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Discussion Starter · #1 ·
Hi all,<br><br>
As many of you are aware, in September I plan on running the Equinox Marathon.<br><br>
I am considering for the first time in my life, using a training program. Specifically, I'm thinking of using the Pfitzinger/Douglas 18/70 plan. I might have to make some slight tweaks to it (ie, more trail running, more hill repeats, etc.)<br><br>
I'm interested in hearing what people who have used the 18/70 plan think of it. I'd also be interested in hearing what you folks think of the idea of using it for the Equinox.<br><br>
If you'd like to look at the course profile, visit the <a href="http://www.equinoxmarathon.org" target="_blank">Equinox Marathon</a> website. Remember too, a lot of this course is dirt trails, but does have about 5 miles of pavement too.<br><br>
Thanks.
 

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I've used it for this one. Missed about 10 days this month due to... well, you know all about it.<br><br>
Missed a couple of days early on due to a bad cold. But otherwise stuck with it.<br><br>
I'll make no bones about it, even if you have (as I did) a solid base of close to 60 mpw before going into it, it's intense.<br><br>
Can you do it? Kevin, I KNOW you can. Will it be right for the EQ? Well it would be if you ran it out here <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">. I wouldn't add hill repeats to the mix, but if there are hilly routes out your way I'd consider running a couple of your regular runs on them during the week.<br><br>
How well prepared will you be? Well, let me put it this way. I ran 8 miles two weeks ago, 25 or so last week. 56 this week with 17 miles today. I'm smiling and not in any pain other than the normal fatigue (crossing fingers). You'll be prepared.
 

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Discussion Starter · #3 ·
Thanks for the thoughts Grizzly.<br><br>
And you're right...it would make things a <b>heck</b> of a lot easier if I could train on the actual course, or at least in the mountains.<br><br>
I figure I can try the program. The 6 days in a row gives me cause for concern with the old knee injury. Still, I figure I can try the program. If the knee won't hack it, I'll go back to my 4 days on, 1 day off program.
 

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Just checked the profile of the course. Wacko!!!<br><br>
What a cracker of a run!!!<br><br>
I'm unfamiliar with most off the shelf training programs however I would like to offer a few thoughts.<br>
Going by your name I'm guessing you have been over the course before so at least you know what is coming up.<br>
I am also assuming that that by running this course you are not out to run a personal best marathon time.<br>
Now if I am right so far I would strongly suggest that you run a steady diet of LSD (long slow distance) if your normal training pace for your 20 mile is 8 MMP. cut it back to 9.15/30 MP. and try to run 2 long runs per week say a 20 miler and a 17 miler It's strength and endurance that will get you through a run like this.<br>
Like Griz suggested train on hills but don't bother with hill repeats, again its strength and endurance and a steady sustained effort that is going to take you up that vertical rise of 1,800 ft. (I hope it is feet not metres)<br>
Something else I would strongly suggest is some down hill training.<br>
You have to come down from that 1,800 ft. and you will need to get your quads use to the beating they are going to take on race day. Some training now and you won't suffer as much afterwards.<br>
But when training for downhill take it gradually and try to build up in distance and speed. (not as easy as it sounds)<br>
If you train for it properly, it's on the downhill where you will make up the time.<br>
In twenty odd years of coaching I've never advocated LSD however this race is different.<br>
Good luck Equi.
 

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Discussion Starter · #5 ·
Ziggy -<br><br>
Thanks for the coaching advice. And you're right on the descending. Recently I did a 10 mile trail race (the descent off of the mountain in the Equinox is trail too), and I found that I could climb hills very well...better than most around me. But, whn it came to descending I was terrible. I couldn't descend to save my life.<br><br>
Currently on my routine I usually do 2 long runs a week (usually 16 milers) among several other runs, so I think I've got a good base to begin a marathon training program.<br><br>
As for my goals for the Equinox. You're right, a PR is out of the question. My marathon PR is 3:42:41. I've run the Equinox several times before, with a personal best on that course of 4:24:26. I'd like to beat that. Under 4:20 would be nice. Under 4:15 would be nothing short of a miracle in my opinion.<br><br>
There will most likely be a lot of LSD runs during the training, and hopefully much of that will be done on trails. Training on the Equinox course is out of the question, as I live in Massachusetts and the race is in Alaska, but like you said, I've run this course several times so I know what to expect.<br><br>
Again, thanks for your advice! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I've run 3:10 on that course and it was <i>bloody h'ell</i>, I tell you.<br><br>
Pfitzinger with modifcations is a good way to go. The great thing about Pfitzinger's schedules is that you can get through the training and to the starting line well prepared, with a relatively low risk of injury. It incorporates lots of aerobic work, with just the right mix of long and medium runs; and there is enough V02 and tempo training to keep you efficient.<br><br>
Modify by adding in some marathon pace in some of your medium and long runs.<br><br>
Practice with some good hill/mountain running, where you're climbing hard for 30 - 40 min in the middle of the run.<br><br>
Prepare for the last 5 miles by finishing many of your long runs on pavement--even though it's the easiest part of the course the downhill stretch is the hardest, especially from 20-25 miles.
 

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EQ - Great program - Just don't become a slave to it to the point of not listening to your body - Heck if you hit 70-80% of the weeks you will be in good shape. If you are starting to feel worn down - Skip it for the day / week and do what ever you need to to get your body ready to be punished the next week.<br><br>
I tried Daniels Gold Elite and wish I had followed my own above advise - It got me into awesome shape and then about 70% into it I should have taken a down week and recovered and I followed it to the T like a moron and it cost me 4-6 weeks instead of 1 easy week.<br><br>
Just my 2 cents - I would follow a plan again - just that I would give myself the flexibility to play hookey a week if i needed it.<br><br>
Enjoy the training and the Race
 

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I used the 18/70+ plan and it worked very well for me - I knocked 16 minutes or so off my PR. The most helpful part were the marathon-pace runs. I'd never done anything like that before, and they really helped both physically and mentally. Good luck.
 
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