marthonrookie plan? anyone done it

[swim-mom]

Hi everyone -

I am doing the Princess 1/2 in March, and Monday is my 10 week mark to start training. Before I embark on this plan, has anyone ever done it? Have you had success with it??

I do need something to follow, since it is my 1st 1/2.

Any suggestions?

 

[cewait]

First let me say that this plan will get you to the finish; as will most any plan you can find on the web.

As a coach I am not a fan of the buildup progression. I am a subscriber to periodization which builds for 2-3 weeks and is followed by a pull back. Then starting the cycle up again. This allows for recovery but more importantly, increase in strength. Work is not where strength gains occur; rather, recovery.

Just a quick layout without knowing much of you background I would suggest a build up something like

4,6,8,5,7,9,6,10,8,half

One really does not need two weeks taper for a half. In fact if I knew you would be injury free on the 9th week and needed a mental reassurance I would change the last 8 to a 12 and have you run it easy then peak out at 13 in the race the following weekend. I just add the 'traditional' taper for the half as a buffer in case of fatigue or injury.

 

[goofy57]

I used the marathon rookie plan for 3 half marathons I ran this year and found it worked fine for me each time.

I am thinking about using the full plan for a marathon next year.

Hope this helps.

 

[swim-mom]

Stan - thanks for the info, great to know it works!

******

Charles - I am just 5 months post-op from cervial surgery (ACDF w/corpectomy) basically fused from C4 to C7 in my neck with cadaver bone. My dr has given me the clearance to run the 1/2 and start training seriously now.

I have been running 9 miles a week, at a slow turtle pace until the day my plan starts which is tomorrow. My dr said I can do anything but weights due to the neck region being so weak.

I have had problems with my shins,and have since bought new sneakers from a running store and everything is OK (shins still sore, but I am assuming it has alot to do with me being inconsistant with running - for example we had 22 inches of snow on the ground for a week).

I can run 36 minutes without stopping, which is my 3.1 mile route I do (except to cross the roads, as I lost the ability to turn all the way to look over my shoulder).

Given my history should I follow the plan or use your long run schedule? I have never done this before so I am open to anything!

Thanks!! a million

 

[cewait]

I would favor a plan where one adds distance over a three week period then puls back a week, then repeats. I would go with the plan I had but ADD a mile range down one mile. So if mine says 4 miles make it 3-4 miles.

To help with the shins there are several ways to go. I find walking /running hills works miracles. It takes a treadmill but if you run/walk a set of repeats starting at 6% for a couple minutes then increase one percent avery other minute until you hit 10% for two minutes then repeat 5 times you will help the legs out. It will focus mostly on the upper hams and glutes but will work the inner quad and calves also.

The cool thing about high elevation walking/running on a mill is that the shock from impact is no worse the walking.

You will want to continue icing and I would look for compression to assist for post icing. There have been a couple posts recently about compression.

I am also a big believer in foam rolling

This is for the shins

http://www.bodyspex.com/Exercises.aspx?ExerciseArticleID=9

Make sure that you can do this since you have had your surgery.

Hope this helps

 

[swim-mom]

Thanks again!!!

I am going to modify my long runs, based upon your suggestion. Sometimes you need to trust others when you - yourself dont know what to expect

I am going to stretch a little and then go and do my first run of week 1 (out of 10 weeks) ---- its 3 miles - I plan on doing an easy/slow 3 -- funny thing is that it is only 35 out and the wings are wiping, so even if I wanted to do a fast run - the wind gods are saying NO!!

"one foot in front of the other" is my new motto over the course of these 10 weeks !