Question:Since I'm going on vacation next week, I decided to skip the La Jolla Half-
Marathon on Apr. 27th. I did, however, register for the San Diego R&R
Marathon June 2nd.
I've been training 30 min intervals on Mon & Wed (after my weight
training), 60 min aerobic runs on Tues & Thurs (treadmill), 30 min on
Fri(treadmill, after weight training) with a 2 hour open air run on
Saturdays.This has been for a couple of months.
Since the farthest I've ever ran has been 20k, and a marathon has to kick
the crap out of you the first time you try it, I am going to alter the
week to be weight training and intervals Mon&Thurs, 60 min aerobic Tues&Fri
(Treadmill with 1% incline--heard this simulates wind resistance) and a 3
hour aerobic run on saturdays with 1600 calories in my camelbak (tang, with
1/2 teaspoon of salt). Since my aerobic pace is 5.5, that puts me over 16
miles on the long run (I guess). I might throw in a 5 hour run to get me a
feel for 25 miles at the 3 week mark.
That covers about 6 weeks before the run, with the last week going without
intervals. I am thinking of racing with 1600 calories in camelbak, 800 in
a 1 liter bottle I'll carry and discard which should leave me with only a
1000 calorie deficit. And I'll pace 80% 14 miles, 85% 22 miles, finish at
90%.
Any additions or subtractions suggested?
Answer:
I would drop back your 5 hour 25 mile run to say 18 miles and don't rush
it.I would also move it up a week and start slacking off three weeks
before and really drop back the two weeks before with a nice very easy week
the week before.
Runs over about 18-20 miles do a lot of damage to your body, you want to
have your body in the best possible shape for the big run. All runs do
some damage, that is how you progress. Allowing two to three weeks before
the marathon for your body to do all necessary repairs will generally do a
lot more for you than any additional running can do.
Last I suggest have fun. Don't worry if you get off plan during the run
(or in training). If detail planing is fun for you great do it. Most
runners are not nearly so detailed in their plan. The best I do is figure
out what pace I want to keep and go for that. If I feel good or bad during
the run, I adjust.
I might add that most races have some food, gels sports drinks and alike
along the way. I have found about 4-5 small gel packs sees me through just
fine. I don't like to carry anything not 100% necessary so I don't even
carry all the gels, I have my girlfriend waiting for me about half way so I
can re-stock and get an inspirational kiss on the way.
When do you plan to get all these long runs in? If you allow
a two to three week taper, i.e. long runs done, when do these
runs happen? In addition, long runs are typically done every
two weeks to allow for recovery.
You may need some magic elixir to get you through this marathon.
Sorry couldn't resist. :) You are attempting a significant
increase in distance with very little time.
My two hour run is on Saturdays (or Sunday if I miss it). I don't do a
race pace so I am fully recovered the next day. I am just going to
increase it to 3 hours to prepare for this race. I don't call it a long
run, just a two hour run. Perhaps that why I can recover faster?
That's why God invented water. FYI, in bootcamp, after two weeks of field
training, they throw 35 lbs on your back and have you hump 9 miles,
including a mountain called the Grim Reaper. Two months later, in MCI, you
go for 25 miles and a hill called Mount Mother******. I feel comfortable
with the set-up for the race, but I'll taper off earlier like you suggest.
I don't run for distance, so how about a 4 hour run instead? If I keep my
slow pace, that'll put me about 20 miles. As for the 4 week mark, no can
do as I am volunteering for a Dr. Seuss run that weekend.
I feel sweating before keeps you from bleeding afterwards. Taking hard
events seriously before hand has prevented injuries for me that others
suffered right along side (I've literally had to drag one guy the last two
miles of our march to keep him from falling out and set back in training...
ah the days when you were young and invincible).
