So...I signed up for a marathon. (I feel crazy)

[ControlD]

I agree - that Galloway plan is mostly for walkers who aren't looking to do much more than finish, and aren't serious runners.

Again, weekly mileage matters far more than a few long runs during a training cycle. For my last two fulls, I did nothing more than 14 miles, but also averaged between 40-50 per week, and finished under 3:30 both times. If your body learns to run tired, you'll be able to cover the 26.2 come race day.

You have my curiosity up a little bit with this training method.

Do you have a set schedule that you try to keep (10, 10,10, 15, etc.) or do you just go for a weekly total?

 

[RagingBITCH]

You have my curiosity up a little bit with this training method.

Do you have a set schedule that you try to keep (10, 10,10, 15, etc.) or do you just go for a weekly total?

Not sure of the exact one he used, but similar to the Hanson plan:

http://www.hansons-running.com/training-plans/advanced-training-plan/

MPW is pretty crucial. That being said - the only part I disagree on is those long runs. Physically, sure, you may be ready, but for a lot of people it's really all mental.

 

[Mursilis]

Not sure of the exact one he used, but similar to the Hanson plan:

http://www.hansons-running.com/training-plans/advanced-training-plan/

MPW is pretty crucial. That being said - the only part I disagree on is those long runs. Physically, sure, you may be ready, but for a lot of people it's really all mental.

Yup, you nailed it. I've used Hansons' Marathon Method in the past, and was planning on using it for my target fall marathon last year. Unfortunately, about 8 weeks out from the race, I got a pretty severe hamstring pull which wrecked any chance of chasing another PR in Nov. I missed something like 3 weeks of training, and kept my mileage VERY low with no real long runs into the middle of Nov., when I ran the full. I knew a PR was out the window, so I just took it as a training run, and surprised myself by getting under 3:30, less than 10 minutes off my PR of 3:19. I attribute this result to the fact that I'd maintained a pretty solid 40mpw average for most of 2014. Likewise, I ran a spring marathon as a spur-of-the-moment thing in March of this year, and again got under 3:30 based on an average of 40-50 mpw throughout the winter. Maintaining that kind of base has really allowed me to keep building fitness even when I'm not in a specific marathon cycle.

 

[ControlD]

Yup, you nailed it. I've used Hansons' Marathon Method in the past, and was planning on using it for my target fall marathon last year. Unfortunately, about 8 weeks out from the race, I got a pretty severe hamstring pull which wrecked any chance of chasing another PR in Nov. I missed something like 3 weeks of training, and kept my mileage VERY low with no real long runs into the middle of Nov., when I ran the full. I knew a PR was out the window, so I just took it as a training run, and surprised myself by getting under 3:30, less than 10 minutes off my PR of 3:19. I attribute this result to the fact that I'd maintained a pretty solid 40mpw average for most of 2014. Likewise, I ran a spring marathon as a spur-of-the-moment thing in March of this year, and again got under 3:30 based on an average of 40-50 mpw throughout the winter. Maintaining that kind of base has really allowed me to keep building fitness even when I'm not in a specific marathon cycle.

Interesting. That actually answered my next question: Do you stay at a high weekly mileage even after the marathon is over? It always seemed silly to me to drop way back down after getting to such a high level.

This thread makes me want to try a marathon as well. I seem to be predisposed to IT Band issues (which goes back to a fairly severe car vs. bicycle accident years ago I believe) so I'm not sure I can make that kind of distance. Still, this thread has some good advice from people that have done it.

Anyhow, not trying to hijack the thread, so apologies there!

 

[Scarpozzi]

I went from not running at all....(not really exercising since the birth of my daughter 3 years ago), to running last week.
I feel old and tired. I'm working on losing weight to help with the running, so I'm tracking my diet on myfitnesspal and tracking my runs on strava.
Tues = 3.0 mi @ 41:22 = 13:47/mi avg pace
Wed = 1.1 mi @ 11:19 = 10:04/mi avg pace
Thurs = 3.0 mi @ 37:29 = 12:30/mi avg pace
Sun = 3.0 mi @ 30:35 = 10:11/mi avg pace
Tues = 3.0 mi @ 30:48 = 10:15/mi avg pace

I'm going to do weekly weigh-ins on Sunday mornings to track fat loss. I started at 229lbs and 24% body fat,51% water, 165lbs muscle, 8lbs bone mass, 3700 calories to maintain that weight.

I put myself on a 2000 calorie diet to cut weight. I figure the more I can lose, the easier the runs will be on my joints. Luckily, most of my knee pain was more from cranking on a bike years ago than running. My running pace is slow right now because I'm going slow...even downhill. I'm trying to protect myself for the long haul.

 

[RagingBITCH]

Interesting. That actually answered my next question: Do you stay at a high weekly mileage even after the marathon is over? It always seemed silly to me to drop way back down after getting to such a high level.

This thread makes me want to try a marathon as well. I seem to be predisposed to IT Band issues (which goes back to a fairly severe car vs. bicycle accident years ago I believe) so I'm not sure I can make that kind of distance. Still, this thread has some good advice from people that have done it.

Anyhow, not trying to hijack the thread, so apologies there!

Depends on your goal. Did Lebron continue to put in 4 hours a day of workouts and shooting basketballs after the Finals were over? Depends on what he wanted to accomplish.

General rule of thumb for recovery after a race is 1 day for every 1 mile raced. So for a 5K, you'd need 3 days of easy/off days to recover. For a marathon, 26 days. Generally speaking the week after a marathon, you'd cross train, walk, or be off completely with no runs to give your body a break. The 2nd week, maybe a few easy runs along with cross training. Ramping back up very slowly after that. Really depends on what your body feels like. Giving yourself one week off or cross training is always wise, then you could reverse taper. (IE, follow your taper but in reverse for the weeks leading up to the marathon)

If you have another marathon planned a few months after that, sure, you'd ramp back up and stay at a high MPW. Otherwise if that was your one goal race with no other marathons in sight, why continue to train at a high level? You could, but everyone needs a break.

You could drop down to half marathon shape vs full...even with no full marathons in sight, my ideal goal was to stay in half shape year round, or be able to ramp up to race a half after a month or two. Right now I have no distance (half or full) races signed up for this year, but I'll still keep my long runs to 6-9 miles and be able to crank it up the volume/training if I decided to sign up for one in a few months.

For your ITB issues - go see a physical therapist. Most runners nowadays know the benefits of getting a work-up done to address weaknesses. ITB normally stems from other weaknesses in your lower body, like weak hips or glutes. Foam rolling also helps tremendously with breaking up scar tissue. (NOTE, foam rolling itself has not been show to reduce injuries - rather, it increases blood flow and ROM through myofascial release. The increased ROM helps keep muscles loose)

Certainly happy to give other advice if needed. (RRCA Running Coach and marathoner, albeit, casual runner w/ a 8-month old baby boy at the house)

 

[RagingBITCH]

I went from not running at all....(not really exercising since the birth of my daughter 3 years ago), to running last week.
I feel old and tired. I'm working on losing weight to help with the running, so I'm tracking my diet on myfitnesspal and tracking my runs on strava.
Tues = 3.0 mi @ 41:22 = 13:47/mi avg pace
Wed = 1.1 mi @ 11:19 = 10:04/mi avg pace
Thurs = 3.0 mi @ 37:29 = 12:30/mi avg pace
Sun = 3.0 mi @ 30:35 = 10:11/mi avg pace
Tues = 3.0 mi @ 30:48 = 10:15/mi avg pace

I'm going to do weekly weigh-ins on Sunday mornings to track fat loss. I started at 229lbs and 24% body fat,51% water, 165lbs muscle, 8lbs bone mass, 3700 calories to maintain that weight.

I put myself on a 2000 calorie diet to cut weight. I figure the more I can lose, the easier the runs will be on my joints. Luckily, most of my knee pain was more from cranking on a bike years ago than running. My running pace is slow right now because I'm going slow...even downhill. I'm trying to protect myself for the long haul.

Nothing wrong with a "slow" pace. What's slow to some is fast to others. I have friends running 15 minute 5K's - I can't keep that pace for a mile. My 5K's are fast to my other friends. It's all relative...don't sweat what you think is fast. It's the effort that counts.

Right now in the beginning it's all about building up a solid base...getting your body used to the stresses of running, the motion, etc. Keep at it!

 

[Scarpozzi]

I just signed up for an 8k race Saturday night... I'm not going to "RACE"...I'm going to jog.... I was set to do a 4 miler this weekend....so it looks like it's going to be a 5mi run instead.

I've got a few friends running it too, so maybe they'll help me along.

 

[RagingBITCH]

I just signed up for an 8k race Saturday night... I'm not going to "RACE"...I'm going to jog.... I was set to do a 4 miler this weekend....so it looks like it's going to be a 5mi run instead.

I've got a few friends running it too, so maybe they'll help me along.

Awesome One thing about the "race" atmosphere is that all the adrenaline and other folks - it helps your pace. Just be careful of going out way too fast though...very easy to do.

Also - things like hills, humidity, and temp also impact your pace. "Ideal" race pace is 50F degrees. 10 degree increments either way (40F, 60F) and one should alter their race pace by 5% for each 10 degrees to take that into account.

Lots of science and data to back it all up, but bottom line - go have fun Saturday night, let us know how you do

 

[CraKaJaX]

Not to take this too far off topic, but I have super high arches as well. Believe it or not, but the thing that helped me the most was getting away from any type of arch support and going to lower drop, more flexible shoes (Kinvara, GoRun, etc.). I think you need to let your arch flex. All of those superfeet types of insoles try to prevent you arch from flexing, but it is still going to try and when it hits those hard supports it gets painful.

Anyhow, back on topic!

Yes, anti-chafe products can help on those long runs. I guess I am lucky and have no real problem areas, but putting some body glide over the nipples can save you a really bad shower experience if it happens to rain while you are out there putting the miles in. I have too much hair on my chest to wear band aids, but body glide really, really helps.

I have a pair of Saucony's that I have the orthotics in now. I don't wear them that much anymore - probably once a week if that. I find that doing stretches in the morning and at night have helped considerably that I don't need the orthotics as much. I take 5-10 mins to just stretch out my achilles, hamstrings, calves, etc. I also soak my feet in one of those foot spa's on nights that I have time to do that. I may have to look into the shoes you've mentioned here as daily sneaks to wear.

 

[Scarpozzi]

I have a pair of Saucony's that I have the orthotics in now. I don't wear them that much anymore - probably once a week if that. I find that doing stretches in the morning and at night have helped considerably that I don't need the orthotics as much. I take 5-10 mins to just stretch out my achilles, hamstrings, calves, etc. I also soak my feet in one of those foot spa's on nights that I have time to do that. I may have to look into the shoes you've mentioned here as daily sneaks to wear.

I've been running in NB Minimus. I've not looked up the model, but they have Vibram outsoles. They are very lightweight and comfortable. I'm not having a lot of issues with them yet, though I've only done a little over 13 miles in them. I'm waiting to analyze the outsoles after they start wearing more to make sure they're working for me. I bought these a few years ago for everyday wear online, not realizing they were pretty much running shoes only, so I shelved a few pairs.

 

[Scarpozzi]

Awesome One thing about the "race" atmosphere is that all the adrenaline and other folks - it helps your pace. Just be careful of going out way too fast though...very easy to do.

Also - things like hills, humidity, and temp also impact your pace. "Ideal" race pace is 50F degrees. 10 degree increments either way (40F, 60F) and one should alter their race pace by 5% for each 10 degrees to take that into account.

Lots of science and data to back it all up, but bottom line - go have fun Saturday night, let us know how you do

I've got a rhomboid strain that popped up between Tuesday and Wednesday. The 8k was painful to run (upper back pain). My legs felt great, but my pace management could have been better. I ran the 8k in 55:34. I'm happy with the results and plan on doing bike work all week to lay off my back and switch things up.