As fall has arrived and the tree’s colors are beginning to change quickly, most runners are probably taking time off or finishing up their last fall race before the snow begins to fly. I’ve decided to use these weeks to continue laying down a solid base and hopefully continue it through the winter months in order to be more ready when marathon training begins in early 2014. My two mains concerns after my 2013 racing schedule were: figuring out my race day nutrition and getting stronger. I will tackle the nutrition piece in another blog post, so today’s post is more about my upcoming training schedule that will allow me to get stronger.
I am lucky enough to have a gym on-site at my work with a personal trainer that is available to train me as long as I schedule in advance the training the session. I have not taken advantage of this up until a few weeks ago. I had a brief discussion with the trainer on what my goals were for the “off-season” and if he thought we could put a plan together that would help me achieve those goals. He agreed we could make that happen and a couple days later he presented me with a plan to do so. My goal is to get stronger, not more bulkier or be able to push a car, but to get physically and mentally stronger so during my races I feel like I have more to give over the last 1/3 of the race vs. feeling completely wiped. I know nutrition will aid in accomplishing the above thought but I think being both mentally and physically stronger will aid in that goal.
The plan is for me to lift two days a week and follow a three week plan before switching up the activities. Each lifting day consists of three supersets of three activities each. Within each superset there is an activity to focus on upper body, lower body, and then core. Again my goal is not to bulk up but to strengthen what I already have. Day 1 activities include: squats, dumbbell bench press, crunches, swiss ball leg curls, bent over rows, deadbugs, bicep curls, tricep pushdowns, and planks. Day 2 activities include: split leg squats, incline pushups, V-ups, side lunges, pullups, sharks, shoulder press, lateral raises, and oblique twists.
After any race that I have done no matter the distance (sprint triathlon to half-Ironman triathlon to marathon) I find it tough to let my body recover doing easier or no workouts. I have just put in months of training building up my weekly distance and time commitment, only to force my body to slow down. Experts will argue how much time you should allow yourself away from running and I believe it varies amongst the person. If you’ve been running awhile and are feeling a little burnt out I don’t think there is a problem with taking a few week break before resuming your training plan to get that spark and excitement back for running.
After running the Sioux Falls Marathon, I had to drive 3 1/2 hours back to Fargo before I was off to San Francisco the very next day for a week long conference for work. Spending nine hours in the airport and airplanes was necessarily what I would suggest to friends after running a marathon. My legs felt surprisingly well the during my travel day to San Francisco and except for a little soreness after the 4 1/2 hour stretch from Chicago to San Francisco, I don’t think I hobbled too noticeably. Like anyone who works out knows, usually it is the second day after a race or hard work where your legs feel the worst.
I brought my running clothes with to San Francisco as I didn’t want to take the whole week off so when I awoke Wednesday and felt considerably less sore I put on my running clothes and headed down to the gym at the hotel. I knew running outside could leave me very vulnerable if I was any considerable distance from the hotel if a sore muscle or tired legs would surprisingly show up. I ended up running for 2.25 miles, which seemed to drag on forever. On Thursday my legs seemed to be back to normal so I took off towards the Bay Bridge and ended up putting 6.33 miles in along the pier. This picture was taken right before I headed back to the hotel.
I was able to get one more run in San Francisco before I headed back home to the Midwest. I’m back in my routine of running 5-6 times a week, but however next week I will include two days of strength training and will cut my running down to 3-4 times. I plan to create my training plan that will get me through Christmas here in the next days and will share it on the blog once it is complete. I don’t plan on running another race until the spring unless I’d pick up a short 5K or 10K here with the wife, however I’d like to continue to build my base and have my springtime training for my marathon make this past training look wimpy. I need to be stronger over the last 1/3 of the marathon and I’m determined to make it happen.
Please share any questions or comments below and I will be happy to answer them. Until next time, Happy Running!
The last month has seen some of my training highs and lows since I started running again in early 2013. After running a “slow” 6 miler on Friday, I woke up Saturday (7/20) with a swollen knee. My knee felt like a rubber band that someone was stretching to it’s max and all it wanted to do was snap. I had a 18 mile long run planned on Saturday and rather than further injuring myself I took to the ice and advil plan. I know how much it helps to get the long runs in during training for a marathon, but knew I still had plenty of time to recover, get some long 20 mile runs in, and still be in great shape come race if I just was smart about this swollen knee.
After five days of resting my knee, it was feeling great so I ventured out for a 2 mile run with no pain during, after or the following day. I slowly was ramping my mileage back up and have been very careful since ensuring I listen to my body and treat it like a delicate tool. Although there is no high like crossing the finish line on race day like I did in May at the Fargo Half-Marathon and plan to do in Sioux Falls in just a few short weeks, great training runs are a close second. The marathon plan that I have modified is to run a sub 3:30. My goal has been the entire time to run a 3:04:59, the qualifying standard for my age group, so for all the speed workouts I’ve increased the speed at which they were to be done.
The speed workouts have reminded me very much of my high school cross-country training days besides not having the large group of people to push you through the 800 or mile repeat. Although they many times can be tougher than a long run, the pain from them is temporary and once it is over, the feeling of what you just accomplished can leave one speechless. Every time I have one of these speed workouts I can’t wait to run that day and almost get jittery at work with excitement. As I write this blog post I’ve already been looking ahead to when I have 800 repeats again.
Lastly, I made a change in the footwear department. I will write a more extensive blog post about my reasoning on why I decided to make the change, but I am enjoying my new New Balance 890v2’s. Through five runs now I continue to like the feel of them more each time and am looking for a pair of race flats for New Balance for future marathons. For the Sioux Falls marathon I have decided to use the New Balance 890’s that I have been wearing for my training as they will be broken in but should still be very comfortable over the 26.2 miles. Please check back for my extensive post about why I made the switch the New Balance as I feel very passionate about this decision and encourage others to do the same.
I hope everyone has many happy miles in their training and upcoming races! I already am giddy about the Sioux Falls Marathon on September 8th when I will look to crush my PR of 4:13…by hopefully over an hour 🙂
Running has always been something I enjoyed. Starting with Wednesday night track meets to track in elementary and middle school to cross country in high school. Again in college I combined running with swimming and biking to become active in triathlons along with a few road races. You could say I get the “runners high” and I feel the thrill at both the starting line and finish line. Having this love for running has come and gone at times depending on different life events, but deep down I have always wanted to be able to qualify for the Boston Marathon. I always thought that if I ever did qualify, I would make the trip and run the historic race. After the events that took place on Monday, you better bet the house I will make the trip.
I will be running in the upcoming Fargo Half-Marathon and have set my goals. My career best half marathon is 1:38:17 and my goal for Fargo will be sub 1:30. No it will not qualify me for Boston (my age group puts my marathon time at 3:05), but it will be a step in that direction. I hope to enter a few marathons this summer/fall and other road races to help me along my journey. Getting to the starting line and crossing the finish line are great moments, but the journey that it takes to get to live those moments is where the satisfaction truly begins.
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison