Gearing up for my first MARATHON!!!

Running a marathon is something I've always wanted to do. I recall specifically being in English class in High School and writing out short-term and long-term goals. A marathon was always something I thought I would want to do in the future. Well, people, the future is here. It's time to start checking things off my bucket list and long-term goal list.

I recently listened to most of "Born to Run" by Christopher McDougall. Besides the language, I really enjoyed listening to it. It made me think that I could love running these really long distances, and potentially consider an ultra marathon in the future. It was really motivating and fun to hear about how much these people loved to run and the positive influence it can have on your life. My plan is to run a full marathon mid June.

I've read Daniels Running Formula and Hansons Marathon Method these past couple of weeks. I'll be following Hanson's 18 week Marathon plan to prepare. I start tomorrow!!! 

So here is fair warning to all my friends & family. 

Beware of... 

Tuesdays (long run), 

Thursdays (tempo) & 

Saturdays (speed) 

starting mid March. 

When I trained for my half marathon this past fall, my long run day was on Thursdays. I felt bad because we had a few different family members visit us over various weekends that included Thursday - I was not the nicest or most patient person on Thursdays. I hope to be better this time around. I'm planning to at least take a power nap (everyday, but at least Tues/Thurs/Sat) and I'm hoping that will do the trick - to keep me in check and a little more balanced throughout the day. 

I have been reading a lot of different running books lately and totally loving all of them. I wish I had all of these great books earlier on in life. Packed full of great stuff!!

• Build Your Running Body. This book has a lot of good info all around. I would recommend this book to any beginner, but I think any runner could benefit from it.
• I love this book because it goes into the physiology of your body and what running does for it. It discusses many of your body systems and the way it adapts. 
• It has lots of pictures! It shows various dynamic stretches to do before you run - to increase your range of motion and warm up your body safely. Gives different strength and weight training to improve your running muscles, stretching, technique drills, etc. 
• Different training plans - race/distance specific (5K, 10K, etc.) and level specific (beginner, intermediate, etc.). 
• Various running workouts with pace training tables for each type of workout. 
• Daniel's Running Formula and Hansons Marathon Method. These books support each other pretty well. I think anyone could read these and glean great running principles. Obviously Hansons is focused on a marathon. From these books I've learned about:
• Easy runs. This is the topic that has probably caught me by surprise. I think I have always assumed, if you want to get fast, you run fast. I have had this idea that all of my runs should be getting faster as I'm getting faster. Surprisingly, with every book (4-5 over the past 2 months) I've been reading - there aren't any that support that thinking. In fact, it's quite the opposite. I am learning that easy runs are SOOO important. I have loved reading about the physiology of the body and the changes that occur with running. Many of these great changes come from consistent, easy runs. These changes include: increased capillaries to your muscles, stronger heart = increased stroke volume (lower pulse & blood pressure), increased mitochondria (size & # = more energy utilized by muscles), more effective burning of energy (this pace of running teaches your body to utilize fat instead of carbs), and pushing the limit of your aerobic threshold ("hitting the wall"). You are also developing your slow twitch muscles at this pace (mainly training your intermediate fibers to take on qualities of slow twitch muscles). 
• Increasing mileage: The rule for increasing mileage is by about 10%. Meaning if you are running 20 miles each week, it would be safe to increase your total mileage to 22 miles the following week, then to 24 miles the next week. The other rule of thumb is in keeping your mileage consistent for 3 weeks and then doing a bigger jump (usually the # of times you are running each week is the amount of miles you add to your weekly mileage) and then maintain that for 3 weeks. For example if you're running 5 days each week and completing 20 miles - you would maintain that weekly mileage for 3 weeks and then jump up to 25 miles for the next 3 weeks, then to 30 miles for 3 weeks after that. 
• Training Phases. Both Daniel's Running Formula & Hansons Marathon Method have different phases of training. Daniel's discusses 4 different phases of training (ideally a total of 24 weeks, 6 weeks/phase): Foundation/Injury Prevention, Early quality, Transition quality, Final quality. I didn't notice Hanson's going into as much detail about phases of training, but based on their marathon training plan - they have found success with similar planning. Basically the plans start off with just weeks of easy runs. Later, they add in higher quality workouts. These are called: Quality Training/Something of Substance = Long runs, Speed, Tempo, Strength, Repetitions, Intervals, etc. Usually 3 higher quality workouts and 3 easy runs throughout the week until it's time to taper for the race.
• Intensity: For each type of run, there are paces given. It's tempting to want to go all out and - sprint if it's speedwork, for example. I'm beginning to understand that just like easy running has an important place in training, it is important that when doing quality workouts - to run the proper pace. "Speed workouts develop aerobic capacity and should be run just under max aerobic capacity, not beyond it" (Hansons Marathon Method). "If you are not performing better, then realize that the harder work you are doing is not producing the desired results" (Daniel's Running Formula). 
• Consistency. Hanson's says this beautifully: "Physiologically - inconsistency makes for a never-ending struggle to maintain even a baseline of fitness. If life intervenes, modify training, but don’t skip it. Something is always better than nothing. Establish attainable goals & plan ahead. Plan your weekly running schedule in advance also aids in commitment. When you schedule your runs, you are far more likely to stick to the plan and remain consistent in your training."

I have been learning a lot from all of these running books. I love running and know it is doing great things for my body and for keeping a good balance in my life. I'm excited to train and see how I like running marathons... 

Seattle Rock 'n' Roll HERE I COME!!!

"Your training should be enjoyed, not just endured" (Daniel's Running Formula).