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TimRuns
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Joined: 11 May 2003
Posts: 10062
Location: Coquitlam, British Columbia
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 Posted: 09/13/04 - 17:40 Post subject: Questions about Peaking...
Alright...the hardest phase of my training's over (phew!) and peaking phase will begin next week (and will last for 4 weeks)..My first fall races will begin in early October and I hope to peak specifically for a half marathon in the middle of next month...I have an 8k 2 weeks before that race...Will the shorter race be sufficient to allow sharpening for the half or should I also do sprint workouts as well (200s, 400s) - I guess the shorter sprints will definitely help me with the shorter distances.
Also how long can one hold a peak for if it is done right? I have a few more races in late October-November including another half on 21st November and I'll like to be in good racing shape for that one as well.
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coachmarkos
my boys could swim
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Joined: 14 May 2002
Posts: 11387
Location: 1st in AFC West
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Posted: 09/14/04 - 09:23 Post subject: Re: Questions about Peaking...
| TimRuns wrote: | Alright...the hardest phase of my training's over (phew!) and peaking phase will begin next week (and will last for 4 weeks)..My first fall races will begin in early October and I hope to peak specifically for a half marathon in the middle of next month...I have an 8k 2 weeks before that race...Will the shorter race be sufficient to allow sharpening for the half or should I also do sprint workouts as well (200s, 400s) - I guess the shorter sprints will definitely help me with the shorter distances.
Also how long can one hold a peak for if it is done right? I have a few more races in late October-November including another half on 21st November and I'll like to be in good racing shape for that one as well. |
Tim, good questions.
I think the 8K should definately help you keep you sharp, but depending on your workout schedule and such, you might wanna do a little pace work...not speedwork so much...but going out and running race pace once a week wouldn't hurt.
How long can you maintain a peak? Good question. Well, the better shape you are in, the longer you can hold it. The more miles you have in the bank, the longer it will probably last. Holding a peak from mid-Oct to late Nov...??? Can it be done? sure. Can you do it? 
What you will have to do is keep working hard, but not too hard.
Hopefully someone else will give you some more insight.
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marathonrnr262
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Joined: 14 May 2002
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Posted: 09/14/04 - 13:02 Post subject:
I think the pacing q was answered well by coach, so I'll skip that one. As for keeping peak for that long, again I agree with coach, but will add one thing. Train SMART, not hard.
Keep your runs in the moderate range and the intensity high. The base phase is over and now it is maintanence. maintain with moderate distance runs a with a few shorter race pace runs.
Taper by decreasing by 1/3 distance per week for a 3 week taper, and 2/5ths the first and 2/5ths the second for a 2 week taper. maintain intensity.
Good luck.
Sheldon
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