New York City Marathon Roller Coaster Training

i was up in the mountains having a good old time but your marathon here is a more of a traditional roller coaster than [Music] oh baby look who i found stephen bacon with a name like that we got to get him in the block of the bread water the bread and you did the pikes big marathon right so congrats well thanks for saying hi man steven thank you cool all right we'll see you guys uh probably in the basement and we're back okay i have drawn on the poster board i need to be efficient right now it's busy times busy training times we're going to talk about my roller coaster for the new york city marathon but i decided to pivot a little bit because my roller coaster for the new york city marathon is not what you should do at all therefore i decided you know what i'm just going to jot down my basic concept of what i would approach for let's say you're for your first or second marathon okay and again i'm just talking here this is just basic overview for volume and what i mean by volume how many miles or kilometers per week are you running in preparation for a marathon let's do it question of the day two options option number one what has been key elements of your most successful marathon training block okay if you want to talk about volume workouts you know what have you let us know in the comments option number two are you in the midst of a marathon training block right now if so which one are you training for okay around the world their marathons are coming back you know they're starting to happen again you know it's uh it's just awesome that you know chicago boston are right around the corner so anyway let us know in the comments all right here we go let's dive in oh man don't do this um so i did the pikes peak marathon about a month ago it feels about a little less than a month ago i'm more of a mountain runner than a road marathon runner therefore i put precedence for uh for mountain running races that's what i plan to do in 2022 but we shall see how the schedule pans out as we talked about a couple days ago here on the vlog and therefore the pikes peak marathon overtook the new york city marathon training block in 2021 just so you are aware my rule of thumb is for road marathon training your your block should be 12 weeks at the minimum and then preferably around 16 weeks okay which i'll dive into in a second some of the elites do 18 weeks and i've seen even 20 weeks for a full marathon training block for me for new york city oh man nine weeks not good everybody so i have missed and let's just pull it up right now let's count it out for all of you because of pikes peak and hopefully you can see this because of pike's peak i missed one two three four five six seven weeks of the training block and listen i could and i have no regrets you know we had a great time at the pikes big marathon in 2021 but just so you know this is crossed off because traditionally i would have the roller coaster start and i'm gonna make a point real quick here i would have the roller coaster start maybe around 40 or 60 miles given my experience and i have to make this point right now if you can strive to go injury free for six to eight full training blocks in a row back to back to back to back to back six to eight what does that look like 18 to 24 months of no injuries okay niggles are okay an injury is where you have to stop running a niggle is where you know you have a little ache and pain you might have to you know foam roll a little bit but you're able to keep running um so for me the reason um so here's the deal i have now stacked seven in a row it's very so i am actually entering into the even though this one is shortened which we're about to so the only reason i can do i feel confident in doing what i'm about to show you and again don't do this okay but here is my new york city marathon training block i'm using the endurance the mountain running the strength training and listen patience everyone high schoolers college students don't do this it's taken me decades okay literally two decades not to mention five years from the age of i'm going to call it the age of 30 really 30 31 to the age of 36 right now in 2021 of very consistent training but very consistent training with high vertical gain high altitude um now a little bit well really the last two and a half years but especially now more strength training i'm just gonna call it what it is old man strength i don't know what's going on i'm feeling strong i keep saying this and it's it's something to cue into as you're listening um it's it's exciting i i think i've i've shifted a little bit in my just everything that's happening with my leg i don't know okay i'm getting sidetracked with other thoughts bottom line um i dove right so i took time off after the pikes peak marathon i i took a down week where i ran like 20 miles for the week maybe 25 i think it was took four days off no running no cross training boom hit you right here in week i think seven or eight let me just look here week eight all right at 140 miles for the week this was last week if you're following along on strava and then it was about 19 000 feet of vertical gain we're gonna hold that for four weeks and then we're gonna drop down to 120 187 this okay my draw forgive my drawing it's not completely accurate and then all the way down this is a good tip of the day um i like to do 20 for a road marathon it's a little different but i'm going to say 25 to 30 miles in the six days leading up to so the new york city marathon happens on a sunday so monday to saturday i like to do 25 to 30 miles in those 6 days just so you know so that's what that 30 represents down there before the actual race obviously for the week i'll end up at 56 mile well a little more than 56 miles because of the actual race so it's crazy um this topic came up i believe on strava i forget your name basically somebody was like seth what is your new york city marathon roller coaster look like here you go i'm being very transparent with you again don't do this i'm not i'm a mad scientist taking calculated risks and you don't do this okay so traditionally i would do the roller coaster up over here but we don't have over here that is gone i missed it i was up in the mountains having a good old time but your marathon here is a more of a traditional roller coaster that i would like that i will pursue once the olympic tri once usa track and field announces the otq window and times okay so in the next i can tell you right now in the next two to three years i will do a full marathon road marathon training block where i do is i do 16 weeks so here it is all right let's just dive in here so we've got starting and again this is more for the beginner marathon runner i always say 70 miles per week is a great goal to shoot for on average you can do the math it's about 10 miles a day obviously you don't that's not how you train 10 miles a day but you would do you know your long run you do your tempo run you do your eventually threshold runs but i would recommend week one start out at 20 miles and frankly maybe even a little bit lower maybe 15 miles for the first week of training and then 30 and then 40 50 60 70 and then so in week six i would hit 70 miles okay but again keeping in mind i don't know your your your running history i don't know your volume i don't know your leg type like your adaptation process i don't know your injury history and i don't know how much racing you've done let's say at the half marathon this is just general terms okay so week 6 70 miles hold that for a month down week in week 10 that's what that 10 represents 40 so go from 70 down to 40 just to hit the reset button make sure you're not over training make sure you're arriving at the starting line fit fresh and healthy okay so 40 miles and week 10 back up to 70 for two weeks and then start the taper down i do a 30 i do a three week taper but for an early marathon runner who's just getting started um you might want to look okay i would i personally if i was coaching i would actually do a month out so from 70 to 60 to 50 to 40 and again forgive my drawing to 40 to 20 the week of the race okay so again my if you're if your race is on sunday which a lot of the big marathons are uh monday to saturday i would run 20 miles divided you know divided over six days okay i'm gonna stop oh it's so hard to stop rewind re-watch this i could break this down all right this is general terms and oh man it's so good so you asked forward on strava here you go don't do this but this is what i'm doing and um i'm excited i'm excited i'm excited to again test the waters so you don't have to test the waters what does it feel like to go from not much volume to 140 i will communicate with you over the next eight weeks leading up to new york city what it feels like and i just realized the comment of the day hold on oh this is beautiful okay so this connects so well to the conversation we're having today chad thanks for being a member here we go my last marathon training block in the spring i learned i needed a little more easy miles in high mileage weeks i would agree with that and making sure my longest run of the week was not more than 25 percent of the week's miles i i basically i agree with that 100 i had three hard days in that training block every week plus long runs that sometimes went over 30 percent of my week's miles and got shin splints for the first time ever yeah so that 30 um probably too much and it looks like you uh you figured that out in this training block i'm actually running more miles but 80 are easy and keeping my longest run at 25 of the week chad thank you for the insights and everybody go down to the comments okay we're gonna wrap it up there we'll toss it to one of the old new york city marathon vlogs um maybe where i break down the race i don't think i've tossed to where i break down the 2019 new york city marathon right there right there right there all right see beauty work hard and love each other see you too tomorrow

Channel: Seth James DeMoor

Views: 16,449

Rating: 4.9567566 out of 5

Keywords: new york city marathon, seth demoor marathon

Id: gCPCLLhLUUY

Length: 11min 29sec (689 seconds)

Published: Thu Sep 16 2021