Hi Linda! Let my try to answer some of these questions for you
:
Good Morning Scott,
I was just wondering did you do the walk/run program to train for the Goofy?And did you do the same during the race?Your times have been good.
I've used a 4 run/1 walk program pretty much since day 1. I find it to be the best approach for me both physically and mentally. Not only do I get a break once every five minutes, I've found that I'm actually faster when doing it. With that said, when I run on the treadmill, I don't walk (due to being easier to just set the thing for a pace and go). I've also come to the conclusion that if I want to improve my 5k time (and 10k time) I need to eliminate that walk while maintaining the same speed. Walking for a minute adds 20 seconds to the split...that isn't much for a big event, but is very impactful for the smaller races.
During this year's marathon, we pretty much ran the whole way until my cramping forced me to walk most of the last 5 or so miles. My expectation for next year is to try and fully run both events, with breaks only when refueling at the water tables.
The biggest reason for me to eliminate the walking is so that I can be more in line with Amy when we race. It's demanding on her body to start/stop all of the time so she prefers to run the entire way (or briefly walk once per mile). It's an easy compromise that I can make so that we can race together.
Finally, one of the most rewarding things for me last year was the fact that I ran the entire Rock and Roll San Jose Half Marathon (with the exception of briefly walking while consuming water at the water stops)...we chose to just lock in to Amy's pace and bust it out...it's something that I'm very proud of
Sounds like you have a good weekend planned for working out.Do you ever run on consecutive days? Should you not? I was just wondering especially when it is time for looooong runs.
While training for the first marathon two years ago, I would run on Monday, Wednesday, Thursday and long run Saturday. After experiencing some discomfort in my shins (either onset of splints or a shoe problem), along with feeling completely worn out after that Thursday run, I chose to eliminate the back to back and ended up doing Tues/Thurs/Sun for my runs.
For Goofy this year, I followed the same Tu/Thur/Sun plan but added in a walk on Saturday for half the distance of the Sunday run. After doing that for 3-4 weeks, I also scrapped it. It is my firm belief that if you can run 14 to 16 miles for your long runs, you can successfully complete the marathon. I know that's different than what is out there...but I'm not looking to do 8mpm or something ridiculous for 26.2 miles...my marathon goal is to finish with a respectable time. I feel the more miles you log during training, the more vulnerable you are to injury. I'd rather show up uninjured on race day, having felt good all through training and finish in 5 hours than I would if I had exhausted myself, risked injury and finished in 4:30. Just a matter of personal preference
In other words, I don't see a need for back to back runs...especially before/after the long runs...your muscles need to repair themselves to make them stronger.
Do you have a suggestion for a book about marathon running- Bingham, Higden(?sp), Galloway etc...
I'm partial to Bingham's Marathoning for Mortals. I'll be honest that I haven't read books by the others, but I have looked at their plans on their respective websites. I feel they are more geared towards trying to finish in a certain amount of time, pushing your body hard through training....while Bingham's is more recognizing your abilities, preparing your body for the event, with the main goal being crossing that finish line in good health.
With all of that said, I often think that too much emphasis is put on running a certain amount of miles, a certain number of times per week...with the most important thing being overlooked. Cross training and core strength. Running is so hard on your body...and I also believe that distance running is as much mental as it is anything else. If you can run 16, you can run 26. So why pound the pavement so much? Build up a solid cardio base with ellipticals, brisk walks, cycling, cardio classes, etc...at least 3 times per week. Integrate some core work at some point too and try to do that 3-4 times per week as well, in the form of pilates, ab exercises, classes, etc. Believe me, when you come up to mile 23 on the course, it's your core that will be pulling you through
Please feel free to ask me anything regarding training, nutrition, exercise, what to expect!
We've been through so much and have learned a ton through experience...I'm more than willing to share!!
...sorry for being so long winded!
)
. Totally stinks...hopefully next week will be another story.
