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Oh crap. Look at all that.... - Portrait of a Young Man as The Artist
abmann
abmann
Oh crap. Look at all that....
Well... here's my training schedule mapped out and official looking. Is this supposed to make it feel doable? Because it doesn't really....

I took a schedule from Fitness Training adviser (linked under the cut)and manipulated it to fit the 17 weeks I have as well as actually include some long runs that hit the full distance I"ll be running. I don't like some of the training methods that have you running 70-80% of your race distance max. That seems dumb so I want to run the full distance before the race.

Also, note that I'm starting at my current ability level which is me running 7 miles as my long run from the last week and a half.

I'm not sold on such an abrupt taper before the race day and I may adjust the mileage those two weeks prior. But I am all for running two short runs the week of to keep my loose and primed.

I've already added all these numbers and such to my calendar in outlook, though without the specific miles per run which I have, instead, included in a daily "Oh Shit! A Race" calendar reminder. Because I'm going to forget I signed up.....


This structure adapted from Sports Fitness Advisor

Here is the format for our Long sessions...

  • Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)

  • Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)

  • Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks

  • Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles


Recovery Sessions
The good news is, the day after your long and slow training runs you get to recover. The bad news is that doesn't mean sitting in front of the T.V. all day! You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise.

This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. You have a choice here...

You can either do a cross training session (see below) or go for a walk. The key point to remember is that it must be low intensity. Competitive games of basketball or squash are definitely off the menu! During these sessions you are NOT, I repeat... your are NOT trying to improve your fitness. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest!


Short Runs
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.

Here is the format for our Short runs...

  • Warm Up: 5-10 minutes of light jogging

  • Duration: 20-45mins (see chart below)

  • Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7

  • Cool down: 5-10 minutes of light jogging


Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.

Here is the format for our Fartlek sessions...

  • Warm Up with 5-10 minutes of light jogging

  • Run for 4 minutes, jog slowly for 1 minute. This one cycle

  • Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles

  • On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs

  • Cool down for 5-10 minutes of light jogging


Cross Training Sessions
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.

Here is the format for our Fartlek sessions...

  • Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

  • Time: 30 minutes

  • Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7

  • Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)


Rest Days
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days - not on actual training days. Take it easy - you can even take the elevator instead of the stairs!



After the race, I'm intending to change into full marathon training, I think. Assuming I don't die.
Which, still, seems awfully likely.

Tags: , , ,
Current Mood: worried worried
Current Music: Of Montreal - I Was A Landscape In Your Dream

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Comments
nathan_lounge From: nathan_lounge Date: April 26th, 2010 06:38 pm (UTC) (Link)
YOU SHOULD RUN WITH BRACES ON YOUR LEGS LIKE FOREST GUMP THEN BURST OUT OF THEM ON RACE DAY DEMONSTRATING THAT YOU'RE USEFUL FOR SOMETHING!
abmann From: abmann Date: April 26th, 2010 06:59 pm (UTC) (Link)
Your moms useful for something. Something dirty.
pancom From: pancom Date: April 26th, 2010 06:46 pm (UTC) (Link)
Totally doable. My only criticism is that you might be building up your distance a bit quickly in the first 8 weeks. Pay attention to how your joints are feeling; over-training injuries can derail your plans in a hurry.

What are your plans for recovery days? As a cyclist I usually take a light spin (when I'm actually training), so I'm curious what you have in mind. A little schwim, perhaps?
abmann From: abmann Date: April 26th, 2010 06:58 pm (UTC) (Link)
Yeah, I'm a little concerned with the ramping speed but that I was ale to run three 7 milers in the last week and a half has me feeling fairly confident. I've never experienced any lingering joint pain either in my running. So.. Yay for that!

Recovery days will likely a recumbent cycle at the gym. I'm not much for swimming. Or maybe some time on the elliptical.
moocowrich From: moocowrich Date: April 26th, 2010 08:59 pm (UTC) (Link)
Your days of rest include more exercise than my days of vigorous exercise.
abmann From: abmann Date: April 26th, 2010 11:25 pm (UTC) (Link)
That's it. You're training with me next year.
moocowrich From: moocowrich Date: April 27th, 2010 12:12 am (UTC) (Link)
By that time, you'll be so far ahead of me that I won't be able to even think about keeping up.

Or at least that's what I'll say to avoid running :-P
abmann From: abmann Date: April 27th, 2010 12:39 am (UTC) (Link)
I will drag your mud-eating butt with me if need be.
moocowrich From: moocowrich Date: April 27th, 2010 01:52 am (UTC) (Link)
Oh, now I see what this is really about: you're jealous because we have delicious and nutritious mud 'round these parts.

I'll have to see if I can find someone to pack some in a box that we can take you.
abmann From: abmann Date: April 27th, 2010 02:27 am (UTC) (Link)
Only if you find me some sort of recipe. Then I can pretend I'm eating dirt in a cultured fashion.
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