The heat of summer is letting up and cooler temperatures are just around the corner. It’s a perfect time to hit the heart of your marathon training schedule. And with my next marathon coming up in October in St. Louis, I’ve been getting into a much more disciplined training routine over the past several weeks.
I love getting outdoors this time of year, running along the trails near the river, and enjoying the fall colors. The display makes the miles fly by, and reminds me why I love getting out into nature. Even though being out on the trails is my favorite part of running, I also need to be flexible if I’m going to meet my fitness and training goals.
Through the winter I average running about 12-15 miles per week. My strategy for marathon training is to start with that base in the spring and increase by roughly 10% mileage per week. I have seen this system work extremely well. If you attempt a more rapid build, you could be setting yourself up for injury. If you try a slower build, you may not improve as quickly as you could and therefore don’t reach your goals.
The weekly miles add up as follows: a weekend long run that is 40-50% of my weekly total, a midweek semi-long run that is about 25% of my weekly total, and two shorter runs to make up the total miles I am shooting for that week. So, for example, on a week that I plan to run 40 miles, I may run 18 miles on Saturday or Sunday, 6 miles on Monday, 10 miles on Wednesday, and 6 miles on Friday. I like the system of alternating easy and hard days, and even taking a day off after a longer run to let the body recover. That seems to become more important the older I get.
Four weeks before the marathon I start to taper, running about 25% of my peak mileage the week before the event. Those weeks also are good times to do a little more speed and hill work to get the legs turning over faster.
I’m a big believer in weightlifting or calisthenics and stretching. By staying strong and flexible along with the cardiovascular fitness that comes from running, we can further reduce the risk of injury and make sure that we have overall fitness that will serve us in other physical activities, such as cutting firewood or lifting heavy objects. It is also important to maintain a nutritious diet and make sure you have the proper gear for a healthy training regimen, such as the clothing and shoes you wear and the type of eyewear you choose. Before a long run outdoors, whether on a trail or in a marathon, I always make sure to prepare by eating a healthy meal, drinking lots of water and dressing appropriately for the weather. Wearing Transitions® lenses also helps me to see clearly and comfortably when light conditions change, so that I can follow the trail and keep up with the marathon route, all while enjoying the scenic views around me.
This all sounds like a big commitment of time, and it is. But how often do we watch an entire football game on a Sunday afternoon? Just think how many miles you could run in those three hours! My record is 20 miles. Maybe I am a little crazy for saying so, but my opinion is that you might as well get some exercise during the game. Then even if your favorite team doesn’t come out on top (like my Minnesota Norsemen last year) at least I get some exercise out of the deal.
It’s always a good idea to see your primary care doctor before you start an exercise program to make sure you feel your best, and to visit your eye doctor regularly for comprehensive eye exams to make sure your vision is healthy, too. The benefits of exercise are immediate and lifelong. Create a vision of yourself being fit at any age and go for it. Let me know how it goes.
