After yesterday’s post, it got me thinking about my own plans for training for the Philly Marathon. Since it’s later in the season, I have a little more time before I need to start training. However, I have already decided about some things I am going to do that are same or different from how I have trained for marathons in the past. I keep a pretty detailed excel file with my workouts, so its easy to look back and see what worked and what didn’t work.
1. Foam Rolling- this is something I am going to keep doing forever and ever. I notice such a difference when I don’t do it as much or take a few days off. I’ll als be wearing my compression socks as much as I want. Don’t judge.
2. Core work- this is also something I have been doing and plan to continue doing. When I say core, I mean abs, glutes, hip, low back…that whole area. As you know, I have weak glutes so that is something I will continue to work on. Included in this is trying to make it to CX-works class once a week, which is a challenging core class at my gym.
3. Strength training- This is tough because I know that I benefit from going to Body Pump but sometimes its hard to fit it in with all the running. I am planning to section my training into 2 week periods…so over the course of 2 weeks my goal will be to go to Body Pump (or get in a good strength workout) 3 times.
4. No running the day after a long run. I think that each time I got to the point where I was on the verge of injury during my last 2 marathon training cycles I had started running the day after my long run. Even though I was doing easy runs, I still think my body benefits more from a rest day. I know many runners who run the day after their long run but I just don’t think I should be one of them.
5. Continue taking yoga classes. Like real, live, hot yoga classes at a studio. As much as I love Reflexion Yoga, I think I benefit more from a live class. I have noticed such a difference since I started going to a studio. Again, as I implement a 2 week cycle, I would hope to attend yoga at least once every 2 weeks.
5. Workouts- like hills, speedwork, etc. I usually incorporate speed and tempo into marathon training but now I will be adding hills, too.
6. Step- back weeks. The plan I followed for Raleigh Marathon training did not include lighter weeks, and I think that would have helped a lot. I ended up making some weeks lighter on my own due to aches and pains.
7. My plan for mileage is to try to push it to peak at about 55-60 miles per week, if I’m feeling good. There is no reason that I NEED to go that high if for any reason things are not feeling 100%. I have tried a low-mileage plan in the past too, and that just wasn’t for me. I want to add a few miles to my workouts to warm up and cool down, I like the easy runs, and I want to be running 5-6 days a week. It’s hard to do all that without the miles adding up.
8. Continue working with my chiropractor even if I’m not “hurt”. I think it would be helpful to go in for maintenance appointments just to address any small problems and prevent injury.
9. Use the “Myrtl Routine”. I’ve been doing this for about 6 weeks and its so easy to incorporate into my running schedule. My chiro suggested it to help with hip stability and mobility. I do it 3-4 days a week after a run.
I also like to use these directions if you don’t want to watch the video: Train to Run with Coach Jay
10. Take it week by week. Or day by day. I am going to come up with a loose plan for mileage and workouts but I am my own worst enemy with sticking 100% to the plan. That is what gets me in trouble, time and time again, or doing more than I planned. Hopefully you will all hold me accountable if I start overdoing it!
Other than that I also want to tweak my nutrition. I’ve been reading about Paleo (and learning about it on Michelle’s blog!) and while I am not about to go 100% Paleo there are definitely concepts that I feel would help my running. Since I don’t have any dietary restrictions or intolerances I don’t want to deprive myself, but I have been trying to add foods that will help my running and reduce the foods that will probably not make me feel as good.
I also want to learn more about monitoring my heart rate through training. I stopped wearing my HRM since it was causing alot of chafing as the weather got warmer, but once I start training I want to wear it for all my runs so I can keep track of the data.
So those are my thoughts about my upcoming training cycle so far! I hope to learn a lot this weekend at the RRCA training that I can incorporate into my plans.
How do you decide on a training plan?
What are some mistakes you made in previous training cycles that you have learned from?
Anyone train using a heart rate monitor?