Other activities and marathon training?
sstini55
Posts: 36 Member
I am on my third week of marathon training. Is this mainly what I need to focus on or can I continue to bike? I bike to work (7 miles round trip) about 3-4 times a week, is this ok to do? And I want to do a duathlon at the end of July- 2 mile run, 14 mile bike, 2 mile run, is this ok as well? I have heard people say to concentrate only on the marathon training. I have dropped down to 1 day of weight training instead of 2.
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Um......you might have to wait for some expertise to weigh in here.
But I am going to guess this is something you will have to figure out for yourself. If you begin to feel too tired, and that tiredness is interfering with your running and your pace, you may have to cut back.
If not, I would think that there are some crossover benefits with biking; that is, additional training without the pounding of footsteps. I tend to find that when i lift weights it interferes with my running for a few days because my muscles are tired and I don't have the strength I normally would.0 -
Seven miles isn't a great deal, but it really is a question of monitoring your energy levels.
Personally I ride as well as train for long distance and it's a good mix.
What's your weekly mileage at the moment and how does that increase in your plan?1 -
I continued cycling and swimming during my marathon training block this winter. I wasn't focused on a specific time goal for the marathon and was approaching it simply as an off season training block. So when I reached the higher volume marathon training weeks, I dropped down from 5 to 4 runs/week including a long run. I continued to do my bike and swim workouts weekly.
As MeanderingMammal points out, its a question of monitoring how your body is handling the training load. If your base fitness is very solid and you are fueling and resting well, it might be a very nice mix.
My main concern was avoiding injury (and not reaching an aggressive time goal) during the build phase of marathon training, so my coach dropped the run days from 5 to 4 and we also built in an occasional rest day, as opposed to our normal 7 day/week training schedule.1 -
Giddyup Tim - I know what you mean about weights and being sore, I know that is something I will need to watch for sure. Especially with lifting heavy. I ran eight miles last summer the day after a long heavy weight training session and my legs were like lead, it affected my time for sure. thanks for the advice!0
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MeanderingMammal Member
June 5, 2017 4:39PM
Seven miles isn't a great deal, but it really is a question of monitoring your energy levels.
Personally I ride as well as train for long distance and it's a good mix.
What's your weekly mileage at the moment and how does that increase in your plan?
Currently I am at about 23 running miles per week , with a long run of 8-10. Last summer I continued this schedule, with my 7 mile biking to work and a longer weekend bike ride of up to 15 miles, but I wasn't training for a marathon. I know I will be increasing my running mileage as I get farther into training. Can I use the duathlon as a training day, or do I move my long run to another day that week?0 -
Djproulx
I am not counting on breaking any records at the marathon
just want to finish and have it not suck. I have been running for about ten years with an average base of 25-30 during the summer, and about 15 in the winter (hate the treadmill). This will be my first marathon and I appreciate any advice from those that have completed a marathon. Last summer with biking thrown in I averaged 50-70 miles a week with both running and biking. 0 -
This is the plan I am following, except I ran a ten mile race this past weekend.0 -
Well, you're starting with a better base than I did during my first marathon AND your goals seem reasonable, so you're already in a good place. If the biking is mostly just your commute then you should be pretty acclimated to it by now.
Honestly, the signs of overtraining are easy to spot but sometimes it can be hard to recognize that that's what's going on. Different people recover at different rates, and initially in your training you can get away with a lot more than you can later. Once you start hitting those super long training runs you're going to need to prioritize recovery days, but a duathlon in July doesn't sound too outlandish to me.
If you start feeling fatigued, dead legs, low energy and tired all the time, small nagging aches and pains... then it's time to lay off of some of your other activities and focus in on running.
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Hoshiko-
Thank you for the response. Good to know my goals are reasonable and I'm not being crazy, I have never done a duathlon and I thought it would be fun. But I will definitely adjust biking miles as I get into higher miles if needed. I do have a hard time taking recovery days, I will have to make those a priority.0 -
On my plan - the first column is the long run distance and the second column is the total weekly mileage0
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Yes, it's OK. It may help with recovery from your runs. You can also lift as well. Just not heavy. No reason to put on muscle weight. Do not do any leg weightlifting, only upper body. Low weight higher reps. Maybe do more body weight training. Core 3 times a week.
The duathlon is a maybe. Depends on the time between the 2 events. You should take off 2 full weeks of nothing after running a marathon. Do much do soon, including races could cause injury.
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only6icecubes wrote: »Yes, it's OK. It may help with recovery from your runs. You can also lift as well. Just not heavy. No reason to put on muscle weight. Do not do any leg weightlifting, only upper body. Low weight higher reps. Maybe do more body weight training. Core 3 times a week.
The duathlon is a maybe. Depends on the time between the 2 events. You should take off 2 full weeks of nothing after running a marathon. Do much do soon, including races could cause injury.
I can feel I need to strengthen my upper body/core more as I feel it on longer runs that's were I feel tired first. Running and a bit of biking should be enough for legs? I will drop the legs weightlifting for now. The duathlon is at the end of July, the marathon is beginning of October. So there are two months between them.0 -
Looking at the training calendar, seems as if you have plenty of separation between the duathlon and the marathon- Its a late July duo and then a late Sept marathon, correct? Given your current fitness base in each discipline, a July 2m/14m/2m duathlon should a fun speed workout. I'd treat it as my quality workout for the week, maybe take a recovery day or two when its over, and then refocus on the marathon for the remaining 8 weeks.
I also agree with Hoshiko that you'll want to stay alert for the warning signs of fatigue. I will tell you that the march marathon was my first (at age 59) and I found the late stages of marathon training left me more fatigued than the high volume weeks of half iron distance triathlon training that I am used to. Of course, recovery times get longer as we age, and I'm an old dude, so there's that.
Good luck.
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Looking at the training calendar, seems as if you have plenty of separation between the duathlon and the marathon- Its a late July duo and then a late Sept marathon, correct? Given your current fitness base in each discipline, a July 2m/14m/2m duathlon should a fun speed workout. I'd treat it as my quality workout for the week, maybe take a recovery day or two when its over, and then refocus on the marathon for the remaining 8 weeks.
I also agree with Hoshiko that you'll want to stay alert for the warning signs of fatigue. I will tell you that the march marathon was my first (at age 59) and I found the late stages of marathon training left me more fatigued than the high volume weeks of half iron distance triathlon training that I am used to. Of course, recovery times get longer as we age, and I'm an old dude, so there's that.
Good luck.
Yes I have two months between events. I like the idea of using the duathlon as speedwork. My goal marathon time is 4.15-4.25.1 -
Cross training is actually recommended. It's great to mix up your training with other activities. Cycling is a great one, so is rollerblading. It's about using different muscles in your legs and to save you from boredom of doing the same thing over and over again. Your event coming up will be great to test your progress. It's what we call a B race. Your A race is your marathon. I do multiple triathlons including 70.3's before the Ironman. Also remember to listen to your body. If your body is just flat out tired take a rest day. Your body does get faster and stronger on rest days.0
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What are you basing your marathon goal on? Simple rule of thumb is HM x 2 + @ 10 minutes for a very experienced high volume runner, and +20 or30 for a well trained beginner. Your marathon plan is low mileage, so I'd go for the high end. Having a reasonable goal makes a big difference on race day, because if you go at a pace that is too fast, by mile 13 or so you'll start fading and by 20 you'll be suffering. (Don't ask me how I know;-)
The biking shouldn't be too much of a problem, unless it's a really hilly route that tires you out. Triathletes routinely do a lot more. I'd save the weights for any xt days and cut back when you are tapering just before the race.
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Cross training is actually recommended. It's great to mix up your training with other activities. Cycling is a great one, so is rollerblading. It's about using different muscles in your legs and to save you from boredom of doing the same thing over and over again. Your event coming up will be great to test your progress. It's what we call a B race. Your A race is your marathon. I do multiple triathlons including 70.3's before the Ironman. Also remember to listen to your body. If your body is just flat out tired take a rest day. Your body does get faster and stronger on rest days.
Thank you, maybe I will plan for some rollerblading too.0 -
spiriteagle99 wrote: »What are you basing your marathon goal on? Simple rule of thumb is HM x 2 + @ 10 minutes for a very experienced high volume runner, and +20 or30 for a well trained beginner. Your marathon plan is low mileage, so I'd go for the high end. Having a reasonable goal makes a big difference on race day, because if you go at a pace that is too fast, by mile 13 or so you'll start fading and by 20 you'll be suffering. (Don't ask me how I know;-)
The biking shouldn't be too much of a problem, unless it's a really hilly route that tires you out. Triathletes routinely do a lot more. I'd save the weights for any xt days and cut back when you are tapering just before the race.
I am basing my marathon goal off my best guess actually. I didn't know there was a formula for it. I was hoping thru training I'd get faster and maybe make my goal. This is my first marathon, I have no idea what to expect.
The biking portion of the duathlon is flat, no hills, as is the running portion.
The marathon is also relatively flat.
Thank you0 -
Currently I am at about 23 running miles per week , with a long run of 8-10. Last summer I continued this schedule, with my 7 mile biking to work and a longer weekend bike ride of up to 15 miles, but I wasn't training for a marathon. I know I will be increasing my running mileage as I get farther into training. Can I use the duathlon as a training day, or do I move my long run to another day that week?
That plan is pretty modest, so I don't see any issues. As others are suggesting, just build the Dua into your training.0 -
Most marathon training programs build in cross training days. A Duathlon and some cycling shouldn't derail your training. In fact, many marathon programs call for 5 days of running and I have found my body does much better if I drop a running day and replace it with swimming or cycling. Be sure you have a zero day or two in your weekly schedule to give your body a chance to rest and repair!1
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Unless your plan is personalised to you there is room for movement. If you don't feel it's upsetting your training, keep doing it. As Ann262 above said, most programmes call for 5 days running. I personally run only 3 or 4 with a spin session and a 1k swim a week too (and a strength training session) and i'm very happy with my progress in both distance and pace. Do what works for you. You need to enjoy what you're doing too.1
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Djproulx
I am not counting on breaking any records at the marathon just want to finish and have it not suck. I have been running for about ten years with an average base of 25-30 during the summer, and about 15 in the winter (hate the treadmill). This will be my first marathon and I appreciate any advice from those that have completed a marathon. Last summer with biking thrown in I averaged 50-70 miles a week with both running and biking.
@sstini55 - For someone with this much running background, you have a pretty light marathon training plan. I see no issue with using a bicycle to commute in addition to the running distances your plan calls for.
Multi-sport athletes routinely train for distance running and distance cycling concurrently. If your heart is in duathlons, I don't see a problem with having a 2/14/2 du in the middle of training. You'd think of it as replacing one of your speed work days, because you will be running short distances fast. Just do your long run on a different day that week.
Do something for your core and upper body, since you feel the need. Distance runners typically have some form of core work as part of their training. I hate planks, so I do push-ups; that gives me a bit of tricep work while disguising the plank. But you find what works for you. Be warned, it may seem wimpy compared to weight lifting as a primary goal. For reference, I'm maintaining my body weight to a range of 160-165 lbs. When I was just lifting weights, I worked up to squatting 165 lbs. To maintain my distance running, I squat 75 lbs. This does not make me sore the next day. 50 lbs. would probably be enough.1 -
I see no problem with the bike commuting, it's zero impact and good x-training for the run. If you were talking about riding a century every week it may be a different story.
As to your duathlon.....get some brick workouts in (running right after a bike ride) it's pretty hilarious at first how rubbery your legs can feel, especially with duathlons, at least with a tri you're starting with a swim, and rehearse your transitions, it'll reduce your stress levels on race day.
Have fun!2 -
Djproulx
I am not counting on breaking any records at the marathon just want to finish and have it not suck. I have been running for about ten years with an average base of 25-30 during the summer, and about 15 in the winter (hate the treadmill). This will be my first marathon and I appreciate any advice from those that have completed a marathon. Last summer with biking thrown in I averaged 50-70 miles a week with both running and biking.
@sstini55 - For someone with this much running background, you have a pretty light marathon training plan. I see no issue with using a bicycle to commute in addition to the running distances your plan calls for.
Multi-sport athletes routinely train for distance running and distance cycling concurrently. If your heart is in duathlons, I don't see a problem with having a 2/14/2 du in the middle of training. You'd think of it as replacing one of your speed work days, because you will be running short distances fast. Just do your long run on a different day that week.
Do something for your core and upper body, since you feel the need. Distance runners typically have some form of core work as part of their training. I hate planks, so I do push-ups; that gives me a bit of tricep work while disguising the plank. But you find what works for you. Be warned, it may seem wimpy compared to weight lifting as a primary goal. For reference, I'm maintaining my body weight to a range of 160-165 lbs. When I was just lifting weights, I worked up to squatting 165 lbs. To maintain my distance running, I squat 75 lbs. This does not make me sore the next day. 50 lbs. would probably be enough.
Thanks for the great advice. I was working on advancing to heavier weights but maybe I will stay or drop down for now,0 -
BrianSharpe wrote: »I see no problem with the bike commuting, it's zero impact and good x-training for the run. If you were talking about riding a century every week it may be a different story.
As to your duathlon.....get some brick workouts in (running right after a bike ride) it's pretty hilarious at first how rubbery your legs can feel, especially with duathlons, at least with a tri you're starting with a swim, and rehearse your transitions, it'll reduce your stress levels on race day.
Have fun!
I have a good 7 weeks to train for it, I hope that's enough. Should I do a full run thru before the actual duathlon?0 -
Thank you all for the great advice. I feel more comfortable knowing this is doable and that my plan is good.0
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My personal experience, based on my marathon training last year.
I think it's okay to continue the routine lifestyle physical activity you had prior to beginning training. I walk to and from work in the summer (about an hour a day of walking) and I continued that all throughout my marathon training. I also frequently take long walks with my husband on the weekend (5-10 miles) and I continued that as well. Just pay attention to your energy level and make sure you're eating enough to fuel all your activity. Obviously if you start to feel fatigued or run down, adjust something.
I continued resistance training while I was training, but I didn't focus much on progression. I just tried to stay where I was.
I ran races throughout my training, from 5ks all the way to half marathons. I worked them into my training, usually substituting them for other runs. In fact, some plans specifically call for running races during training -- it's a great way to check your race strategies before the big day.
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Pretty short distance for cycling, unless it's got a lot of climbing. Given that, you shouldn't have any problems. The only exception you might want to make is the last week or so prior to the race while you're tapering. Best to go easy during that time and skip the cycling.
As to race goals, try using runningforfitness.org/calc/racepaces/rp. It's a bit uncanny how accurate it is at predicting, say, your marathon time based on your 5k time.0 -
janejellyroll wrote: »My personal experience, based on my marathon training last year.
I think it's okay to continue the routine lifestyle physical activity you had prior to beginning training. I walk to and from work in the summer (about an hour a day of walking) and I continued that all throughout my marathon training. I also frequently take long walks with my husband on the weekend (5-10 miles) and I continued that as well. Just pay attention to your energy level and make sure you're eating enough to fuel all your activity. Obviously if you start to feel fatigued or run down, adjust something.
I continued resistance training while I was training, but I didn't focus much on progression. I just tried to stay where I was.
I ran races throughout my training, from 5ks all the way to half marathons. I worked them into my training, usually substituting them for other runs. In fact, some plans specifically call for running races during training -- it's a great way to check your race strategies before the big day.
Thank you. And I am not adding anything new as I usually bike and run, but I have read that marathon training should be all I do, nice to hear others continued other activities as well. There's so much info out there hard to know what to believe.0
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