“Once you’re halfway home, you know that you can probably get the rest of the way there.” – Janis Ian
As usual, I was a little behind on updating my training log after the weekend. But while catching up I realized that I am now half way to Philadelphia. That’s right. My first marathon is less than 12 weeks away. That seems like a really long time. But when I think about how far I am from being ready to run 26.2 miles, it appears wildly close too.
Eh, I’ll get there when I get there. (When I get there=11.5 weeks from now.)
I’m following a 24 week plan that I frankensteined together from a couple of different online resources. I designed it to coordinate with my schedule better. And I built a longer than normal training plan to allow for a slower mileage build-up on my newbie body and to hopefully avoid any overtraining injuries that could sabotage me along the way.
I did way better than I’d expected to in my first half marathon in March. But I still started that race with one sore ankle, ran the whole thing aware of it getting worse, and had to take a full week off after the race to recover from all of the abuse I inflicted on my knees and the other ankle as I subconsciously adjusted my stride to compensate. I don’t want to do that again. I want to be 100% healthy when I step into my corral in Pennsylvania this November.
“Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing.” – Thomas Jefferson
I only run three days a week, but I have to say that I don’t know how long after this training cycle that I will stick to that. I love having a schedule to follow. I think I work better with that structure. But my diligence to the plan prevents me from enjoying those days when it’s beautiful outside or I’m just stressed out, and I just want to get out on the roads for a few “me” miles. I truly want to run more. And as my overall health and conditioning continue to improve, I think I will be able to relax a bit and safely add a day here and there. But for now, I’m trying to err on the side of caution.
My three day program originally had speed training on Tuesdays, tempo runs on Thursdays, and my long run on Saturdays. I’ve pretty much kept to that, except for those tempo runs. I’ll get them next time, I promise.
For the first several weeks, my plan’s speed workouts were 400 meter intervals (running 400 fast, walking 400 to recover). This has been my first experience with any kind of established speed work, but I really like it. It’s been pretty easy to motivate myself through most anything when I can see the next break coming just around the corner. And you can always see the end of a 400 meter interval.
Now, I’m alternating each week’s speed training between Yasso 800 intervals and Hill Repeat workouts. I’m still enjoying them, but I’m also trying to pace them better and run more during the already shorter recovery periods. We’ll see if it’s working as fall approaches.
The original plan had Thursdays slotted as moderate effort, middle distance runs and was supposed to switch over to Tempo runs towards the second half of the schedule. But because of bad math on my part and a long term desire to improve my overall aerobic threshold, I had to adjust that a bit.
I didn’t do a very good job with the numbers when I pieced plans with four and five weekly runs together and edited them into my three run blueprint. Due to my oversight, those tempo runs were going to cause weird deficiencies in the total weekly mileage along the way. I want to do them, but I decided that tempo runs were too close to doing another speed workout for me and I couldn’t afford to sacrifice the total miles I feel I’ll need in order to be ready for Philly. So I’m slowly recalculating the second half of my schedule to make Thursday runs into slightly longer Zone 2 efforts and to keep my weekly mileage totals somewhere close to the 10% rule. I’ll get those tempo runs in next time though. I’m still learning.
Saturdays are long runs. They’ve gotten progressively longer and will obviously continue to do so. But I added weeks to my program so that I could progress a bit slower and to allow for “relief” weeks where my long run may be a bit shorter than previous weeks and I’ll make up the total mileage during those weeks’ other runs. I ended up with something of a “two steps up, one step back” approach. My longest run so far has only been 14 miles, but the distances ramp up pretty nice in the next three months. I’m running the Rock N Roll Half Marathon this Sunday as a practice race, and then it’s back to the climb with some 16, 18, 20, and even an unconventional 22 miler ahead. It’s going to be fun…or insane. Not sure which.
“But wait. There’s more” – Billy Mays
In addition to my weekly running, I cross train on a stationary bike at least twice a week, never more than three. And I do weight/resistance training five days a week.
On my non-running week days, I ride a bike that doesn’t move. I don’t know why it doesn’t bother me as much as running on a treadmill, but it doesn’t. Maybe it’s because pedaling doesn’t take nearly as much concentration. I really don’t know. But I can just zone out and ride that stupid thing forever. I alternate between hill routines and flat out endurance slogs. I ride to time, not “distance,” and my focus is on maintaining a steady, moderately high rpm at a reasonably high resistance setting. I’ve been doing this almost as long as I’ve been running, so it’s hard for me to quantify how much it helps, but I believe it is a big part of my improved cardiovascular performance. It’s low impact. It’s definitely helped me strengthen my formally problematic knees. It’s accessible. And I can listen to podcasts while I do it. It’s a no-brainer cross training decision right now. I’m going to keep doing it.
I also go to the gym after work Monday through Friday and sometimes Saturday depending on what is going on or if I feel like I need to work on something specific (riding out some knee discomfort for example). I mix up my workout from time to time. But basically I split my whole body up into three different workouts and do one of them every day, cycling through those workouts continuously, week in and week out, with an added focus on my core strength. Rotating three workouts through a five day routine means that each week is slightly different and gives different muscle groupings different amounts of recovery time before it comes up again. I adjust the intensity and approach of each day’s workout depending on that week’s layout and the allotted recovery time.
I am by no stretch of the imagination a weight training expert. But like everything else, I do research it. There is no shortage of conflicting resources available. And they’re probably all right, depending on the goal. Losing weight, body building, and functional strength training all require different approaches. And no matter the overall goal, there are many ways to get that cat skinned. My focus is on getting stronger and running better. I am doing both, so…
“It is a mistake to look too far ahead. Only one link of the chain of destiny can be handled at a time.” – Winston Churchill
Here’s where I’m at after the first 12 weeks.
Total miles running: 235.44
Total time on bike: 1270 minutes (approx 425 miles)
Total number of days at the gym: 57
Total Tootsie Rolls eaten: 57 (They have them on the counter at my gym. I pick one up on my way out the door every day. Hey, they’ve got 4 grams of carbs each.)
“We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.” – Walt Disney
Because my training plan officially started on June 1, the first half has obviously taken place during the hotter months of the year. And as I shared a few weeks ago, I’ve learned a lot while enjoying my first summer as a runner. As I look ahead anxiously into fall and into the second half of my training cycle, my goals are to keep working and keep learning.
In Summer School for Slow Learners, I mentioned the big lessons I’ve learned so far: drink more water, slow down, and have fun. I’ve continued to be conscious of those lessons and even picked up a few helpful aids along the way.
I’ve found some electrolyte tablets that I don’t hate. I’ve been using Nuun electrolyte tablets for about six weeks now and they’ve kept me properly hydrated well enough that, for now, I’ve stopped looking. Cons: I’m not a fan of how Gatorade tastes and they taste a bit too much like it. Pros: They’ve got more electrolytes than Gatorade and they’re cheap. I really prefer coconut water when I run, but due to the sheer volume of fluids I lose during hot weather running, it is not financially feasible to buy that much. And it also has less of the valuable electrolytes than the Nuun tablets. So until fall settles in, I’ll stick with the chalky tablets.
I’m also pretty stoked to have finally found an in-run fuel source that I actually like. I was eating caffeinated jelly beans on my runs for a while, but chewing while I ran would mess up my breathing and I felt it was only a matter of time before I choked trying to pour them in my mouth mid-run. I wasn’t excited about the caffeine either. Realizing that I was going to have to find some kind of gel, I experimented with Honey Stinger gels but they were way too sweet and tasted like donut filling to me. Not surprisingly they also gave me a very noticeable sugar spike…and crash.
Finally I saw some Vega brand endurance gels and gave them a try. They’re vegan plant based gels that don’t taste awful, don’t give my body a blood sugar spike, and therefore do not result in a crash either. What they do is provide me with a subtle energy bump that feels very natural, seems to sustain evenly, and doesn’t upset my stomach. I’ve only tried two flavors so far, but unless something crazy happens or until I decide that I want to make my own completely whole food based gels, I think I’m going to stick with them. Now all I have to do is figure out a way to stop cutting the corners of my mouth on the package before I end up looking like the joker.
“When I do good, I feel good. When I do bad, I feel bad. That’s my religion.” – Abraham Lincoln
My overall analysis so far: I feel pretty good. Maybe too good. I may not be pushing myself enough. One of the potential downsides of always running alone is that I don’t have someone there to push me. I don’t want to injure myself, but I do want to push myself to get better. That’s a balance I might be approaching slightly too conservatively. And I may have used my difficult adjustment to the heat as an excuse to accept lesser performance. I’m not sure. But I don’t regret my decision to keep my running a solitary gig. It is still very personal to me in more ways than my desire to be physically fit. However, I do think that, much like the ability to add an extra run day after this race, I may also feel more comfortable mixing up my routines and accepting some of the invites to run with a group every now and then. I know that I would benefit from that, but I’m maybe foolishly determined to do this alone right now. I reserve the right to change my mind at any time.
My most recent observation during training is that my appetite has finally started to increase. Over the last two weeks, I’ve noticed that I’m hungry a lot more often and with unusual frequency between meals. I’ve been making adjustments to my diet all summer as I’ve leaned closer to a completely whole foods, plant based, and dairy free diet. And I will continue in that direction. I will not use marathon training as an excuse to eat whatever garbage food is available under the guise that all of my running will make up for poor food choices. I feel my current diet is the best choice for my training and vastly improves my recovery times.
To adjust to this new hunger phenomenon, I’ve simply packed more food into my lunches and started keeping healthier raw fruit and vegetable snacks around. My goal is to satisfy my body’s dietary needs with my current schedule and to hopefully avoid slipping into some kind of all day grazing habit. I still want to eat meals. I want those meals to be as nutrient dense as possible. And I want snacks to be spaced as evenly throughout my day as possible. I’m just trying to make each of those meals and snacks slightly larger and more evenly balanced nutritionally. We’ll see how it goes.
CRAZY IDEA ALERT: Earlier, I noted that I’d run over 235 miles since June 1. According to Google maps, it’s only a 278 mile drive from my house to Philadelphia. Noting that fact made me think about how cool it would be to someday take five or six months to actually run my training schedule from where I live to a destination race somewhere far away; maybe finding some cool education/adventure/volunteering opportunities for my rest days along the way. I’ll keep working on that idea and let you know what I come up with. Should probably start with lottery tickets though.
And sorry about this one. I couldn’t help myself