Training For a Marathon

[KlokWyze]

Ran a half-marathon at the end of 2011 and I was feeling lazy, bored, etc. lately w/ my pathetic workout routines so I decided to train for a marathon. Not for a particular one, just thought I'd challenge my self. I want to lose weight, but also do resistance training as well. I'm 5'7" @ 200 lbs. Somewhat stocky, but w/ plenty of a spare tire around my mid-section. I work out about 3 - 4 times a week. Usually a 5K - 8K 1 day, 50x145 lb squats + 50x120 bell bench for time another, run 1 mile + 3 x 3 sets of something else another, etc., etc. Nothing really amazing, but it's something.....

My goals are to drop to ~170 lbs and run a marathon towards the 4 hour mark within the next few months. I realize that's not as fast as a Kenyan, but I'm just trying to be reasonable here. I ran 9 miles, pretty......... slowly (about 1:35), last Friday and was thinking of doing my second half-marathon the end of this week in preparation.

So my questions are.... how long you guys think I should wait between my longer runs? 1 or 2 weeks?

I think my BMR is somewhere around ~1850 (please correct if wrong) so I guess I should be eating 2000 calories on rest days, a little (~400 cals) above that (~1000) on days I work out and well above that on days before (or after) the longer runs. Is this correct? I know how (measure/track) and what (protein, fat complex carbs, fruits/veggies) to eat, but I'm not entirely sure of the calories range I should be eating in and when. Honestly, the hardest part will be drinking less. :biggrin:

Anyone have any useful tips for training?

 

[Mursilis]

Ran a half-marathon at the end of 2011 and I was feeling lazy, bored, etc. lately w/ my pathetic workout routines so I decided to train for a marathon. Not for a particular one, just thought I'd challenge my self. I want to lose weight, but also do resistance training as well.

A marathon is a great goal, especially trying to get it done in 4 hours or so. A marathon, if you really plan on getting a decent time and not just finish it, is no small task, and it's probably going to take you more than a few months to get ready. When I ran my first, I used a Hal Higdon plan from www.halhigdon.com. You might consider one of the novice plans. The first thing you're going to want to do is get your base mileage up. Even when I'm not training for any particular race, I try to do at least 25 miles per week, and more if I can. There are lots of more experienced runners on this board who will hopefully chime in.

It might also help to register for one of the fall marathons, just to get yourself motivated. If you're in the DC area like your profile states, there's the Marine Corps Marathon (Oct.) and the Richmond Marathon (Nov.) in the fall. I'm not sure what other marathons are close by, or how far you're willing to travel, but there are a lot of options. Good luck!

 

[RagingBITCH]

What Murs said - find a proper training plan to guide you, vs just randomly increasing runs. I'd also recommend registering for a fall marathon - some of those sell out quick!

 

[Nebor]

It seems hard to believe that you're 5'7" at 200lbs with your level of physical activity. Are you massively overeating?

 

[Megatomic]

Or register for a trail marathon. They don't sell out, often anyways.

 

[Megatomic]

Nebor, I'm 5'10" and weigh 185ish. His frame may just be large, mine is.

 

[darkxshade]

I trained for and did a marathon once a couple years ago and it was a great experience. I can barely do 5 miles right now and can't even fathom how I was once able to do 26 while simultaneously maintaining a lifting regimen. Hoping to ramp up the miles once again when it gets warmer. Good luck to you.

 

[jaedaliu]

Like others have already said, good motivation is to sign up and pay for a marathon. It also gives you a date to target so you know how to schedule your runs.

It may be fun to join a running club. I don't particularly enjoy running by myself, and tend to decide to want to walk as I'm going up a tough hill. If the club is big / well organized enough, you may be able to run with others that are targetting your marathon time.

 

[Capt Caveman]

Currently, I'm training for the Boston Marathon. I'm kind of following a runnersworld.com training plan using their smartcoach tool. Too many things going on in life to be able to follow a training plan exactly.

My big thing is to get the weekly mileage 40-50+ that includes one long run though due to the weather, I've had to skip a long run and instead lengthen my other runs that week.

 

[Mursilis]

Currently, I'm training for the Boston Marathon. I'm kind of following a runnersworld.com training plan using their smartcoach tool. Too many things going on in life to be able to follow a training plan exactly.

My big thing is to get the weekly mileage 40-50+ that includes one long run though due to the weather, I've had to skip a long run and instead lengthen my other runs that week.

You qualified for Boston? Wow, congratulations!

 

[KlokWyze]

A marathon is a great goal, especially trying to get it done in 4 hours or so. A marathon, if you really plan on getting a decent time and not just finish it, is no small task, and it's probably going to take you more than a few months to get ready. When I ran my first, I used a Hal Higdon plan from www.halhigdon.com. You might consider one of the novice plans. The first thing you're going to want to do is get your base mileage up. Even when I'm not training for any particular race, I try to do at least 25 miles per week, and more if I can. There are lots of more experienced runners on this board who will hopefully chime in.

It might also help to register for one of the fall marathons, just to get yourself motivated. If you're in the DC area like your profile states, there's the Marine Corps Marathon (Oct.) and the Richmond Marathon (Nov.) in the fall. I'm not sure what other marathons are close by, or how far you're willing to travel, but there are a lot of options. Good luck!

I checked that out a couple Halhigdon training programs... interesting that it only goes to 20 miles before hand. The main thing I note is the alternating of longer runs to a bi-weekly schedule.

What I find really odd is that you are really putting in a ton of miles each week, but not doing the longer runs as much. 10k, 10k, 15k, etc. I'll need to sit down and just do more research, but I feel pretty good about doing a half-marathon this week and will likely shoot for it.

I ran the McDonald's (lol) half-marathon in Richmond in 2011. That was fun! I have friends down there as well. Running through VCU was pretty cool. My GF drank a beer on the last mile....lmao.

It seems hard to believe that you're 5'7" at 200lbs with your level of physical activity. Are you massively overeating?

Massively overheating? Probably not, but it's probably not going to happen when it's 35 and windy. Running outside when it's 90% humidity and 90+ kicks my ass though. I AM pretty stocky though....

Like others have already said, good motivation is to sign up and pay for a marathon. It also gives you a date to target so you know how to schedule your runs.

It may be fun to join a running club. I don't particularly enjoy running by myself, and tend to decide to want to walk as I'm going up a tough hill. If the club is big / well organized enough, you may be able to run with others that are targetting your marathon time.

I enjoy running. Well... the 1st half of long runs. lol.... I genuinely enjoy 5Ks - 10Ks. Honestly the 9 miler last Friday was challenging for the last 3 miles. Huge blister on my foot, legs chaffing and just tired.

I will possibly sign up for one, bit I can knock it out my self. I figured why the hell not.

Anyone have any comments on my caloric values? Do those numbers seem right to you? Should I load up on carbs the night before long runs?

 

[RagingBITCH]

I checked that out a couple Halhigdon training programs... interesting that it only goes to 20 miles before hand. The main thing I note is the alternating of longer runs to a bi-weekly schedule.

What I find really odd is that you are really putting in a ton of miles each week, but not doing the longer runs as much. 10k, 10k, 15k, etc. I'll need to sit down and just do more research, but I feel pretty good about doing a half-marathon this week and will likely shoot for it.

Anyone have any comments on my caloric values? Do those numbers seem right to you? Should I load up on carbs the night before long runs?

The purpose of the long run is to run at a pace about 1-1:30 minute slower than your goal race pace. Purpose being to teach your body to utilize fat as it's main source of energy vs glycogen. 20 is about standard. With that being said - some people run 22, 24, or even the full 26 as preparation for a marathon. With this being your first, just follow the plan 🙂

For the longer runs - you only do those once a week. You slowly build up to the 20 in question.

There's an "art" to carb loading. You can experiment and see what works for you. I'd say it's more of a day long process and not just the night before - otherwise, you're stuffing yourself and will feel lethargic during the run. It's about experimentation and finding out what works for you. I normally start a light carb load the Thursday night before a Sat long run/race.

 

[Mursilis]

I checked that out a couple Halhigdon training programs... interesting that it only goes to 20 miles before hand. The main thing I note is the alternating of longer runs to a bi-weekly schedule.

What I find really odd is that you are really putting in a ton of miles each week, but not doing the longer runs as much. 10k, 10k, 15k, etc. I'll need to sit down and just do more research, but I feel pretty good about doing a half-marathon this week and will likely shoot for it.

The shorter runs are for building speed, recovery, etc. You want to vary your workouts, and not do the same run at the same speed every time.

How'd you do in your prior half-marathon?

Anyone have any comments on my caloric values? Do those numbers seem right to you? Should I load up on carbs the night before long runs?

You'll need to take some carbs before a long run, but how much you need is probably going to vary depending on your speed, metabolism, etc. You'll find out what works for you over time.

 

[KlokWyze]

The shorter runs are for building speed, recovery, etc. You want to vary your workouts, and not do the same run at the same speed every time.

How'd you do in your prior half-marathon?

Yeah that makes sense. I'll be sure to switch it up this week. Let's see... think I ran it in like 2:20?? I'm absolutely sure the one I ran on Saturday was faster.

You'll need to take some carbs before a long run, but how much you need is probably going to vary depending on your speed, metabolism, etc. You'll find out what works for you over time.

I actually fucked up and ate a bunch of Kung Pao Tofu that didn't sit too well all day. 😀 I attempted to carb load by eating all the rice then a bunch of cheezits the night before.... What should I eat? Something like pasta or potatos?

I ran the half marathon on Saturday. I need to control my pace better, but overall it was pretty easy. Way easier than it was about 16 months ago.

I'll study the Hal Higdon programs, methodology, etc. a little more and get a more solid plan. Starting a new job tomorrow and I need to focus on that! Here is my recent workout log:

Date/Exercise/Speed/Descrip/Distance
2/19/2013 Run 6.20 Centrville STD01 3.50
2/20/2013 Rest
2/21/2013 Rest
2/22/2013 Rest
2/23/2013 Run 6.20 Centreville STD01 3.50
2/24/2013 Cardio/Weights Elyptical
2/25/2013 Run/HeavyWeights 6.00 Horseshoe 1.60
2/26/2013 Rest
2/27/2013 Run/Weights 6.00 2.00
2/28/2013 Rest
3/1/2013 Run 5.60 Burke Lake x2 9.40
3/2/2013 Rest
3/3/2013 Run/Weights 6.00 Horseshoe 1.60
3/4/2013 Rest
3/5/2013 Weights
3/6/2013 Rest
3/7/2013 Run 6.00 Centreville 4.00
3/8/2013 Rest
3/9/2013 Run 6.00 Half-Marathon 13.00
3/10/2013 Rest

 

[Bateluer]

There's an "art" to carb loading. You can experiment and see what works for you. I'd say it's more of a day long process and not just the night before - otherwise, you're stuffing yourself and will feel lethargic during the run. It's about experimentation and finding out what works for you. I normally start a light carb load the Thursday night before a Sat long run/race.

Second. Though I'll load on both Thurs and Fri before a Saturday race. Eating too much the night before can keep a lot of people awake though, I'm that type of person. Although, on trail races, I tend to eat less because aide stations usually have food items unlike the water/sport drink/gel only ASs on road races.

By race weekend, there shouldn't be any surprises left for you.

 

[RagingBITCH]

Second. Though I'll load on both Thurs and Fri before a Saturday race. Eating too much the night before can keep a lot of people awake though, I'm that type of person. Although, on trail races, I tend to eat less because aide stations usually have food items unlike the water/sport drink/gel only ASs on road races.

By race weekend, there shouldn't be any surprises left for you.

Spoken like a true vet. 🙂 Something else to add on - don't try a new pasta the night before a race/long run. Your GI tract may suffer lol.