Getting Back on Track
This week marks an inflection point in training. The last several weeks have been beset by setbacks: Covid week 1, Covid week 2, the shock of an unexpected loss. This week I finally have no bad news to report, and it's reflected in my training.
I'm still reacclimating to HIIT class (my muscles are still sore for several days afterwards, which happened last time I missed a couple weeks too), so I did end up skipping my 3 mile run on Thursday to let my legs recover after HIIT and the new "mini long run" on Wednesdays. I remembered to bring fuel on my Saturday long run, and was able to complete it with minimal preventable misery.
26.2 is a lot of miles
Due to the cold weather, I did both my long runs at the indoor track this week. As I counted the laps, I realized that the last time I had run ten miles (36 laps!) I was nearly at the end of training for a half marathon. I felt the familiar fatigue and feeling of "this is a lot of running," but instead of reassuring myself that it was nearly over, I realized it was just the beginning.
Ten miles is not even half of the 26.2 miles I'll be running in May.
26.2 miles is a LOT of miles.
Intellectually of course, I knew this when I signed up. But now I'm starting to comprehend this on a more gut level. It's exciting and terrifying at the same time.
For now, I will focus on one week at a time and not worry too much about the final race. Hal Higdon did all the hard thinking about whether or not this is "enough" preparation, and since this is one of the most popular training plans I have no doubt he put sufficient thought into it.
Week 4 Plan
Total: 22 miles
Sunday: 3 miles
Monday: Rest
Tuesday: HIIT
Wednesday: 5 miles
Thursday: 3 miles
Friday: Rest
Saturday: 10 miles
Week 4 Results
Total: 18.83 miles
Sunday: 2.87 miles
Monday: Rest
Tuesday: HIIT
Wednesday: 5.88 miles
Thursday: Rest
Friday: Rest
Saturday: 10.08 miles
Marathon Training Food Plan
This week I also realized that I can't get by with the vague "eat more" feeding plan I had used when running my half marathons. So, I present to you my full Marathon Training Food Plan, adapted from this site.
1. Eat More Food
At least enough to replace calories burned during exercise, but more is more.
2. Carbs
Rest/Light Exercise Days
285 - 304 grams
(3.0 to 3.2 grams per pound of body weight)
Long Run Days
333 - 428 grams
(3.5 to 4.5 grams per pound of body weight)
3. Protein
Rest Days
48 - 67 grams
(0.5 to 0.7 grams per pound of body weight)
Training Days
67 - 95 grams
(0.7 to 1.0 grams per pound of body weight)
4. Fat
Limit to 48 grams on all days
(0.5 grams per pound of body weight)
This one is going to be tough because I like whole milk and I really want to focus on the "enough" food rather than worrying about how much fat I'm consuming. I'll try to be conscious of fat consumption but it's not going to be a major focus for now.
5. Pre- and Post-Run Feeding
30-45 minutes before run: small carb snack (e.g. gel or fruit)
During run: gel every 45-60 minutes
Within 1 hour of finishing run: full meal with macro ratios of 1 gram protein : 3-4 grams carbs
6. Keep snacks on hand at all times
This is exactly what they tell moms of toddlers, except my snacks will not usually be shaped like animals.
7. Minimize added sugars
This is another one that is like the fat goal: I will try, but it's a lower priority for now.
8. Hydrate
Self-evident.
9. Practice on Saturdays
My race will be early on a Saturday morning. I need to get used to:
No alcohol Friday night*
Light breakfast (carbs) and coffee**
Start run within 45 minutes of waking up
*Interestingly, as I increase my miles I'm finding alcohol less palatable in general. I dumped out half a beer last night because I just couldn't finish it. That's not to say completely unpalatable (I am mostly German after all), but I definitely have to be in the mood for it now.
**Might need to acclimate to skipping the coffee instead if it takes too long to drink it; we'll see how this plays out.
I'm not terribly worried about getting up super early on Saturdays to do the long run. I usually wake up around 7 or 8, and I'll have to get up around 5:30 or 6 on race day. The adrenaline of getting up for the race will help me get up early on race day.
Comments