Monday, January 16, 2017

Marathon Training: final weeks

With just about 6 weeks to go until race day, I thought I'd check in with a marathon training update.

So be prepared to be bored with splits and details! ;)

As I've said before, this is the 5th marathon I've trained for. It will be the 3rd I actually get to complete. And I will complete it. Gosh, I hope nothing stops me this time!

How am I feeling?
Really good. I am right on track with my pace. My only problem is I've dealing with the slightest bit of plantar fasciitis. It isn't enough to bother me while I'm running - but I definitely feel it the hours after a sprint workout! But as long as I'm good, and I ice, foam roll, and stretch -- it is all good.

What kind of workouts am I doing?
I'm running about 40-45 miles/week.
Every other Tuesday, I get on the track and do 800 m repeats. On the weeks I don't get on the track, I do an 8 mile tempo run with 1-2 mile repeats.
I run about 4-5 days/week.
1 speed/tempo run, 1 aerobic run, 1 LONG run, and 1-2 normal/easy runs
My long runs are an easy conversational pace, and we try to push a little race pace at least the last 6-8 miles.

My speed/tempo runs - I keep my pace between 6:30-7:00/mile.
My aerobic runs are about 7:40-7:50/mile.
My easy and long runs are around 8:00/mile.
My goal marathon pace is 7:45/mile.

Long runs:
Have been my favorite part of training. I have felt so strong and good on my 18-20 milers. It does help having training partners. But we talk the ENTIRE run pretty much (except maybe the last 1-2 miles were we just want to finish). I also finish feeling like I could keep going. I'm religious about taking a LONG Epsom salt soak after. And I feel pretty good after the run!

Cross training:
Gentle yoga and spin class. My strength training is more "physical therapy"-like exercise that I do post-run. Body-weight lunges, stretches, core holds, hip extensions, etc

Nutrition to carry me through my long runs is pretty minimal. I just don't take much due to a very sensitive stomach. I pre-fuel with a banana and peanut butter, and take a few clif blocks along the course along with water. I really like the caffeine in Clif Blocks for a little extra kick!

But the really importance nutrition is what I'm eating between the runs! Tons of vegetables, protein-protein-protein, sweet potatoes, squash, good fats (nut betters, avocados, etc). When I put in my daily food intake into "My Fitness Pal" -- I am getting more fat than anything else. And that is what I feel my body needs during this time with how hard I'm training!

Burnt out yet?
Nope. In fact, I kind of want to keep marathoning. This is the 1st training cycle that hasn't made Ryan say "I wish you wouldn't do this..." lol!

But let's talk after February 25. My mind may change after the race.


Lisa from Lisa's Yarns said...

I'm so glad that your training cycle is going so well and you aren't feeling burned out! Sounds like you are training smartly. I can't wait to see what you do on race day. I'm so glad you'll finally get to run a race you've trained for. So crazy that you've done more of the training for 2 other marathons and then couldn't do them due to things out of your control!

When I was marathon training, my favorite run was the long run as well. Our week day workouts were so intense so I didn't do much talking during them so I enjoyed talking with my running partner on those long runs!

Marlys Dotzenrod said...

Wow, I missed this post but sounds like you are on track for a successful marathon! Do you take Ipubrofen for the inflammation or Aleve is good? Just wondering.