Marathon training has officially started. Just so you can get my title, I'm training for the Rock'n'Roll Savannah full marathon This will be my first full so I'm excited and a little nervous. I have said over and over and over, I do NOT want to run a full. But, after seeing Al Roker do it on the Today show, I thought, I could totally do this.
I'm using a training plan developed by Holly Di Giovine that is geared towards beginner marathoners. I'm also training with a group so that should make it fun!
This week's plan:
Monday: 4-6 sets of 30 second sprints with a warm up and cool down mile (done)
Tuesday: cross training 30 minutes: my plan is to bike after work
Wednesday: 4-6 sets of 2 minute repeats, recover 2-3 minutes, with a warm up, cool down mile
Thursday: cross training 30 minutes - i plan on swimming thursday morning
*I may do a strength workout at lunch just to keeping building strength - only functional body weight movements - nothing heavy
Friday: long run (sometimes these will be saturdays, but because I'm going to cheer my friend, Lori, on at the Caine Halter Triathlon, I'm doing it friday) 45-60 minutes steady pace, yoga at night
Saturday: I'm going to try to swim for 30 minutes
Monday's workout should consist (and did) of high intensity running. This is helping increase my anaerobic threshold. On a scale of 1-10, my exertion should be a level 8-9... and it was... (faster than my 5k pace)
Wednesday's workout should consist of medium intensity running. This is pushing my aerobic threshold to a point that I could not sustain for long periods of time, say 6 miles, but could sustain for longer than 30 seconds... this is a level 7... (10k pace)
Friday long run: this is pretty self explanatory but here's where my training will probably differ from most. What I've found in my running is that I'm more comfortable running at about a 9 minute mile, but that is not something I can hold for 13 or 26 miles. I honestly can't even hold it for 3.1 miles, but we're working on that. I think my 5k is probably more like a 9:30 mile... So, when I try to slow down, it feels really uncomfortable and my hips are all crazy, I can't get in a rhythm and it just feels bleh.. SO.. i use a run-walk method that helps me keep that pace and then rest so that I can pick it up again. It's appalling to people that anyone would use this as opposed to just running the whole time but here's my experience and why I am fine with it...
first half marathon: I finished in 2:26
second half marathon using this method, i finished in 2:17
So, with a 9 minute improvement and the fact that I stayed injury free, never hit a wall once, and could still walk after the half, I'm going with the run/walk.
*if you're interested in learning more about this, check out Jeff Galloway and his method...
Normally, I use a run 4 minutes, walk 1 minute ratio but I think I want to change things up a bit. So my early long runs are going to be experiements. My goal is to train the first 10 miles at an 8/2 ratio, then change it up to see which one I like best. Either way, it'll probably even out, but what I don't want to do is start out with an 8/2, then bonk out the last 10k of the marathon, so we'll see how it goes during training. What I'd like to do at the race is the first 10 miles - 8/2, the second 10 miles - 4/1, and the last 10k - we'll see how I feel. It may end up being 3/1 or something worse!!
I'll keep you posted as I train.
The first time I used this method, I felt like an idiot running race and stopping while everyone was running. But I ended up passing the people that whizzed by me in the beginning and my final time was a 9:48 mile which was the best I'd ever done in a race (8k)...
so.... that's what's going on.
Are you training for any big races ?
What training plan do you use?
Do you have to walk in big races?