hey, thanks for stopping by, I posted a link to my chicago marathon race report from last year in my log--unreal
hey, our marathon time goals are similar. last year my mile time trial predicted at 4:32. of course, chicago totally nixed that with 88 degree weather and a full on disaster, lol.
so with my improved fitness, 415 might be in the ballpark, especially if I continue to improve like I have.
Thanks, I am just trying to get some of my conditioning back from low mileage the last few weeks. Its amazing how fast it goes away!
Yes, Marathon training starts on June 9th. I am doing the Hal Higdon Novice program. For my first one I don't have any real time goal. I mean I do, but I am not worried if I miss it. I am going to shoot for 4:15. So it gives me something to practice while I train. His novice program does not have any speed sessions, so I will change that up and run a few tempo and pace runs. The first few weeks should be a bit lower then my avg runs now, so I can get back in the swing of training.
Not sure what strength training I will be doing. I really wanted to stick with NROL, but lately I can tell that the lifting and running are starting to wear down my body to fast. Like others here have said its one or the other. I can't continue hitting lifting PR's and expect my legs not to be pissed at me while I run 15 miles. So I may continue with NROL and just drop the weights on the leg days to a real minimal weight.
If any of you have suggestions for a good program for strength while running drop me a note. I just don't want to lose all the muscle I have gained while training for 18 weeks for the marathon, but I realize something has to change. I can't live in this state of constant soreness while upping my mileage in the heat of the summer.
I did Hal Higdon's Novice program too! I liked it a lot. 4:15 seems like a great goal. I finished Chicago in 5:52, but that was totally not my fault, it was the weather's. hee hee
I wasn't strength training when I did the marathon training, but I would second the advice to ask Wendy. I think she cuts the strength training down to 2x per week, but I'm not sure which program she uses. Though like I said before, I would strongly recommend not doing Fat Loss III. ) Maybe you could focus more on your arms and core during the 18 weeks, and only hit your legs once a week?
hey marty. my in season schedule looks like this (weights are NROLW-currently starting stage 6)
mon: weights
tues am masters swim
tues pm track
wed: weights
thurs: tempo run
fri: masters swim
sat: long run
sun: off , easy kayak, beach biking other low key activities
oh, and I might add that I recover really well for a 44 year old woman. not sure why I can handle this but I do--it might be because all of my long runs are run/walk check out jeffgalloway.com
last marathon season (chicago) I did NROL but only 2 x week
congrats on your chicago finish!!! the link to my race report is in my log
hey, thanks for stopping by, I posted a link to my chicago marathon race report from last year in my log--unreal
hey, our marathon time goals are similar. last year my mile time trial predicted at 4:32. of course, chicago totally nixed that with 88 degree weather and a full on disaster, lol.
so with my improved fitness, 415 might be in the ballpark, especially if I continue to improve like I have.
Thanks for the links. If given the right conditions, I could get close to 4 hours. I just don't want to go into this race with any real goal but to finish strong and healthy. It will be my first marathon and I want to enjoy it.
Quote:
Originally Posted by stingo
I agree 100%. Great work.
Thank you. Its odd some weeks I feel better then others. I think I have hit the wall for now on weight and should focus getting my form down with this much weight.
Quote:
Originally Posted by marthand99
I did Hal Higdon's Novice program too! I liked it a lot. 4:15 seems like a great goal. I finished Chicago in 5:52, but that was totally not my fault, it was the weather's. hee hee
I wasn't strength training when I did the marathon training, but I would second the advice to ask Wendy. I think she cuts the strength training down to 2x per week, but I'm not sure which program she uses. Though like I said before, I would strongly recommend not doing Fat Loss III. ) Maybe you could focus more on your arms and core during the 18 weeks, and only hit your legs once a week?
Marty,
That is still a good time for that race last year. At least you finished and did not have any ill effects from it.
As I see it now I will stay with NROL. Do Hyp 3 and Strength 3. I think I will only do 2 or 3 days of lifting, so it will take a while to get through these. Should be close to like week 14 or 15 in the marathon training. Then I will stop lifting all together and just focus on the race. With that all said I am learning to not push myself beyond what my body is telling me. So when I get in to it, if I have to make adjustments I will. For the most part the first half of the training is mileage I do on a normal week anyway. After like week 9 it starts getting into the longer runs 15+.
This is going to be fun!!
As another note. I think I am going to buy a bike and take up biking too. I think it would be good on my cross training days. Dare the thought of doing some TRI's enter my sick mind!
tcoy777 I am doing the same thing, I am getting a bike for my birthday!!! What type are you looking into???
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
tcoy777 I am doing the same thing, I am getting a bike for my birthday!!! What type are you looking into???
I am really not sure. I am asking as many people as I can to get some ideas. For sure it will be a used one. I don't want to spend too much money. I found a Novara Forza at REI that looked cool, but still maybe to much money for right now. You got any ideas???
Oh no... Another runner/lifter struggling with what to do. I have the same struggle coming up. Oct is the Portland Marathon and I want to run it but I don't want to undo my muscle gain and strength. I will have a lot of tough decisions in the next months as the time nears.
As far a bikes go, look in Craigslist. I found a great TR there last year for 1/2 the price of in the store.
Oh no... Another runner/lifter struggling with what to do. I have the same struggle coming up. Oct is the Portland Marathon and I want to run it but I don't want to undo my muscle gain and strength. I will have a lot of tough decisions in the next months as the time nears.
As far a bikes go, look in Craigslist. I found a great TR there last year for 1/2 the price of in the store.
You will have to keep me posted with your struggles!!
It really is a tough thing for us who enjoy distant running and lifting. We love to run and lift and the two most of the time can work together with some give and take, but for me the marathon distance is something completely different. I could keep on doing my same routine for any distance up to a half, but I believe the Marathon distance has to be respected. I like it though that there are so many here in the same situation.
5-13-08
Warm Up
1 mile at 9:20
abs
Bench Presses
1x8 at 115 lbs
1x4 at 135 lbs
Strength 2 Workout 2B
Bent over Rows
2x4 at 175 lbs +5 lbs
1x8 at 165 lbs + 5 lbs
1x10 at 155 lbs +5 lbs
Bench Press
1x3 at 160 lbs
1x4 at 155 lbs (-5 lbs)
1x8 at 150 lbs same as last time
1x10 at 140 lbs (-5 lbs)
Chin ups or under hand Lat pull downs
2x4 at 140 lbs (lat pull downs)
1x11 at bw chin ups
Dumbbell Shoulder Presses
2x4 at 45 lbs same as last
1x12 at 35 lbs (-5 lbs, but got all the reps)
Upper body Russian Twist
2x10 at 35 lbs same as last time
extra work
dumbbell bench press
1x10 at 50 lbs
1x7 at 50 lbs
1x6 at 50 lbs
1 min rest between sets.
running
3 miles in 29:30 Easy pace.
Kind of lack luster workout. I could not superset the rows and bench as there were too many people in the gym. I added the extra bench stuff in some attempt to work on my extremely week bench. I just don't have the chest strength as I would like. Guess that's something to work on in the future.
thanks guys. When I am done with strength 2, I think I want to drop the weight down and focus on form on the bench. I think if I try this and really focus getting a full range of motion it may help me out. Where as now I for the most part get down low enough, but with the heavier weight I can't say that I am always consistent.
If any of you have suggestions for a good program for strength while running drop me a note. I just don't want to lose all the muscle I have gained while training for 18 weeks for the marathon, but I realize something has to change. I can't live in this state of constant soreness while upping my mileage in the heat of the summer.
I realize I am chiming in a little late with this reply...
If you stick with at least 2 days a week of strength training, you shouldn't loose (and probably will continue to gain) strength. Keep your lower body stuff simple, and limit that to one day a week as the race gets closer.
According to many, it is better to strength train while training for a run than to just run. People forget how much a good run is a full body workout, and having a strong core and upper body prevents so much fatigue as the races get longer.
I realize I am chiming in a little late with this reply...
If you stick with at least 2 days a week of strength training, you shouldn't loose (and probably will continue to gain) strength. Keep your lower body stuff simple, and limit that to one day a week as the race gets closer.
According to many, it is better to strength train while training for a run than to just run. People forget how much a good run is a full body workout, and having a strong core and upper body prevents so much fatigue as the races get longer.
No your not too late. Marathon training does not start until June 9th. I think your right with the plan. Its kind of what my gut is telling me. Do Hyp 3 but only 2 days a week. That way I hit 1 upper body and 1 lower body. I will probably go light on the leg days with the weight. This may give me the time to focus on my upper body weaknesses.
Thanks for your insight. Its going to fall perfect. I finish Strength 2, then my rest week, then Marathon training starts.
1 mile at 9:30
Deadlifts 1x5 at 135 and 1x3 at 225
Strength 2 Workout 2C
Deadlifts 4x4 at 265 lbs (+10 lbs) PR Rep range
1x12 at 220 (+5 lbs) PR Rep Range
Rack Deadlifts slightly above knee height.
1x3 at 295 lbs (+70 lbs)
2x3 at 315 lbs (+20 lbs)
BSS
2x10 at 35 lbs (+5 lbs)
Back Extensions
2x10 at 50 lbs
Hanging leg raises
2x10 at bw
Running
1.5 miles in 15 min (recovery pace)
This was a good solid workout. Felt great throughout the whole workout. I was really spent at the end and had to force myself to get the legs moving for the run. I was in meetings all day long so my food was a bit less today and the timing of the meals were not that same as usual. I think that maybe why I felt so sick after the workout. I felt better after getting home and having my post workout protein shake and some almonds. I did the rack deads with the bar just above knee level. I see my error from last week now and will drop it down to knee level next week. I don't know if I can pull as much as this week, but at least I will be doing them correctly.
Warm Up
1 mile at 9:30
abs
shoulder warm ups YWTL
Barbell Push press 1x10 at 45lbs
chin ups 1x3 at bw
Strength 2 Workout 2D
Barbell Push Press
2x4 at 110 lbs (+10lbs)
1x8 at 100 lbs (+10 lbs)
1x12 at 95 lbs (+15 lbs)
Wide Grip Chin Ups
2x4 at 25 lbs (+5 lbs)
1x8 at bw (same)
1x10 at bw (last time did lat pull downs)
Dumbbell Incline Bench Press
2x4 at 55 lbs (+5 lbs) PR
1x12 at 50 lbs (+ 5 lbs)
Cable Seated Row
2x4 at 140 lbs (+10 lbs)
1x12 at 120 lbs (+ 10 lbs)
Upper Body Russian Twist
2x10 at 40 lbs (+ 5 lbs)
Running
3 miles at Marathon Pace (28:26) (9:30)
1/2 mile cool down 5 min
I just realized that I am suppose to be doing 6-8 reps on that last superset of incline bench and rows. OOPS! Either way this is the first time I could get the 55's up on the incline. I was pumped. I could have gotten 6 reps out of them. This workout felt stronger than last week and my shoulder held up. I think the YWTL work I did helped.
You gotta know I focused in on those deads. Nice job.
I am glad. I always think,"I wonder how John's doing on his deads"? Its funny I have been talking to a guy that works at the gym about my workouts. He is doing deads too. We both agree its the best lift out there. I have concluded that I don't care how much I can bench to a certain point. I just want to keep improving on my deads and squats. To me its more functional then a bench. If some one or some thing is on my chest and I can't move them, then I guess they win! But with the deads it will help me in my running and lift heavy crap and not kill myself. Like Wed lifting our new wood bed frame up a flight of stairs. The box said it was like 110 lbs. My wife could not believe I got it up stairs, I told her its all the deads.
Long Race Pace Run
7.02 miles in 1:07:51 for a 9:39 pace (4:15 marathon pace)
Recovery run
1.5 miles in 15:48
1 mile walk
I set out to run last weeks route in reverse. I was going to hit the first 3 miles at marathon pace, but was able to hold it for 7. I had to stop a couple times after some big hills and stretch a bit, but overall felt ok. Hit mile 7 and died a horrific death. The temperature had gone up 10 degrees from when I started and I was starting to feel it. I could have pushed through the last 3 miles to get my 10, but I realized that I was not having any fun and was getting to not enjoy my run. So I stopped, stretched and rested a min or so. Then started out to just run the last 3 easy. My legs would not feel the same. They were dead 1.5 in and I just stopped and walked the rest of the way back to the car. Oh well, I was still happy about the run. I need to not push it so hard on my long runs for a bit. Just take it easy and enjoy the run.
Nice work - some days you just don't have it in you to fulfill what you planned on doing. The key is knowing when and how to push it, and when and how to let it go.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks for stopping by my log. Glad to hear your shoulder is doing better. My shoulder is doing a bit better since starting the YWTL stretches. I tried a floor pushup today and it's been achy all day. I'm laying off the floor pushups and presses for a bit longer. I really want to be fully functioning again soon.
Nice work - some days you just don't have it in you to fulfill what you planned on doing. The key is knowing when and how to push it, and when and how to let it go.
Thanks Tom,
Its a lesson I am slowly learning. I am usually to stubborn for my own good. I am starting to realize that these runs are training, not the race. To push beyond what I can do on a training run will only ruin my chances of a good race.
Quote:
Originally Posted by foodfromafar
Thanks for stopping by my log. Glad to hear your shoulder is doing better. My shoulder is doing a bit better since starting the YWTL stretches. I tried a floor pushup today and it's been achy all day. I'm laying off the floor pushups and presses for a bit longer. I really want to be fully functioning again soon.
Yeah mine is getting better but still a bit sore. Hung a ceiling fan last night and its really sore today. I can tell though that the stretches will eventually help loosen things up.
First of all NICE DEADS and RACK PULLs!!!! Aren't they the most awesome exercise??! I love both of them for some reason. The rack pulls I just love because you can lift like a monster.
RE the 10 miler..... I would not worry at all about this one. Take some time to rest and re-feed and keep on trying. If you keep bonking on the runs that re-think your eating, sleeping and workout schedules. I know that doing HIIT (hill sprints are the best) training that my distance runs are way easier especially the hills.
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