With Winter approaching and no races/goals on the horizon, I'm concerned about staying focused. As Agricola keeps pointing out, I need to build up a base. My long term goal, big surprise, is to run a marathon. I have no timetable or time goal...both are premature at this point. My only immediate focus is to lose about 20 lbs. (This was something else I learned in the Canton Fall Classic.) I've only lost about 5 lbs since I started running in early August, although I feel like I've lost much more. Anyway, I'm looking for suggestions/recommendations for pre-marathon/beginner marathon training plans. Suggestions?
Tuesday, October 28, 2008
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Hey Man, here's my 2 cents, and you know where it will start: build your base. Your base is what makes all running possible -- it improves your CV, strengthens legs, toughens feet, mind and resolve.
I think that the first goal to pick is to work towards a weekly mileage total. Pick something achievable based on schedule, familial commitments and work. Based on what I know about your life I'd say 12-14 mile/wk is a good initial target.
you might say "what?" Basically, though, from what I can see you've been doing ~10 miles or fewer/week. Embrace 12-14, and just set about running it. Don't try and knock it out in 2 runs. What I've learned about running it's about consistency, logging 3-4 runs week to achieve your initial goals. Be patient and embrace the process.
don't rush, don't jump it, don't cut corners. you're in this for the long haul, embrace the long haul, build up strength and stamina and a routine, it's so important esp. if you want to train for a marathon some day.
I'd say do 12-14 miles a week for at least a month. Bump your distance to 14-16 miles/week for another month. Get comfortable at those distances, the time required to do them and then bump it another increment. Twenty miles/wk is actually a big commitment, and it's hard to do consistently given all that you have going on -- 20 mile weeks are accomplishments for me and goals in an of themselves because I don't always reach it.
Within a few months I imagine you'd be in 18-20 miles/wk range. Then start bumping up one run to go longer. but maintain frequency.
MY goal is to work up to 20 miles/week and do it consistently thru late December into January and then start training for the VT City Marathon. before training for a marathon you should be able to run at least 15-20 miles/wk for at least one month prior to training.
There will be weeks you don't want to do it, where you feel sore and tired. Listen to your body, decrease mileage -- often, after a particularly hard week your next week should revert a bit.
to lose weight -- cut beer and sweets and stay active. you've probably loss less wt than you thought you would because you've added some muscle. My alcohol consumption is down to about 2 drinks/week, if that. I try never to eat cookies and have a glass of wine on the same day, though right now is hard. I eat whole grain cereal and oatmeal for breakfast. Whole grain bread at breakfast. Don't do stuff like grape fruit diets, protein only etc. your body needs fat, carbs and protein. I include nuts in my diet they are a good source of protein, satiate hunger and have lots of good fat. Don't drink soda, bottled iced tea, sports drinks unless working out -- they are all terrible for you -- don't eat donuts . . .
Be patient. Be active. Embrace the process. Work steadily. Change how you eat. Your body will respond. Your habits will reinforce themselves. Feeling good and running well will make you less likely to eat 4 lbs of ice cream at a sitting - -doing so will make you feel worse than not doing so. your healthy habits will rub off on your kids.
There's a race on 12/4 on Boston Common, the Jolly Jaunt to support Special Olympics. Maybe we should run it together -- it's a goal to work towards.
Lunch is over, back to work.
(BTW, lunch = ham and turkey (3-4 slices of meat max) sandwich on whole wheat with Guldens, non-fat raspberry yogurt from stony field, a carrot, a bunch of grapes and a bunch of pretzel nibblers, all washed down w/water. It hardly ever varies (occasionally PBJ, all turkey, all ham, roast beef, soy nut butter & jelly), and my body likes it and it gets me home for dinner)
Wow, great advice Agricola. (My actual response was, "wow, holy sh*t" because that's a lot to think about and explain, and you did it in a good way.) I especially like the part about listening to your body and following a heavy week with a slow week. You have to realize that you just aren't going to run some days, and that's fine. What's really going on is that you probably need the rest. As long as a day doesn't turn into an unplanned week or month off, you're fine. Listen to your body.
In the interest of different approaches, here's mine. I like to work in big chunks, and my last two years have worked like this:
Feb - May: Train for Vt City Marathon on Memorial Day weekend.
June: Rest. No planned running.
July 4: Hingham Road Race is my first real run, a 4 miler.
July - October: Train for CCM, usually with a big lull in August due partly to gin and tonics. Anytime I can get a race in during this time is a bonus.
Oct - Jan: Hockey once a week (twice a week this year), rest, ski/snowboard/hike. I might throw in weights this year. Very little running, Turkey Trot being the exception.
I also like to use Hal Higdon's training schedule. He has a novice 18 week program that worked well for me for my first. I modified it (aka ran less than required), but I liked the idea of structure anyway.
Take only the parts of any advice that work for you, and you'll do fine. I'm just psyched that you're into it.
I've noticed VTR's chunk approach. It intrigues me but I know me, it wouldn't work for me -- I'm a perpetual grinder!
Working in other things is big and being active. Our mantra at home is to be doers -- running, walking, whatever. Being a doer is so key. VTR is definitely a doer, and part of that comes from him but also from his locale in VT. It's a cultural thing, and we're trying to generate that culture in our house.
One final thought on weight loss, as is probably evident from my first comment -- I bag my lunch 19 out of 20 workdays/month. I rarely eat lunch out during the week. Prepping your own food -- breakfast,lunch & dinner are keys to controlling your caloric intake as well as the types of calories that you consume.
All good points. Thanks! I probably fall somewhere in between a grinder and a chunkster (couldn't resist). As you all point out, other responsibilities and schedules will dictate how I run.
btw, that was 2 cents?! I guess the dollar is going up in value! And how did you know I eat 4 lbs of ice cream in a sitting? ;-)
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