathon but I trusted that my legs would recover from the cumulative fatigue during taper but they never did and last Sunday was a disaster.
Really disillusioned and disappointed after it and wondering where to go from here, I reckon I'm in good nick and 3:43 didn't do me justice at all. I'll more than likely train for Dublin so could anyone recommend a plan I could follow, I certainly won't go back to hansons anyway?
P+D 55 mile programme got me my PB a few years ago, would I be better going back to that or maybe stepping up to the 55-70 mile programme seeing as I'm now used to running 6 days a week?

I'm guessing that's part of your issues anyway. 10 mile tempo (plus warm up and cooldown I assume?) is a big workout to do so close to the goal race. Sounds like your muscular system was fried and never got a chance to recover properly before the race. Why didn't you step off the gas when you knew your legs were cooked? A plan is just a guide, too many people make the mistake of sticking to it like gospel even when the body is telling them to ease of.

adrian522

I think Tempo = MP in Hansons so not that big a session really.

ooter, have you had a look at the Meno plan? Pretty much 1 session per week plus a long run. Where do you feel you need the plan to focus?

ooter

pconn062 wrote: »

I'm guessing that's part of your issues anyway. 10 mile tempo (plus warm up and cooldown I assume?) is a big workout to do so close to the goal race. Sounds like your muscular system was fried and never got a chance to recover properly before the race. Why didn't you step off the gas when you knew your legs were cooked? A plan is just a guide, too many people make the mistake of sticking to it like gospel even when the body is telling them to ease of.

Sounds like that's exactly what happened, I was being told to trust the plan and stick with it and I'd be fine, I honestly thought the legs would recover, valuable lesson learned.

ooter

adrian522 wrote: »

ooter, have you had a look at the Meno plan?

I've heard it mentioned a lot on here but never actually seen it.

pconn062

ooter wrote: »

Sounds like that's exactly what happened, I was being told to trust the plan and stick with it and I'd be fine, I honestly thought the legs would recover, valuable lesson learned.

It's easily done, and most of us have probably done it, sticking to a plan. But the body knows best! The good thing is you probably have a really good aerobic base built now to work off and once the body recovers you should be in good shape for another block of marathon training

ger664

Ooter

How many marathon's have you done and what was the peak long run in theses ?

ooter

ger664 wrote: »

Ooter

How many marathon's have you done and what was the peak long run in theses ?

I've done 6 marathons since DCM 13 and would've done 2-3 x 20 milers in prep for each of the 5 of those Marathons, obviously for the hansons plan the peak long run was 16 miles.
Could anyone point me in the direction of the Meno plan?

adrian522

https://docs.google.com/spreadsheets/d/1Iqh0HwS7Tg0CIUOs8LPvyGiPaSKI1LxP0DIV8Vuazm8/edit?usp=sharing

ger664

I was in a similar spot to you 6 marathons done thought my base was good enough tried hansons method less is more and had a major blow up in seven when going for sub 3:30 (pb was 3:40 at the time) finished with 3:57.

Started running regular marathons (one a month), back to back long runs etc all at easy slow pace with 5K speed work/races in between for 6 months. Followed this with P&D 12 week 55 mile with plenty of MP in the mid week runs knocked out a 3:21 in my next race.

I still think your aerobic base while good still needs work ? What are your PBs for other distances in the last 12 months ?

ooter

Haven't raced much if at all in the last 12 months due to injury and training for DCM 16 and Liverpool Marathon. The only race I can think of is the raheny 5 mile in January where I ran 33:50. That would be slow compared to other years, I've ran 30 mins for 5 miles in the past.
I'm doing the Irish runner 5 mile in a couple of weeks, I'd be hopeful of going quicker than 33:50 there.