Any advice on the long run?
Reading Runner’s World has been totally psyching me out lately. I see all of these awesome training plans in there – for half marathons, full marathons, speed work, intervals… but I cannot follow them because of the whole “too much too soon” rule. Stupid rule.
Normally, I am ridiculously optimistic about my running. I say things to myself like “You can run this marathon! What’s a month or two off from running?”
Apparently, a month or two off from running for me is a weight gain and a huge loss of lung capacity.
I am just a teensy bit worried about running this marathon.
I realize there is no reason to have a goal time to finish the race in now. The goal is just to FINISH, at all*.
So, for now, I am going to focus on the long run portion of training. I’ve read that is the part of training for a marathon that you should definitely NOT skimp on. I’ll have to get my weekly mileage back up when I can.
Below is a chart of the “pre-injury” long run plan (FIRST) that I wanted to follow, and my post-injury plan, which I came up with in a few minutes… and could really use some input on!
(I am signed up for a half marathon on Sept 12, and the full on Oct 10)
I have no idea how to get my mileage back up… obviously. Do any of you experienced marathoners have advice for me?
I know it may seem ridiculous to some people that I still want to run the Chicago Marathon after having to take so much time off from injuries, but I am stubborn. And registration was expensive!
*With minimal shuffling.
Themocracy
not ridiculous at all! why do you think so many of us run them injured, it’s all the build up and months of anticipation we want to do them!
I think that your plan looks good. You may need to just adjust your pace to allow yourself to hit the long run miles and don’t worry about that at all. The main goal for right now just needs to be injury free.
This newly revised schedule isn’t unreasonable at all. The only input I might provide is to consider (if necessary – listen to your body) running only 8-10 miles on your “rest” weeks instead of 12-13. Other than that, fingers crossed your body cooperates with you!
I wish I had some advice to offer but I’ve never run a marathon or a half (yet). My first half is the same day as yours. 🙂 Good luck and try to stay injury free!
I wish I had advise for you, but I have never run a marathon. When I did the half, I didn’t do a specific training plan…I just kept adding distance until I realized I was running 13+ miles and should do a race. I will be interested to read your comments because after my baby is born I feel like I am going to be starting from scratch distance-wise.
I have no advice either! It takes me a long time to build miles up and I have to do it really slowly. So like if I go from 8 to 9, I have to run that 9 consistently for a few weeks before I can bump up to 10. I cannot go a mile extra each week. If I do I will get injured for sure.
How are your runs feeling?
My runs have been feeling good, except for the scorching sun and my lungs 🙂
Ugh, I wish I had some good advice, but I’ve never been in this situation before. Since you’re focusing on the long runs, can you maybe do more run-walking to take down the intensity of your weekly mileage?
I think that is a good idea. I have not tried that before. Do people do run 9 / walk 1? Or do they do it by distance? Run .9 / walk .1?
Your new plan looks “doable” (but a bit of a jump Aug 14-21). You are right to concentrate on the long run. With this mileage you may want to do a walk/run sort of plan to get the most distance out of your body. Your cardio will come back more quickly if you are consistent in your training. I trained for a marathon while I had a neuroma and was forced to walk the last 2 miles of EVERY long run. On race day this was no problem because my body was used to being on my feet, and the distance. Of course doing a couple 20 milers will get you finishing in better shape and time, but since this is your first, REALLY throw away any idea of time and just enjoy the experience. The medal is the same either way and NO MATTER what your time is when you cross the finish line, you will be very proud of your accomplishment!
So did you follow a schedule but just walk the last two miles, including at the race? You didn’t do a walk/run for each mile?
I am totally not concerned with my time for this full… well, I don’t want to be behind the street sweepers or anything, but you get the idea!
You need to stay in touch with your body. If you feel any pain, ease off. Stay flexible in your plan. I would seriously evaluate whether you just want to cross the finish of the marathon or whether you want it to be a good experience.
It won’t be easy no matter how hard you train but running it injured could sure change any future running plans you might have. If you get over that injury and run strong, you’ll progress as a runner. Be patient and strive for a good experience.
hi kim!!! i love that sunny picture of you at the top. so cool!
my advice is to BUILD. start small, very small, and build on that. take on new running routes so you are interested in your distance building, too. you can also use a run/walk ratio to build mileage. hopefully you stay pain free!
Hey Kim!
Well, selfishly, I’m glad you still have the Chicago Half on your schedule, b/c we’re still planning to be there for it. 🙂 Also, I noticed you noted *with minimal shuffling for your marathon completion. Kim, I know you read/research a LOT… so I’m wondering: Have you considered the Galloway method for this marathon? I realize you’d rather not walk/shuffle, but truth is, it’s a technique used by lots of runners, including the super-slender, very-well-seasoned variety. (I was kind of shocked by this, frankly, when I joined a Galloway training group, but it’s true!) The goal is to run injury-free for your entire life, and there are 5-1 interval groups running sub 8 min/miles with this method. The one-minute interval allows your body a teensy bit of recovery and pushes you farther, safer. I’m just sayin….
As for your modified plan, I’m wondering: will you have enough base mileage in (18+) before Oct 10th? Hitting the wall=not fun.
HUGS from Orlando!
p.s. ~ Loved the mosquito post – living in Florida and all.. pesky critters!
I think that is cool you are in a Galloway group. So they run 5 and walk 1? Minute?
By shuffling, I don’t mean walking. I should have been more clear! When I run a 11:30 pace or slower, I start to shuffle my feet, which is bad for my form, and I should just be walking!
And I have no idea if I will have the base mileage in! Maybe I will run 20 and walk 6.2! 🙂
I have no advice, I can’t even run down the block, but just wanted to wish you luck on training and of the marathon itself! GO KIM!
I think you have plenty of time to get a better feel for it before the marathon.
I did the same basic plan as you and got sick after my 16-mile run. I missed two entire weeks (including my short runs) that would be your Sept. 12 & Sept. 18 long runs. I continued with the original plan and *finished* the marathon two weeks later.
Your training before and after the injury will be plenty. It’s tough to explain, but you’ll understand when it’s over. You’ll be OK.
Thanks for the encouragement Jon. I like hearing stories like yours 🙂
I agree with the people who are suggesting you don’t discount the run/walk method. Heck, if my long runs don’t get better I’ll be implementing it!
But that isn’t your plan for the full, is it? I was hoping I could get my speed up enough that we could run together…
I’m back..oh no! But I was thinking about you and the determination that you have for recovery and to proceed with your marathon goal.
Everyone knows the best workout for running is running but if you have a sensitive area, maybe you can incorporate cross training in your current running schedule. This would accomplish a couple of things:
1. Make you feel good psychologically.
2. Stimulate blood flow to the injured area to promote faster healing.
See how it goes, just don’t run on NSAID’s. It’s not worth doing that to your body. If you can’t run without pain relievers, don’t do it.
LOL. Thanks for the input. I actually don’t take pain relievers. Just vitamins! And right now, my injuries are feeling pretty good and I am making sure to listen for any signs of pain 🙂
We have been riding our bikes a bit and I would like to keep that up. It’s surprisingly fun!
The plan looks pretty good. Adjust your pace and run slower than what you are hoping for race day. That will get you used to being on your feet. Don’t fear walk breaks. I walk through my Guy stops and some water breaks. Also add longer cross training during the week to help with the lungs without adding an extra running day.
I have never run a marathon but I have dealt with building up mileage, and I would say just take it one day at a time. If you feel good in a run, maybe add a little bit more mileage, if you don’t feel good, then stop and try again the next day. You still have plenty of time before the marathon and I am sure you will be able to build up your mileage!
that’s a completely doable plan. I would aim for the high end of the mileage each week, so 14-16, aim for 16. Even if you walk the last mile, long runs are to get you used to being on your feet for a long time. Listen to your body. Try doing 10 minutes running 1 minute walk on your first few long runs or on the daunting really long ones.
I think truly you’ll do great. Maybe not PR, but you’ll get your milage up to be ok. Worst case scenario, you can run with me! 😉 That should be PLENTY slow, lol.
Most run/walk scenarios I hear about are run 4 or 5 minutes and then walk 1. For the Rock-n-Roll Half, they even have a pace group for run/walkers…it’s definitely an option to consider.
Yeah, I was going to recommend the walk/run thing too. You need to start it at the start of the race — the idea is that it gives all your muscles a short break and you can double your distance. Google Galloway and you can find out all about it. I used it for my first 1/2.
P.S. Will the race directors let you transfer your registration to next year?
I sincerely doubt it. And I don’t want to transfer 😉
Wow, that is the neatest picture of you with the sun shining! Framer. 🙂
Unfortunately I wouldn’t take any advice from me, because I mean, look at all of my injuries. 😉 I WILL say that your plan for long runs is VERY similar to my first marathon, so I think you are right on! And I am stubborn, too – I would definitely do the same thing. I mean, that is a crap ton of money! Keeping my fingers crossed that the injuries stay at bay!
Oh I have no tips for you. I wish I did, but I’ve only very recently started running long(ish) distances. I’d say the most important thing is to listen to your body. Add distance bit by bit, its easiest that way.
90% trained is better than 90% injured. Seriously, remember that.
i feel like I could ramble on for hrs about specifics of training plans. BUT, I will say that the first week back from an off period that you had is always rough. You’ll really start to see the endurance come back mid way through week two. Trust me – it will.
One tip on the training is to shorten your taper to only 2 weeks. I always get SUPER antsy with 3 and you may be able to get another longish run in that way.
Thanks for the input! Running is already starting to feel a little bit easier, but I am having the “why do I do this?” days as well.
While I don’t have any advice because I am but a running noob, I do enjoy reading your running posts. You might say I’m learning a thing or two. Oh and that photo, the way the sunlight is captured, stunning.
Thank you!
When are you going to tell us about YOUR running?
I’m too new at this to give you advice…but, I will ask if you run non-stop on your long runs? I’m not sure if someone mentioned this, but I gather if you run/walk (my program is 10 minutes run and 1 minute walk right from the beginning) you’ll be easier on your body and you can maybe go longer. Just thought I’d mention this.
*Just read the comments and I see this is mentioned…but, I’ll leave my two cents in anyways 🙂
So late for the party, but the plan looks totally doable! And it’s amazing how quickly the body recovers, you’ll see 🙂