Tuesday, November 5, 2013

Training Tuesday: My Marathon Plan

Maybe I'll even wear a different outfit this time
I've been thinking about how to train for my next marathon for longer than I've been thinking about doing another marathon. The thing is, I knew even as I ran the Fox Valley Marathon in 2012 that there had to be a better way. I had to start run-walking around mile nine, which infuriated me since I ran my whole 20 miler without incident.

But I was injured. Worse, I didn't realize I was injured. I had plantar fasciitis, which I later sought treatment for. I had no idea it was beyond regular aches and pains. I also made this rookie mistake of completely neglecting strength training. I haphazardly visited the weight room on occasion, but I don't think I was doing anything consistently and certainly had crappy form. This drove me to try CrossFit last year and I rarely miss a week.

So new race, new me, new training plan. I say new me because I feel like I've gotten my injuries under control, I'm in better control of my nutrition and weight and have a consistent crosstraining and strength regiment thanks to CrossFit. In light of my increased abilities, recent PRs and upcoming Ironman, I want to push myself in this training cycle to lop 30 minutes off of my marathon time for a sub-4-hour finish. I chose this goal because according to the McMillan Calculator, I should be able to nail a 3:50 marathon. Seems a bit ambitious to me, but we'll see how training goes. I also went out and did four Yassos 800s Sunday and completed all the intervals in a time that would indicate I can nail a sub-4. I do know I'm stronger and lighter than the last time I started a marathon training cycle, so I hope that makes the difference I'm looking for.

So what will it be, training wise? I'm loath to return to the Higdon method simply because I don't want to run five days per week. I looked into the Hanson Method, which seems like a solid plan and everyone is raving about it. If I had more time on my hands, it would be the plan to pursue.

I've settled on the FIRST Method plan, which calls for three highly regimented runs per week based upon your 10k time. As such, I'm running a 10k Sunday to ascertain my current time, since I last ran a 10K more than a year ago. Then, training starts Nov. 17. I'll continue CrossFit twice a week and rotate cycling and swimming into the remaining crosstraining opportunities.

Time to go get it.

7 comments:

Losing Lindy said...

This sounds good!! You can do it!

Declan Xavier said...

Don't stop, get it get it

Don't stop Kelly Run it!

Erin said...

I think you'll really like the FIRST plan! I used a modified version of it in 2011 and took 50 minutes off my first marathon time. So, yeah, the speedwork really works!

Zenaida Arroyo said...

I also like the FIRST plan. I like the variety of runs each week and the convenience of only running 3 times a week.

Can't wait to hear how it goes for you.

Jamie said...

That's the thing about training plans, you can always modify it (and should) as you go! We started using Higdon's plan (modified) with 5 days a week running and then cut it back to 4 days because it was too much.

I'm also looking for a different plan for next time (#4 for me) but I'll always modify it to work for us!

Jamie said...

That's the thing about training plans, you can always modify it (and should) as you go! We started using Higdon's plan (modified) with 5 days a week running and then cut it back to 4 days because it was too much.

I'm also looking for a different plan for next time (#4 for me) but I'll always modify it to work for us!

findingmyhappypace.com said...

It's good to brainstorm your plan of attack for training. I personally never follow a plan to a T. I jot my own mileage expectations down, and go with it. If I'm too sore, something hurts, I cut back. If I'm feeling okay, I do some hill work. I think being flexible with whatever plan is very important. Good luck, looking forward to following your training!