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. Here are some of my initial marathon training thoughts.
Initial Marathon Training Thoughts
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 also 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.
Some of my Sunday runs were the most relaxing
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
Hills, speedwork, etc. I usually incorporate speed and tempo into marathon training but now I will be adding hills, too.
6. Cutback 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.
KT tape was my best friend
7. Reasonable Peak Mileage
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.
Who else remembers when it was cold out?! It feels like a distant memory now.
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.
Clearly I like to pay money to be tortured
9. Work on Mobility
I’ve been doing the myrtl routine 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.
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!
How many pairs of shoes will I go through during this training cycle?!
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 initial marathon training 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?
This post has so much great stuff in it – maybe you can be my coach training for Philly! There’s a lot that i know I want to incorporate as well but lack of time is an issue especially when it comes to strength training. I do want to make it more of a priority though and getting in maybe 2 classes a week is doable. But I also remember how it makes me more fatigued for running so I’m not sure how to fit it all in. Good stuff!
It’s so tricky to figure out how to fit it all in. And I think everyone responds differently to added workouts (I’m still trying to figure out exactly what works best for me!) Maybe we should coach each other for Philly!:) I need someone to hold me accountable.
Great post! I’ve also been trying to incorporate more strength training. I barely every worked my lower body in the past since I figured it was a getting enough work while I was running, but I’ve noticed a difference since I started. My lower body feels stronger and hills have been easier. I’m definitely more sore though, which can be a problem.
Its crazy because all the running does not necessarily mean “strong” muscles. I’ve also learned that when you only run, it causes alot of imbalances so its important to cross train to work other muscles and strength train to work the muscles that you need to be strong to help you run!
I totallllly agree with everything here, and I think it is great to see it all in one place. I agree with each and everything thing (except for the chiro, I would insert PT here, but I can’t afford it haha, but if I could I would). Prevention is the cheapest, easiest, and quickest form of therapy. And I think htat people often forget the weekxweek thing. It is easy to get caught up in the big picture, or the day of, but you need a middle range as well. Otherwise you get scared, or get tunnel vision. Sometimes I even like to think 2 weeks out–so that I know what to expect after the particular week that I am on–so that I know a rest is coming, of if I need to save now to be able to push later.
I agree with the 2 week thing! I think that’s a good amount of time to plan out based on how you’re feeling.
The cost of providers can really add up…I think I have become too dependent on them but my goal is to get to a point where I don’t need it but I just go in once in a while to prevent injuries.
Yep to this entire list. I haven’t run a marathon but there are clear areas I need to work on. I get injured every time I start doing a lot of classes at my gym. Every single time. I don’t know why, but it happens. Cross training is good for me, but taking a full rest day (or two) is even better. I never realized how important really good nutrition was until my runs started feeling amazing after a few days of really healthy eating, and then pretty blah when I wasn’t paying attention to what I was putting into my body. That’s the beauty of logging runs though- you can pay attention to these things and notice trends!
Agreed! I spent so much time reading and hearing about what you “should” do but it really comes down to trying different things and finding what works for you. And of course, learning from what worked and what didn’t.
All of these are the things that I am promising myself to do as well during this training cycle…all so important and KEY in preventing injury…Just hope I can stick with my promise to myself! I have a HR monitor that I have used, but haven’t used it specifically for a target. But after about 13 miles I start to chafe too so I’ve stopped wearing it 🙁
Ugh chafing from the HRM is the worst!
I hope you can also follow through with your prevention strategies!
Ah such good advice, all of it! I definitely learned in previous cycles that my body responds really well to speedwork but long runs beat me up so doing a rest day after long runs is crucial for me as well. And I need a better handle on nutrition so I’m planning to use every single long run as a nutrition practice day.
That sounds like a great plan! Its always about trying different things and figuring out what works best. And what works for one training cycle may not work for another, so I think its always important to pay attention and reevaluate how things are going.
I LOVE following other peoples training plans and tips! I’m doing much better about varying my workouts and not just doing junk miles this training cycle, but now it’s time for me to get better about incorporating strength and core training. Maybe following along with you with inspire me a little more! *fingers crossed*
I wore my twinkie procompression socks yesterday! They are a lifesaver!
I also love reading about other runners’ training! I hope that you can find what works for you and stick with it! I have gotten much better about strength and core after making it a habit.
And gotta love those compression socks:)
Love hearing your plan! To me, it seems like a lot – yoga classes, Body Pump, other strength, etc. on top of all the workouts. But if you can keep it up, I think it’s great! I will be curious to hear whether RRCA training changes your mind … to me, they were a bit too “just run and don’t do anything else” for my personal preference, but I get their point. Excited for you!
It will definitely be challenging to do it all! I am thinking that early in the training I might do more strength/yoga and then as the mileage gets higher cut back on the other stuff.
That is so interesting that the RRCA has that approach to training! I am really surprised to hear it but now I’m even more curious to learn their take on things. I feel like it is such an individual thing…but I am always open to hearing other views on the subject!
I was surprised, too, and that was one portion of the training that I chose to appreciate (it broadened my horizons, for sure) but not necessarily adopt 100% in the plans I make for my running coaching clients. I believe that, if you’re an elite runner and / or just care about your running times, it may be true that running-specific training is best. However, for most of us that care about being well-rounded / healthy / injury-free / enjoy our workouts, a good mix of cross-training is hugely beneficial.
I feel so bad cause I keep telling myself I’ll be doing more core work and foam rolling but I keep putting it off ): oops!
Aw dont’ feel bad! Just try to make a little bit of time to get it in. Once it becomes a habit it should be easier to get it in a few times a week!
I train with a heart rate monitor, and I really like using it. I also like checking my resting heart rate in the morning, before I get out of bed (when I can remember). It’s a good sign of when I need to take it easy, and when I’m ready for a tough workout.
I think this is such a good post – and many of these are what I need to remember right now too!