@DopeyBadger - you know we are all cheering for you to get that BQ! I am a huge believer in cross training, especially since I came to distance running primarily through triathlon, so hopefully the cycling will pay off! I can relate to having old injuries from long ago creeping up and then magically going away only to be replaced by some other old issue. I think I have learned so much about how to deal with things and daily maintenance (rolling, stretching, icing etc) that it helps keep the demons at bay.
Thanks, I appreciate it. The cross training has worked to keep me healthy, but it sure does take a lot of extra effort/time to equal the same running fitness level. Just using my Garmin VO2max value as a rough estimate of running fitness (without going into extensive detail about how it works and the pitfalls; and these values are personally for me).
Running Garmin VO2max of 56 minimally needed (3:10 marathon fitness): 7 hours of running OR 4.5 hrs run + 7.5 hrs cycle + 5 hrs strength (12 hrs aerobic)
Running Garmin VO2max of 59 minimally needed (3:01 marathon fitness): 9 hours of running OR 5.5 hrs run + 9 hrs cycle + 3 hrs strength (14.5 hrs aerobic)
So dropping running by 2.5 hrs (35%) took a replacement of 7.5 hrs of structured indoor cycling (or 3x as much time spent running). In the case of the higher VO2max value, a drop of 3.5 hrs (38%) took a replacement of 9 hrs of structured indoor cycling (or 2.5x as much time spent running). So the data for me reinforces that I can't simply swap out a 60 min run with a 60 min bike of equal difficulty. A 60 min run is more equally replaced by a 150-180 min indoor structured ride.
One thing I don't think the Garmin VO2max is capturing well is how my body is composed now against when I was only primarily running. I weigh about 170 pounds right now which is 13 pounds heavier than when I was at my peak running fitness (based on PRs and Garmin VO2max). Since my Garmin VO2max is roughly the same now, but yet 13 pounds heavier, means my Absolute VO2max is far higher today than it was then. Same running speed, but my body is arguably more fit. The cycling and strength has definitely added muscle mass to areas of my body that were no where near developed with just running. Additionally, I feel my fatigue resistance has risen considerably with the cycling/strength. It feels like I can't maintain pace, but then I still am. So it's definitely paid off, but the time commitment is probably something I can't repeat again for some time.
I'm very interested to see what happens when I finally get to taper and shed all of this cumulative fatigue. If I'm healthy, there's a very small portion of data that says something truly special could happen on marathon day.
Because I am lazy and can't seem to find the calculation, what time with races be in HS on Sunday?
The leaders of the race will enter DHS around 7:00am (assuming around a 2:20 marathon finish). The balloon ladies are projected to be exiting DHS around noon. The actual portion of the course in DHS is fairly minimal.