Week 3 of Marathon Training
Along the way it sure is nice to have small races in between – less daunting that way I guess. This week I have a 4 miler! And a 10K in our near future. ^_^
Day 1: Stretch and Strengthen.
Day 2: Weight Training + 3.5 mile run. I did weights at lunch, then running after work. Was brutal today for some reason.
Day 3: Weight Training + 4 mile run.
Day 4: Cross training light. Elliptical 50 minutes
Day 5: REST for tomorrow, we race!
Day 6: 4.2 M Reindeer Romp with my friend Sarah Jane! Our husbands were waiting right at the finish line shouting and arm-flailing to cheer us on! They are awesome.
4.2 miles done!
Day 7: Weight Training + stretching.
Run when you don’t want to, run when you do want to and reach your goal!
Day 1: Stretch and Strengthen. This is a great day for yoga, but I’m saving every where I can – Christmas is around the corner! So I opted to do my stretching at home.
Day 2: Weight Training + RUN. Great Tri workout at lunch with the hot husband @lukekeith! Rain, Cold, and a case of the sweat pants: After work I debated whether to run outdoors or hit the shredmill and finally decided to drive home to run the neighborhood. As I drove home I saw how misty it was and could tell I had symptoms of the excuses. The onset of the excuses made me slap my face and remind myself I already committed to running outdoors tonight and if I skipped now then I would most likely not be able to complete half marathon training. I ran! It was cold and the air was misty, but by mile 2 it started RAINING. By the time I was done with my run it was pouring and I was drenched. But, oh sweet molly, I felt a sense of pride.
Day 3: Weight Training + cross
Day 4: Run. 3 miler woot! gettin’ ‘er done!
Day 5: Rest. Thanksgiving – yes I timed this week so that I could rest ^_^
Day 6: Weight Training. Back and shoulders
Day 7: Long run. <<did not get this one in due to picking up my parents from the airport and visiting and then the day ended…it happens
Week 3 has already begun as I am finally posting this – hope everyone is reaching their winter goals!! I’m cheering you on!! Get it done!
Week 1 – Kick started!
Day 1: Mental preparedness. I spent this day stretching and plotting my running schedule. If you don’t have a plan or a routine of when exactly you will run, you probably won’t. Planning is key!
Day 2: I ran 2.25 EZ miles and it felt pretty good. I wasn’t winded and my muscles were feeling good. My joints however, we’re feeling the ache. I stretched good and am drinking more water. Hopefully my joints will remember the running and get stronger soon.
Day 3: Weight training. Did a back/shoulder workout at lunch – bumped my lat pull downs to 105 and still cranking out 10-12 reps for 5 sets! Woot! I plan to continue weight training until the running starts needing my dedicated energy supply.
Day 4: 3 mile jog. I decided it was better to keep my pace low for now as my body adjusts, so I did this 3 miler as a jog pace instead of my race speed or faster. As a result, I ran out of time because I had a fundraiser to attend, so I only finished 2.5. Felt solid though, so I am so excited about this week’s long run!!
Day 5: Weight training. Normally I would have this day be an Active Recovery Day with a very light cardio to keep my legs moving but allow them to rest. Since tomorrow will be my first long run I want to give my legs and back a little more rest and opt for an arm+upperbody workout. My tailbone is still giving me grief from running this week….ugh… I’m going to be a very decrepit old lady.
Day 6: Long run. WHAT? It didn’t happen! Between the cold weather change AND my awesome cousins coming in town for the weekend I just never made it out there. I realize, though, that my half marathon is in JANUARY so that means I better get myself used to the cold pronto! Or else I am going to be MISERABLE. I need to slowly ween myself from the shredmill and out on to the pavement.
I’m ready for week 2!!
A couple years ago I was training for my first half marathon and 3 weeks before the race I broke my tailbone while snowboarding. Yes, yes, why was I snowboarding 3 weeks before a race…well, because snowboarding is awesome. =P
So today marks week 1 of prepping for my SECOND 1st half marathon ^_^
I am using Hal Higdon’s training schedule for the Novice. This is what I used last time and I made incredible progress, felt strong the entire 3 months. His schedules have been the best I have tried thus far.
For science purposes, I am going to try keeping my diet protein+veggies mostly, with minimal carbs. Then when my mileage starts getting up and I start leaning out (prob starting at week 5) I will then add carbs an hour or 2 before my runs. My goal here is to do the best I can to maintain muscle while training for the half. With this much cardio it will be next to impossible to BUILD, but maintain I think I can do.
Training will ultimately be 5 days cardio (3 run days, 2 cross training) and 5 weight lifting days hitting every muscle group twice except for legs. I will only train legs once a week outside of cardio.
Here we go!
Trying to create a schedule that fits in time in the Word, food prep, exercise, work, church/music, family, social life AND sleep is…well…an age-old dilemma, yea?
It’s all about goals and priority order, of course, to determine what will go and what will stay. Sometimes I feel like I am reassessing my schedule daily. Whatever it takes.
My new goals are to get a half mary and a triathlon under my belt before my trip home to the Philippines in May 2012. I have gusto today, but can I stick to my training efforts? Yes…yes, I can.
My idea is to be half-mary ready by January (race on 01/28), then do a tri in either Feb or April. Preferably February because it is only a few hours from my grandma (Maudzy) and I’d love to visit her after! But April would give me more time to rest and then pick up training again.
My plan is to cross train with bike and swimming while getting marathon ready. For those of you who know how accident prone I am because of my history of pushing myself too far, I can assure you I will train smart 🙂 She can be taught!
Whatever your sport (running, swimming, lifting, biking, etc) keep in mind form, but also remember to relax.
Doesn't this runner look relaxed?
You’d be surprised how much energy you might be exerting in those tightened shoulders while you run or the constant flexed feet or overly tight grip. Ease up a bit by focusing on using your muscles, not tightening your entire body. I periodically will check myself especially when I am in the last leg of a long run. Don’t relax till you lose form, just be aware of what your body is doing and what it needs. Treat your body well and it will respond well.
Even though I would still push myself, I used to think of cross-training days as an “easy day” simply because I was not running. I have changed my tune! I have recently taken more of an interest in runners who periodically train for triathlons. There are so many benefits including less pain and muscle balance (read: better figure). I have also been in rah-rah mode since I learned that runners actually have the easiest time training versus an athlete from one of the other 2 sports. Runners are accustomed to the pounding of the pavement and so we can easily transition from biking to running. A runner’s cardio is also already conditioned for intense exercise, so runners have the capacity to take on swimming and biking. A swimmer commented that he had the cardio for the running, but his legs were aching from the pounding of the hard pavement.
A Note for Those Training for a Half/Marathon:
Cross-Train: This is identified simply as “cross.” What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training. What cross-training you select depends on your personal preference. But don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week
–from Hal Higdon’s adivce to the novice
So, this has inspired me. I am now taking my cross-training days more seriously and enjoying them! I can’t wait to begin biking and swimming. (Mental note: find out when traffic is light at the gym’s pool)
I decided to start running short runs in the morning before work. I love short runs because it means I can exert more energy into speed instead of pacing myself. I shaved 2 minutes off my mile this morning. That pace felt great. Running in the morning, even if it is short, really sets the tone for my day (and it makes me feel like I did something).
This week: shoot for getting 8 hrs of sleep every night, eating well, and starting a run schedule.
Next week: Let the half training begin!
Now that the C25K is under your belt, shake things up with a new goal! Maybe it is another 5k that you want to run next month, so get back to training and pat yourself on the back – you are a runner! Or perhaps you are ready to face a new challenge…give yourself a pep talk and train for a 10k, a 15k, 25k?…half marathon?
Prior to breaking my tailbone I was training for a half marathon. The C25K really helped me slowly get my body to adjust back to the movement of running. My body feels ready to begin again, so of course I will start back up on the training! =) Assuming I do not have any set backs, I will strive to be race ready by 10/10/2010. When training, nothing can ever be set in stone; so, as a runner, you need to learn to be flexible and adapt to any changes.
Went kayaking after work followed by a 20 minute bout on the elliptical. Great cross day! Lord-willing my back will hold up after dancing this weekend at my cousin’s wedding – if so, I’ll be running 4 miles on Sunday and then begin a “Half” schedule. Awesome.
PS. Today is my birthday ^_^ I am totally loving life and praising God for my incredible husband, without his support I would not survive this world.