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RW: emergency marathon plan
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RW, just got back from holiday. On my own with two kids, and didn't think it fair to palm them off onto strangers so didn't manage to train. Anyway, to the point. I have 10 weeks to train for Dublin Marathon. I was following the RW training plan published for FLM 2002, but obvioulsy missed two weeks now. I'm guessing the core is to get the long runs and speed sessions right, but want to build up without causing injury...any ideas where I can get help?
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hope you had a good holiday! While I can't offer expert advice, I would suggest you concentrate on building the miles (long runs)and forget about speed sessions. I think this would be the best way to avoid injury at this stage. Also, make sure you have recovery days as I know you teach fitness too, which must make it difficult to fit it all in. Good luck!
Missing two weeks may well be a benefit in the long run ie relaxation/rest , however in my experience holidaying with two children is in no way relaxing.
my advice would be to ease back into the RW schedule if that was working for you, but do so gradually - and most important of all, which I'm sure you know, don't try to make up for lost time.
the one thing you want to avoid right now is getting injured - so easy does it, especially with speed sessions and long mileage (the rule of thumb is between 5-10% increase in distances per week and no more!) and equally try to factor in a week or two where you "plateau" or even cutback, in addition to your final taper.
I'd also agree with the others about the importance of "time on your feet", because it's those long runs that will give you the most confidence going into the big day, and they're the one ingredient that is really indispensable (especially if you've got any anxieties about "hitting the wall"), as they train you to cope with the messy business of burning fat for fuel once you've run low on stored glycogen.
don't panic - there's still plenty of time, and best of luck. s.