Marathon Training : First three weeks
Last time we spoke, I was full of stitches and nervously eyeing training plans and spring races. Six weeks later – I am happy to say my recovery has gone well, and I am back to running (without pain!).
This is the first time in three years that I haven’t been pregnant, or recovering from a pregnancy, and that means I have big ideas for what I plan to do with my newly reclaimed body. I’ll update my fitness goals for the year, of which there are many, on an appropriately themed New Year’s post, but my big goal this year is to properly train for a spring marathon. I also want to finish it in less than 4 hours.
So far the hardest part hasn’t been the runs themselves, but the tetris required to fit an hour (or more) long run into our already tightly wound schedule. My work schedule basically means that two days of the week are required rest days, and that leaves me with five days of the week that require runs ! or cross-training! or speedwork! I am tentatively following a hybrid of the Hal Higdon novice 2 training program and the Nike + marathon coach program, and am choosing to ignore the part where Hal Higdon says that if you change up too much of the plan you aren’t really following the plan.
My first three weeks of training looked like this:
(I put a zero in places where I was supposed to do something, but didn’t do it. Training fail.)
So, things are going well with the running part of the training. But, I need your help! I am entering uncharted territory with cross-training. I don’t have a bike or access to a pool. This leaves me with weight lifting, but does strength training count for cross training? Oddly enough, Google will not answer this question for me.
Also, I am in the market for nutrition/meal-idea advice for post long-runs. This is the one area where my hatred of bananas truly does me a disservice. What do you eat after a long run?
Tags: marathon training, running
December 19th, 2011 at 8:51 am
I think strength training definitely counts as cross training! You will be fitter and stronger for sure. Throw in some pushups and core work, and you’ll be good to go.
A great post-run snack idea is to mash some sweet potatoes with a little coconut milk and cinnamon. You get carbs, healthy fat, and the cinnamon helps with insulin regulation. Yum! I have them ready in the fridge and just heat them up. I don’t know if you are a vegetarian/vegan or not, but if not, maybe a little deli turkey or hard boiled egg? Good luck with your training!
December 20th, 2011 at 12:41 am
I ran my first marathon (and only so far) last August, and from my experience here there are some tips:
*Be sure of increase your weekly mileage no more than 10%, because you’re you are playing with two plans this is something to be aware.
*For after a long run, I used to have a protein shake inmediately after, it’ll be perfect if you check that the ratio carb/protein is 4 to 1, which is the optimal thing. After that I had my normal breakfast and a made sure to eat lots and lots of protein during the day to replenish my muscles. And to help with the recovery.
*I also use my compression recovery thights after any long run longer than 10miles.
*Have you check the Mcmillan running calculator? It’s prediction for marathon time is spot on! Keep track of this if you really want to hit a goal time.
*I highly recommend the strength trainning as a cross trainning, and be sure to include things that strength your core and gluteus, almost ALL the running injuries start with weak gluteus and weak core.
Good luck and keep writing so we know how you go!
Also check the website of Run Like a Mother the Book, it has LOTS of tips for evertyhing you are asking
December 21st, 2011 at 1:02 pm
Fitting in long runs, especially when you are a slow runner like I am, is difficult. Even training for a half, long runs take up so much of the weekend. That is one of the reasons I have yet to even be able to think about running a full.
I usually do either protein powder in milk or Ezekiel bread with peanut butter with cinnamon on top.