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Missing sessions
by Marco
(Leiden (NL))
What to do if you missed sessions :
"Hello Marius,
due to several reasons (bad & cold wheater and work), I didn't train for 1 week/10 days.
What shall I do now?
Shall I continue as I trained in that period (so go on with the schedule) or shall I start from the sessions I missed and then continue?
ThankX
Marco
Answer: It depends, if you have planned the 100 day plan exactly 100 days away from the marathon, the correct thing is to just skip that week and continue like normal. If you have some extra days in there you can just start where you stopped.
All the best,
regards,
Marius
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Missed Training!
by Knut, answer by Marius
(Bergen Norway)
What do I do with missed marathon trainings ? I have read through the 100 day program a few times now, and this is just a brilliant program for me. Thanks! My goal is the sub:3 hour program.
I will start up with the running program from Monday, 10th of August.
The first 100 days I will test run the program, the main goal is London Marathon 26th of April 2010. Regarding " Missed Training" I have for the moment only one question. Like most common people, sometimes there will come weekends there you will be invited to a party or similar social activity,and alchol is included.
Normally, for me, it will go 1-2 days after the party, before I feel alright to run hard again after having enjoyd alcohol. What will be the right thing to do in the 100 day marathon program?
Kind regards
Knut
Answer :
Thanks for a good question. This is a common challenge for many, but there is a quite easy soultion to it :
If you look at the training weeks, find the hardest session in the week. Then push this as far away from the social happening as possible. This is the # 1 most important thing, as you want to be "fresh" for the hardest sessions. But other than that, no need to worry at all. Just continue to workouts (after maybe one day easy) and if you miss a workout here and there this is normal . The most important thing is to just have the "core sessions" in there (especially week 7 to 13)
And the other most important thing is to enjoy your training without feeling guilty for a workout missed here and there. Remember, it is the "big picture" that is important !
Good luck !
Kind regards,
Marius
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Missing training one week before the marathon
by Paal Strømstad, Answer by Marius
(Oslo, Norway)
What do you do if you are missing training one week before the marathon ?
"Marius,
Week 14 of the training program, I will spend mountain trekking. Typically slow walking 8 hours a day with heavy backpack. Not exactly an ideal run up to the marathon. What can I do to compensate? Should I do some Smart Strides or light interval runs in the evenings?
Looking forward to your advise."
Answer: Hi Paal, and thank you for your question. You are on the right path with the Smart Strides - these can be used to keep your legs fresh during this week. What I recommend is the following :
Every other day of this week (not every day) jog 20-30 minutes after the long walk followed by 2-3 x 4 minute intervals at Effort 3 and then the Smart Strides.
If you do not have time for this (or energy !) then a small jog of 3-5 minutes followed by 5-6 x Smart Strides is more than enough to keep you going.
Now. When you arrive back again, then be really conservative on your interval training/runs in general - hold back and do not try to "gain back" training lost ! You will likely feel "light" on these runs but if you push too much, then this can affect the marathon performance. This period is even more important to be disciplined than the week you are away !
Point is : you can use the week with long walking to supercompensate your performance - and this can in fact be positive. BUT, you have to be disciplined once you arrive back down again. Meaning, follow the schedule but place yourself maybe 3-5 heart rate beats lower (if you use heart rate) or really hold back if you run without heart rate. In addition to this, use warm baths in between runs to loosen up your legs.
Good luck and kind regards,
Marius
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