Tuesday, November 22, 2016

Marathon Number Six - Week One

I was out for a walk today and decided that I want to write more.  I'm going to run another marathon and writing about my training will give me a good excuse to do just that.  My goal is to post once a week (at least) over the next eighteen weeks to record my progress.  So, here goes...

Race: The Two Rivers Marathon.
Goal: I need sub 3:30:00 to qualify for Boston again. I'm shooting for 3:25:00 (7:50 avg).

Weight - 179.  This is about 9 pounds heavier than where I need to be.  I have added a little bit of muscle in my upper body by lifting weights and other exercises but that can only account for a pound or two at the most.  For some reason, my resolve to avoid junk food has been very intermittent for the past couple months.  I can do well for a few days but then I find myself screwing up and I can't seem to stop myself from overeating.  I need to drop the weight very soon because once marathon training kicks into high gear it will be very difficult if not impossible.  Training requires a lot of calories. Trying to lose weight and run a lot of miles leaves you feeling exhausted all the time and increases your chances for injury.  It is time to get this shit under control!

Injuries - Nothing acute, but I'm recovering from Piriformis syndrome.  I struggled with this all summer but finally broke down and went to see my PT.  I've been rehabbing for a couple months and making good progress.

Training Plan - I am using a plan from Advanced Marathoning by Pete Pfitzinger.  It'a an 18 week plan that caps at a 55 mile week.  I've used this plan in the past with mixed results.  The most success I've had with this plan is when I added a some easy paced runs to bump each week up by 7-10 miles.  I don't plan to do that this time around, but I will get some cross training on an indoor bike.

Training Buddies - I plan to run the marathon and as many weekend long runs as possible with two friends, Linda and Jesse.  We have run a lot together in the past year.  All three of us run at about the same pace and enjoy each other's company.  It's nice to have people to chat with when you're slogging out a 2 hour long run!

Week One
Sunday, Rest or cross training
Monday, Lactate threshold 8M w/4M @ HM pace
Tuesday, Rest or cross training
Wednesday, General aerobic 9M
Thursday, Rest or cross training (Thanksgiving)
Friday, Recovery 4M
Saturday, Medium long run 12M

I'm writing this on Tuesday, so I've only had one actual workout so far.  Well sort of anyway. Week one of marathon training has been a bit of a shock to the system for me in the past. Even though I have a decent base built up, hitting those workouts in week one has been a struggle.  This time around I decided to follow the first week for two weeks prior to starting but with the mileage reduced a little bit.  I'll update this post at the end of the week and let you know how that works out.

The weather on Monday was cold and very windy so I opted to do the lactate threshold workout on a treadmill at the gym.  Like a lot of runners I know, I don't enjoy running on the treadmill.  However, with the high winds I felt like the best chance for me to actually hit and hold HM pace was to dial up the pace on a TM.  I ran the first 4 miles at easy pace (~8:30) and the last 4 miles at 7:40.  I probably could have gone faster but I didn't want to push my luck.

Tuesday is a cross training day.  I did all my PT exercises and stretching.  In addition to that I did a few curls and 60 push-ups.  I also took the dog for a 2 mile walk.

Wednesday called for a 9 mile general aerobic run.  I did that run in my neighborhood and it went fine.

Thursday was Thanksgiving.  I did a pretty good job of not over-indulging while still having a good time.

Friday's recovery run was fun.  Cindi and I took Copper down to the C&O Canal towpath.  Cindi ran four mile and I ran five.  I ended up doing 2.5 at her pace and 2.5 at mine.

For my "medium long" run on Saturday I decided to go back to the towpath.  I had an "oops" moment where I didn't hit the start button on my watch. I don't know what happened; either I forgot to start it or I made a mistake.  Whatever the reason, I ended up running about a half mile or so without my GPS so I had to guess where to turn around.  I got pretty close.

The run itself was OK although I wasn't feeling my most energetic.  I slogged it out and wound up with 8:21 average pace.

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