>Running 101>My training schedule for the Columbus Marathon - Thoughts?
Run like a kid again!
EditGrid Spreadsheet by user/flfmmqp.
Marathon runners suffer the agony of da feet
I don't see much value in running the 15-19 mile runs.
I think you are right though. I might need a couple of easier weeks in my log. Any suggestions of where?
As you prepare for a marathon, it is also important
to avoid the common tendency to carry out a long run
each weekend. There is little value in such repeated efforts,
and in fact such incessant hammering at the door of
prolonged running usually heightens injury risk and lowers
the quality of the training which is carried out during
the week, in between the long runs. The general belief is
that such long running is needed to prepare for the rigors
of the marathon, but the truth is that there is nothing about
the marathon per se which requires a weekly leg-pounder.
Implicit in the philosophy of the necessity of the long
weekender is the suggestion that the human body will
somehow forget how to go long, will forget how to have
enough endurance to run a marathon, unless a weekly
pounding is administered to the leg muscles. Nothing
could be further from the truth! While it is important to
gradually work up to a 20- to 22-mile training run in
preparation for a marathon, it is not necessary to turn your
legs into chalk dust during training. As is the case with all
of the distances we have studied so far, high fitness – not
high training volume or a high frequency of long runs – is
the factor which will produce the best-possible marathon
performances. High fitness, as you have already learned,
is fostered more effectively by a scorching vVO2max
workout, a lactate-stacker session, some 2400-meter intervals
at 10-K pace, or a sizzling fartlek effort on wooded
trails, compared with inching along for 13 to 20 miles at
mediocre paces. It is far better to reserve the long run for
every other weekend, or even every third weekend, and to
carry out high-quality efforts on days which used to be
designated for the long slogs. If you have completed a 20-
to 22-mile training run as part of your marathon preparations,
with a good chunk of this run completed at goal
pace, and if you have also optimized your vVO2max, lactate-
threshold speed, running economy, running-specific
strength, and max running speed during your premarathon
build-up, then you will be totally prepared for
your big race.
Many marathon trainees believe that 18- to 20-
mile long runs prepare their bodies to handle the rigors of
a full marathon, forgetting that all they have really learned
to do is run a partial marathon at slower-than-goal pace.
To make your long training runs (the ones you carry out
every other week or every third week during your training)
relevant to the race, it is important to make such efforts
race-specific. This simply means including a significant
chunk of miles at goal marathon pace within the
overall run. You can be very progressive in this regard: If
your current long run is six miles, for example, you can
include three miles at goal marathon tempo (warm up with
two easy miles, cruise for three miles at goal speed, and
then cool down with one light mile). Over time, you can
increase the length of the long run by a mile or two per
workout, until you reach 22 miles – with about 10 of those
miles at goal marathon speed.
It makes sense, in fact, to complete one race simulator
about four to five weeks before your marathon date.
To complete the simulator, simply run 10 miles fairly easily,
at a pace about 45 seconds per mile slower than goal
marathon tempo, and then – without stopping – click off
10 more miles at goal marathon speed, before cooling
down with two miles at 45 seconds off marathon pace.
This great workout, which involves running close to half a
marathon at goal race velocity while already tired, is a diagnostic
one; it will reveal whether your chosen goal is
too lofty or too humble. It is also great preparation for the
marathon itself, since it forces you to reel off 10 goalspeed
miles when your leg muscles are already in a fatigued
state. Finally, the simulator improves confidence
and efficiency at hoped-for marathon intensity. Don’t forget,
however, that you must build up gradually to simulator
status, starting with about six total miles (with three at
goal pace). Bear in mind, too, that you will need ample
recovery after the simulator, completing only light training
during the following week and tapering your training
steadily and progressively between the date of the simulator
and your big meeting with “m.” As mentioned, the
simulator should be completed four to five weeks before
your marathon; if you squeeze the two together, you won’t
be fully recovered on race day, and you will not be able to
achieve your best-possible performance.
When you're on your deathbed, you won't be wishing that you'd spent more time at the office. But you will be wishing that you'd spent more time running. Because if you had, then you wouldn't be on your deathbed.
Just food for thought -- here's some thinking on marathon training, particularly long runs from Dr. Owen Anderson's book Great Workouts for Popular Races. (available at www.runningresearchnews.com)
If you want to get faster the only way to increase that time is to run faster longer.
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