Tuesday, January 24, 2012

Choosing a Marathon Training Plan / Training Tidbits / Other Random Updates/

I was going to do a great post on how to choose a marathon training plan. Then common sense hit me and I realized that half my brain is in Fiji on vacation!! Maybe next post.

Training is going swimmingly, but it's still January. Please excuse me a second while I pour the water out of my shoes..
LSD Lite II rain shell by Brooks. It "compresses into the size of a scone". I hope that I can stuff it in my fuel belt. It should be on the way!
(See the specs on the jacket)

It has been a long time since I have posted training details, so I will catch up with a few weeks here.


Things are going pretty well with running right now. It helps that I had a high volume (for me) October and also a high volume December, so the volume really is not brand new yet. Adding speed work back has added a bit of stress- in a good way.

The long run (Q1 workout) has been on Saturdays, and the Q2 workout seems to end up on Wednesday (still easy w/intervals at this point). I throw in a few strides twice a week, but only if my legs feel fully recovered from the last quality day.

Review (I am tracking my weeks from Saturday to Friday, just to keep my brain from going crazy with weekly mileage totals and figuring when to do each run.)
  • Week of Dec 10 (base,  week 5) 66 miles
  • Week of Dec 17 (base, week 6) 74 miles
  • Week of Dec 24 (week 7) 64 miles
  • Week of Dec 31 (week 8) 55 miles (sick and missed a run, goal was 64)
  • Week of Jan 7 (week 9) 59 miles (goal was 56 Resisted temptation to try to make up for missed mileage last week, looking ahead...)
  • Week of Jan 14 (week 10) 72 miles (90% peak)
  • Week 11 almost done- shooting for 72 again. Then 13 to go until the EUGENE MARATHON!
    A few days of notes (my apologies to those who click on my training tab and have already read this stuff) :
    • 1/17  Rain snow mix through entire run. (early AM, 72 minutes)
    • 1/18 2 sets of 4x1200 goal I pace = 6:11 (Rest between sets was shortened due to time and weather).
    • Add caption
    • Hardest workout I have done in a long time. Rained the entire time, 34F . Paces: 6:18, 5:58 6:05 6:18 . 10 minutes aerobic rest nearly froze me, wanted to quit. 6:20 6:17 6:13 6:16 Victory in completion today.
    • 1/19  Non stop rain. Third day of it.(early AM, 101 minutes) Easy run- not bad considering the deluge. Shoes were filled when I finished, water just rolled off my pants into them. But, on the upside, much warmer today and i took off the rain shell (too wet to bother with anyway) at mile 2, left it  dripping and came back by for it. Cows were out at the neighbors (still dark) and I saved the school bus. :) I guess they didn't feel like drowning in the flooded field.*massage in afternoon. 45 minutes just on my calves.
    • 1/20 Recovery run-- to recover from my last recovery run. Easy pace very slow and not easy feeling :) Just a little rain, turning to sprinkles. 
    Most runs I am fueling with Gatorade, lemon lime. I'd love to try some new things, but this is going well.
    *** 
    In random stuff...


    My 20 year reunion is being planned for this summer!

    I didn't make it to the 10 year, but the ladies who planned it got fed up and swore off any more reunion planning after that. I love them and there's a chance they may be reading my blog, so THANK YOU for planning. I bet it was FUN and TRULY SORRY I didn't make it...

    The guy who took up the reins posted this in our class group page:

    I don't think he was ever on honor roll. I'm not sure he was ever in student council either; but, he managed to figure something out in 20 years since high school:  Dictatorships are the only effective leadership there is! :)

    ***
    At home, I am 100% certain that I am not doing the BEST job I could be doing as a home-school mom. Our days are crazy. But, Nathan was not able to read at all in September.
    I am so proud of how far he has come, and grateful God has enabled him to be able to do this:



    Random Question:
    How do YOU choose a training plan?  What would you tell someone shopping for their first marathon plan?

    44 comments:

    1. Fiji? Ha! my line is usually Belize. Keep kickin that program.

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    2. My brain is in Hawaii. I hope to join it soon. ;) Way to go Nathan! :) I am planning on getting that jacket when I get home from my trip. Great training...sounds strong. I've already talked to you a bit about your training and I check up on you regularly so I won't say much. I still think your 1200s are pretty stellar. First marathon plan. If the goal is just to finish...Hal Higdon gets you there. That's how I chose my plan the first two time. I goggled "marathon training plans" and I chose the first one that I found and went with it. EAsy peezy. Hit up some 800's and ran everything else at an 8:00 pace and i was good to go. At least that is how I remember it. :) Ha! Choosing a plan for a marathon I want to do more than just finish at is a bit different. So many plans. As you know, I am switching to the Pfitz plan after spending some time with Hudson for awhile but never a week of faithfulness. For me, this had to do with just feeling a bit lost in my plan. Even the way that the plan was written kind of threw me off a bit...can't explain it. eventually, I'd love to write my own plan tailored just for me but that will still be awhile...I have more to learn. Lucky for me, Pfitzinger has a 12 week marathon plan and this week is week one! Perfect timing to switch. I like how Pfitz has his training columns laid out with the mileage total for each week. I also like how he has his long runs done. The other components and placement of LT, V02 max, and tune up races seem to make sense to me too. So, let the 12 weeks begin NOW. Just have to get word to my body that this is the plan. Hopefully she is on board. :) Can't wait to hear how you like this jacket! I ran at 5:30 a.m this morning outside but lucky for me...it wasn't raining too hard yet. :)

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    3. Oh and I have a feeling you're doing a pretty awesome job at homeschool if you do it anything like you train. You're awesome Raina!

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      1. Thanks Amanda! You are going to do VERY well with your new plan. Sometimes it helps to see an exact recipe. Get good rest :) Early bird!!

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    4. You saw my post about training plans.. I looked at a bunch, picked the one that seemed to make the most sense with where I am at and then modified it some to fit my schedule/goals.

      I can't believe it is our 20 year this year. Crazy!! Not sure if I will make it - but I will try.. August will be a busy month.. Ladybug Run on the 12th - and hoping to get on a H2C team on the 24/25 - and reunion in between?

      You are doing awesome Raina! Love reading your blog.

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      1. Really looking forward to the lady bug run :) I didn't realize it was back-to back with the reunion, though! I will keep my mom and dad busy that way, haha.
        I will go to the reunion rather than H2C.

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    5. I love Pfitzinger plans, too. I've run many PRs, thanks to him. I have never done Hudson for a marathon training cycle, but I had success with his plan for shorter distances. I did write my own plan for one cycle. I will have to do some researching, but I got my ideas from a book about becomming a self-coached runner. I then chose workouts from The Jack Daniels Formula. BEWARE: those Jack Daniel plans are for BEASTS! I had to modify a lot of workouts, but I really enjoyed the challenge of them and they did make me stronger.

      This very LAST training cycle, I actually paid a professional coach to make me a plan. I couldn't afford an actual running coach, but to me this was the next best thing.

      Keep up the good work! :)

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      1. I'm very curious about your newest plan, LA Runner! You did so well at Houston.
        I don't know if Daniels is for "beasts" haha, but I have trouble with the interval paces. I think it might be a common problem for me though- hard to hit I pace even for short distances, easier to hit T pace for extended periods.

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    6. Your training is looking very solid (and fast)! Keep it up!

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    7. Hey Raina,
      Yes, training is going swimmingly, I agree:) Awesome job! So excited for your marathon. Can't believe only 13 weeks. And Nathan is reading super well. I would say that you are doing way better than what kindergarten does. Chris volunteers in there one morning a week and maybe a couple of kids read as well as Nathan:)

      Choosing a training plan depends on your training level, experience, life circumstances, time availability, how you like to run (quality vs quantity). I personally think that most plans work well, but I believe that sticking with a plan for too many races/marathons will eventually stop helping you improve.

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      1. Thanks AM- he is first grade, so that's a relief!! lol

        Mixing things up is good. And YES...all those things factor in. Maybe that's why I have avoided this post topic. Too much to consider!

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    8. Way to go Nathan! One lesson my father taught me through my years of playing softball that has carried over to most of my life..."Do your best and let God do the rest". It sounds like you are doing that with training and with Nathan! Keep it up!

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      1. Great slogan, Nancy. TRUST!

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    9. That reunion post was hilarious. I think it must be 1000 times easier to be a guy a lot of times. "Here it is. Deal with it." How great would it be to be able to be like that? :)

      Love that shell. Running in rain, especially over and over again and COLD rain, sucks...I guess...I'm too wimpy to do it except in a race. I used the Runner's World Smart Coach App for my (first and only to date) marathon training plan. Enough detail to keep it interesting, simple enough to keep me from losing my mind.

      And, though I'm a teacher, I could never homeschool. I don't have it in me. I guess that's weird. I need structure. :) So awesome that your guy is reading! What a wonderful accomplishment for you both.

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      1. There is SO much work that goes into reunion planning. I truly appreciate those who have done it!

        I will be reviewing that shell soon. Stay tuned!

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    10. I'm not the best judge as what plan to pick, as I have a great coach, currently. I do like Ana Maria's response-you gotta consider the "big picture" and choose according to what is a challenge but is realistic.

      I try and remember that running is a simple sport, and a good training program hits all the high notes of base, speed, races and RECOVERY and keeps you motivated.

      I know a lot of my training is loosely based on Daniels' and Lydiard-lots of aerobic work and an extended 10-day cycle. Who says you can't double-dip!

      Keep up the good work!

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      1. 10 day cycle is interesting, Adrienne! I agree about the BIG picture too.

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    11. Fiji ? I choose Belize. The weather is horrible here. I actually would take just about anywhere but here.

      Your numbers look very good. As you know - recovery and motivation are the keys.

      Training plans - Heck if I know. I am just a hacker who is running around aimlessly. Good luck and let us know what you come up with.

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      1. I hope you watched the video so you could hear a verse today :) You aren't a hacker...Belize sounds good too!

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      2. Not sure if Fiji would be much better; my one vacation there rained more often than not (still awesome though).

        How do I choose a plan? First time - I picked the most no-frills, serious plan I had seen in RW that year (2005). Now I just follow the 15 Laws of Training (which everyone follows) and do my own thing.

        As for a beginner, make jogging a habit for at least two years before starting serious training. Then pick any plan and disregard the 4th Law (being flexible) for your first serious training plan.

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    12. I agree with some comments above about starting with Higdon's... a lot also depends on the runner's weekly mileage and how much time they have to build up. I ran my first peaking at only 40 miles per week, but that was all the time I had to build up there... you're a much higher mileage runner than I am! I like to mix in cross training, otherwise I do too much too soon and get hurt.

      I didn't know you were a home-school mom, good for you! It's something I've considered, but I don't think I'm quite cut out for it... but I really admire those who do!

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      1. Thanks Laura! We are taking it child by child and year by year. There's not a day that goes by that I don't wonder if I'd be better to put him on the bus, but moments like the video above make me glad I am doing it.

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    13. You are going to have such a great base, that will serve you very well! I would say: whatever standard plan you choose, always use your own discretion to listen to your body.

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    14. I have the best plan for Eugene! Are you ready?? I'm not doing anything ... on my own. I handed over control to the coach. He knows Eugene is the Goal. So he's in charge! I just get my calendar e-mailed to me and do what it says. I'm only on day 3 - but I'm loving it. I do the hard, physical work. He does the thinking part!

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      1. I think this is probably the best plan for everyone sometimes! :)

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    15. How cute to see his smile when he finished a job well done!!!

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    16. That is some killer training, Raina. Wow. Well done.

      And homeschooling?!?! Holy cow. You are my hero. I wouldn't last 10 minutes. I do well to help my boys through their homework from school.

      Training plans. Meh. I stuck with Hal Higdon for my first marathon. Went on to use "The Marathon Method" (cheesy book) for my second. Then I went with my coach. Haven't looked back!! I figure that he knows best, especially after my most recent 18 minute marathon PR!

      As for pacers re: your question in one of my recap posts. I have no idea if they were Clif pacers? They weren't wearing anything that would indicate it. I think they were just random selected runners.

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      1. Your coaching did you well, Allison! That was a GREAT PR. And NO wall this time. Who is your coach, anyway? Kinda curious.

        Clif pacers would have the garb on...and red balloons.

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      2. Joe Burgasser. If you google him, it will take you to a pretty cool Running Times article.

        He ran Twin Cities this past fall (age 73) in 3:29. Such an inspiration! Age is just a number!

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    17. Sounds like a killer 1200 workout! I'm sure it will pay off in Eugene.

      I have recommend Hal Higdon's plans to many beginners. I like that they are: free, different levels based on fitness and experience and lower in mileage than other plans. Very basic and easy to follow.

      I'm in a bit of a training schedule funk right now. While I've loved using Hal's plans (perfect for my last two marathons) I think I am ready for something a little more intense with more mileage.

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      1. I was not thrilled with that workout! lol.. I would love to be consistently at the right pace.. :)
        It would be fun to see how you do with more intensity and mileage, Tia! Especially after your last PR.

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    18. Yay Eugene!! This will be my first marathon (yikes!)so I felt like I wanted to go with plan someone else did -- so paid for a McMillan plan after reading around and questioning a few people. I'd love a coach but that wasn't in the cards this time.

      Your mileage looks high to me!! Will look forward to following your training. It already seems way too close to me.

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      1. Tricia! So glad you commented. Hopefully we can meet in Eugene. I have read of some other people PR-ing with McMillan. I am curious about his workouts! I'll be following your blog.

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      2. oh wow, sounds like a great plan. Eugene marathon is a dream of mine. Maybe someday. Keep us posted on how things progress. Looks like so far so good?!
        Are you recovering better?

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    19. I have always loosely used hal higdons because they were free and easy to find online, this year I am looking for something different, not sure what though.

      Great job with all your training!

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    20. Wow! That's a lot of miles!

      Lots of good stuff in Psalm 119. :)

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    21. Your training is very impressive, you are remaining strong and staying healthy...those are what counts!

      You are a fantastic mother and I am certain you educate Nathan with equal passion and enthusiasm, I am very impressed with his reading skills.

      Keep being strong - in all areas of your life. You are doing great!

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    22. Does it count when I comment in my head??I read this a few times at work and wrote a most wonderful comment in my head.....

      Looking forward to your review of that jacket!! A raspberry scone-sounds Delicious!! I have a similar jacket but Nightlife-yellow and black and it does really well as a light shell!

      Yes, your training is going SWIMMINGLY! Love to see it daily, love to see it spelled out again here! You're doing awesome!

      Training plans. I was really clueless. My first plan of any sort was for my first marathon and I just googled and somewhat followed a Smart coach plan. I ran 50 or so miles per week but I usually did only one speed day and I often skimped on that even. Didn't wear a watch or a Garmin 90% of the time. Oddly enough, finished within seconds of the time it projected for me-ha! I think first time marathon plans are so dependent on the individual goals. Some people say the only goal one should have for a first marathon is to finish. This wasn't me-I wanted the BQ:) Really depends on how many days, how many miles, how much quality....My dad has used Higdon and likes it!!

      You are doing an amazing job with Nathan. Really!! Max is one of the best readers in his grade now and he could hardly read at all at Nathan's age. Nathan is above where he was and he has all the one on one attention of someone who I believe is his greatest advocate! You should be SO proud of him and SO proud of yourself for what you two have done together!

      OK-off to bed. Riding the sleep train....

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    23. You are running a lot: quality and quantity. I like the running stats.
      It is difficult for me to follow a training plan because I have to take care to avoid injures (the incident left my leg weak). In the past I followed the RWs programs.

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    24. Thanks for directing me to the comments section. I will definitely look up some of the plans that other commenters have mentioned!

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