On the other hand, it can seem really, really complicated, even from the moment of registration! Is there a lottery? Do you need a qualifying time? Can you even afford the registration fee? Assuming you figure all that out, it’s time to train. Which of the 4,000 training plans out there will you use? Should you opt for high mileage or run less, run faster? How long is a long run? How will you ever learn to choke down the glutinous, saccharin globs of gel that are supposed to fuel the whole endeavor? And is it even possible to finish without those supersonic $250 Nike shoes? Read more >>
Whew! Those two weeks flew by. If I had to sum them up in three words, I would go with “constant schedule shuffle”. I moved my workouts around quite a bit, but (mostly) got them in.
On the eve of my latest marathon training cycle, I’ve been thinking a lot about quitting. More specifically, I am interested in how we talk about it: “Quitters never win.” “Try, try again.” “#noexcuses.” It’s always presented in this clear dichotomy – quitting is bad, no matter what. Finish at all costs. Michael Jordan said, “If you quit once it becomes a habit. Never quit.” And few can forget, try as we might, the words of the immortal Chumbawumba: “I get knocked down but I get up again, ain’t never gonna keep me down.”
So here, as I begin training for my tenth marathon, three DNFs and many unmet goals to my name, what does that mean for me? Read more >>
Last week I finally let the cat out of the bag that I’m marathon training again. For those who were paying slightly closer attention it was probably pretty obvious before that though. The short story is that I registered for Buffalo Marathon back in November, oddly during one of the hardest PP weeks I had had in a while. I registered to give me something to think about and help me stay afloat a bit, but also gave myself the winter to see where I could get to with training. I wanted to make sure I could feasibly train smart and with reasonable consistency to give myself the best shot at a healthy start, healthy and strong finish(strong finish isn’t a time btw). I don’t have a set in stone goal yet, my training paces are all based off my vDot from recent races- I don’t believe in just picking paces (in training OR racing).
So with that said, I’ve been training ‘officially’ since February and things have been going well for the most part. This was my highest mileage week in 2 years and mentally/physically I handled it well- even though some of the timing wasn’t 100% ideal.
Tuesday’s workout was done in a random housing tract that was not too far from the car dealership (I had inspection due). I needed to kill 2 birds with one stone and get it done- which meant wind and rain but it helps in case race day has those conditions so I went with it. The k repeats were right where they should have been but the 2-2 mile blocks were a little off….The first one was a few seconds fast, and the second one my original plan was MP but I fell into a 6:30 groove and just stuck with it and switched the intention to HMP (it was only 2 miles so not huge, but I scolded myself a little after the fact). The rest of the week was mostly easy and recovery miles other than my planned long run workout.
I opted to move Sunday’s LR workout to Saturday because I didn’t want to worry about it on Easter morning. One of my best friends graciously offered to watch Hannah Saturday morning (Brian was working) so I could get it done earlier and have the rest of the weekend for Holiday/Family time. The only downfall of this was that I ended up running almost 30 miles in a span of about 18 hours (9.5 miles done Friday at about 4:45PM, 19 Miles starting at about 9:45 AM Saturday). I wouldn’t normally do that, but it was still the best option timing wise for the weekend. The long run workout went really well, it was about 40 with sunshine and wind but felt more like Spring than it did mid-week. The last time I did this workout I was (unknowingly) pregnant with Hannah and somewhat bonked it, obviously it made sense a few days later when I found out. I saved that workout in the back of my mind though for when I returned to training postpartum to try and re-do it. I’m happy to say it went better than last time and I was really consistent with my pacing for all 4 blocks and stuck to the paces that I needed to.
Monday: 6 Recovery miles after work (8:16 avg)
Tuesday: 10.5 Miles total (6:57 avg) w/ 2 MP (6:46 avg), 3 x 1k (5:52 avg), 2 HMP (6:32 avg)
Wednesday: 6.1 Recovery miles (8:23 avg)
Thursday: 6.4 Easy late evening treadmill progression miles (8:08 avg) + 10 Minutes Core
Friday: 9.5 easy miles (8:23 avg)
Saturday: 19 Mile LR workout (7:14 avg) w/ 2 x 3 miles MP (6:52, 6:50), 2 x 2 miles HMP (6:31, 6:30)
Sunday: 3 Recovery miles (9:11 avg)
Week Totals: 60.5 Miles
Beers Drank: None? (I did have wine though..)
Baby Milestones: Top tooth cut through, she found the toilet (lovely), first Easter!!
You did it!! You just signed up for your (1st, 10th, 147th) marathon. Once you hit submit for your online registration and receive that confirmation email, it’s final. Sometimes we sign up for races a long way out and other times we sign up the week of. Regardless of how far out, some form of training plan is suggested. It’s kind of hard to wing 26.2 miles.
NOW WHAT?! Naturally, running comes to mind. But with so many plans available, how can you decipher the good from the bad and what will work best with your current life situation? A simple Google search of ‘marathon training plans’ reveals over 5 million results within half a second. Here at Salty Running, we have outlined the Hansons and Lydiard methods, but because we are all different and we know that there are few things better than variety, here is the low down on the Pete Pftizinger Advanced Marathoning plans.
It’s that time of year: we’re signing up for goal races and looking for our next training plan. Over the next few weeks, we’ll be running and re-running posts about some of the most popular plans out there. This review of Hansons Marathon Method was originally posted by Pumpkin in May 2016.
A few weeks ago during a conversation with a running pal we got on the topic of marathon training. We talked about our plans, and I shared that I was following a new plan that was pretty intense, but seems to agree with me. Intrigued, my friend asked for more details. When I got to the topic of long runs, I told him that the longest run in the plan I’m following is 16 miles.
What happened next was a pretty common reaction. “Huh? Really? So you don’t run 20 miles for your longest run?”
If you are an avid reader of Salty Running or just someone who has run a marathon or ten, you know as well as I do that there are myriad marathon training plans out there. Yesterday, Cilantro discussed her recent foray into the CrossFit Endurance plan. I ran my first two marathons using a Hal Higdon plan that I found on the internet. The plan got me to the finish line, as promised, but my past marathon performances were slow, painful, and full of injury. In fact, the last two times I’ve attempted to train for a marathon, I got injured and had to stop training by the time I got up to 14 miles for my long run. I was ready to write off marathons completely because I didn’t trust my body anymore. I didn’t have faith that it could withstand the stress of marathon training without major injury.
Then all that changed. Read more >>
Let’s be real: at some point, we’ve all been single. We’ve dated, sometimes successfully, and sometimes we’re sending an emergency escape text to your BFF.
But you know what’s funny? Dating is an awful lot like marathon training. Don’t believe me?
- There’s an app for it.
- You spend too much money on it.
- You swear you’re too busy with life to do it, but do it anyway.
- You’ve been hurt (physically, emotionally and mentally) by it.
- People love to tell you how you’re doing it wrong.
- You wonder why other people are so invested in what you do with your own time, money and body.
- Some are great, some are truly awful, but most are kinda mediocre and forgettable.
- When you don’t feel like talking about it, people ask you about it.
- You see how for other people, it goes so effortlessly and you wonder why you can’t have that yourself.
- Some you’re very eager to go on, some you dread, but most are just well, here we go again.
- Sometimes you wonder if you really are doing it all wrong.
- Sometimes you feel really lonely and frustrated.
- After an incredible one, you’re on a high and life is beautiful.
- And then a crappy one brings you down again.
- When things are going really well, you don’t want to say anything for the fear of jinxing it.
- It doesn’t matter which one you pick, there will always be someone who tells you that you should have picked the other one.
- There will be times when you’re rolling along and things are going well — or so you think — and then BAM! All of a sudden, out of nowhere, you hit a wall with no way around it. You’re left battered, bruised, and you don’t think you can do this again. In fact, you’re sure you’re not going to do this again.
- And then you go out and do it again.
Now, if only there was tinder for marathons. I’d swipe left on, say, a course that was historically too short and right on one that almost guarantees a BQ (I’m looking at you, St. George).
Convinced? What are the other ways marathon training is like dating?
Second marathon taper in a month as we recovered from the Chicago Marathon and then are heading into Monumental Marathon on 11/4 in Indianapolis. This is NOT normal for me, I have never run more than one marathon in a year, let alone a month. But I did back to back weekends of 20-milers leading into Chicago so there’s some evidence that this will work.
Monday – After I finished presenting at a conference I swam 2,600 yards and then ran 4 very easy miles (average HR 136). New shoes (361 Sensation 2), but they were too big.
Tuesday – You know those days where you think you know what the workout is so you don’t check it and it’s not the same as the team? Yeah, I had one of those. Six fabulous miles with 3 mile steady state in the middle, but I did the stead state easier than I should have. Oh well, average HR 153.
Wednesday – swam 2,300 yards with drills in the morning before driving to Michigan.
Thursday – after facilitating a retreat all day I ran 5 miles JUST finishing before it got dark, which was good since I was in an unfamiliar place. Average HR 148. Correct size Sensation 2 shoes.
Friday – swam at a Y where I was working before driving home. 25 meter pool made for a long workout. 2,300 meters. The Y didn’t have fins so I had to improvise a little. Then when I got home I bought my own fins and kickboard.
Saturday – 10 mile total run with 8 at marathon goal pace or faster (75-80% max HRR). 1 mile warmup and then team start for the goal pace. We did it as multiple out-and-backs to minimize street crossings. I ran the first 2 with HR between 145 and 150, the middle 4 between 150 and 155, and the last 2 between 155 and 160. This lead to the following splits:
12:16, 12:41, 12:11, 12:18, 12:16, 12:26, 11:53, 11:37
Goal pace is 12:30. Feeling mostly optimistic. Except that little voice about never having run marathons this close together. Saucony Guide 9 with more than 300 miles on them (near retirement).
Sunday – lifted with my trainer and did high reps on a bunch of upper body – I’m going to feel that in the pool tomorrow. 15 miles on the bike trainer with a workout that would be 800 repeats if it was running. Ave HR 136.
- Swim – 7700 yds (ish- meter pool made for weird math)
- Bike – 15 miles (lowest week in forever)
- Run – 25 miles
Plantar fasciitis kept me from running for almost nine months. Can you see my pained grimace? A few sporadic attempts at comebacks during that time involved paltry 3-mile runs — which, compared with my beloved marathon training, barely qualified as runs. I am finally healthy and about to start marathon training again. I love marathon training, and especially long runs, with a deep passion. Here are 10 things I am looking forward to when the long run re-enters my life.
Pre-long run texting with girlfriends
I have a great group of running buddies. We generally do our long runs on Sunday which means at some point on Saturday evening, someone starts the text-a-thon. What time tomorrow? How long is everyone going? When and where should we meet? These texts are also when we find out about things like important family events, out-of-town travel, and other minutiae that bind us together as a group. Plus, the more nervous someone is, the goofier these texting sessions get. I am so excited to hear from my gang on Saturday nights.
Caring about the weather
If I am running 5-6 miles, things have to be pretty grim before I worry about weather conditions. I can survive an hour in just about anything. If I am going to be out there for two or three hours, though, weather matters. Sure, this is about steering around rain or blizzards, but caring about the weather makes me feel more in tune with what nature is up to. New England throws a lot of weather at us and long runs force me to pay attention in a deeper way.
I’m not sure why shelling out hard-earned cash for tiny flavored sugar packets is fun, but to me, it is. I often buy Gu at our local bike shop and I buy it in bulk to get the discount. This has the added bonus of making me feel like a real badass because the bike shop people always seem surprised at how much I want. Plus, if I am buying 24 Gu packets, I get to try whatever new flavors they have come up with. Ok, I am easily amused, but this injury meant I missed the introduction of the new S’mores flavor! Yum!
Bitching is always fair game, but it feels a little weak to bitch before an easy 5 miler. Bitching before 18 miles though – that’s satisfying.
Long run routes
Anything shorter than 10 miles and my gang and I fall back on some tried and true choices. We have loads of standard loops at this length that we do all the time. More than 10 miles, though, uses up nearly all of the roads in our small town so that calls for more creativity. We’re pushed to drive to the rail trail or run the hilly route through the orchards. These longer paths are more beautiful, but they don’t seem worth the drive for shorter outings. I am so excited to re-visit these places.
Long run conversations
What’s shared on the run, stays on the run. That means if someone is having real problems with a kid, a spouse, a parent, a boss — the long run is where we hash things out. These shared miles create a safe zone for advice and support. These are the miles that turn us into something closer to sisters than friends. On days when no one has anything much serious to discuss, this is also where talk gets extremely goof-ball. Sometimes the last few miles are just unfathomably inane and that’s fun too.
This happens more often on solo runs, but can occur with a close training partner as well. Talk ceases. The legs turn over and over and over. An imaginary path stretches out behind and ahead of me. It’s like floating or being suspended in air. It’s detachment. Some people find this by sitting still, but I find that bodily motion is what brings me mental calm.
Sometimes a long run feels best when it’s over.
Post-long run café trip
I hate that advertising slogan “Own the Drink Run,” but I love owning the café run. I used to head directly home after a long run, eager to return to my family and guilty about being gone. One day, my post-run recovery meal was a nuked low-cal enchilada hours after finishing my run because I had been dealing with kids from the second I walked in the door. Now I go directly to my favorite café. I get myself some kind of veggie and egg sandwich. And fancy lemonade. And fancy coffee. Plus, I call home and bring the family whatever they want. Bagels and brownies for lunch? Sure, why not. I own the café run and I love it.
Feeling of satisfaction
The rest of my day might be great, filled with friends and family and successfully-completed household chores. It might also be filled with random errands and a never-ending pile of laundry. If I start my day by running more than 10 miles, I’ll know I’ve accomplished something worthwhile, one way or another.
What do you love about the long run?
Marathon training takes a lot of time, not to mention physical and mental energy. In peak weeks, regardless of your mileage, it can be all-consuming. Sometimes, I pause and reflect. And I realize, marathon training is a lot of, well, training, but it’s a lot of other things, too.
Marathon training is …
- Foam rolling in the dark at 6 a.m., trying not to wake up the whole house, while eating an almond butter and honey sandwich before your long run.
- Realizing 12 hours later that you dripped honey from said sandwich on the floor.
- Chafing on your butt from a gel tucked in a poorly designed pocket.
- Chafing on your butt from the elastic in your shorts liner.
- Realizing your toenail is broken straight across and that there’s another toenail already underneath — and not thinking that’s weird at all.
- Eating your lunch before 10:30 a.m.
- Knowing your hair is 90% dry shampoo.
- Starting your long run outside, getting hit by a monsoon, wringing out your clothes in the swimsuit spinner, putting the clothes back on to run on the treadmill for 3 miles, then going back outside for the last 2 miles. (True story.)
- Buying new compression socks because you have too much time on your hands during taper, and wishing it was boot season so you could wear them underneath.
- Thinking a good Saturday night involves foam rolling and Epsom salt baths
- Getting creative. Runs in the dark. Runs on the treadmill. Running during your lunch break and not showering for the rest of the workday. Running during a kid’s soccer practice. Literally running your errands. Hiring a babysitter for your long run. Pushing a jog stroller, or a double jog stroller, or a triple. Whatever it takes, you JFR.
- Buying BodyGlide more often than deodorant.
- Knowing the person whose hands have been on you the most lately is not your significant other — it’s totes your massage therapist, chiropractor, physical therapist, or maybe all of the above.
- Being thankful for all the things you see #ontherun — gorgeous sunrises, meteor showers, fall foliage.
- Realizing you suddenly went from “just keep at it for X more weeks” to “Holy cow, I only have X weeks left!”
Tell us what reminds you that you’re in marathon mode below, or use #marathontrainingis on social media. If you’re racing soon, best wishes!
I had a lovely long run the other day. Cool temperatures, a slew of podcasts lined up, and I even managed to sneak out of the house before the rest of the family woke up. I covered 14 delightful miles and ran into several friends along my route.
And then I ruined it: I scrolled through social media.
“22 miles and time for a bath with a cup of coffee,” said one friend’s Instagram post.
“15 miles at 8:39/ mi,” said another’s Strava entry.
By the time I was done stretching and rolling out my calves and IT band, I was tense again — this time seething with resentment that other people could spend so much less time on their long runs than me.
You see, I’m not setting any land speed records. I do my long runs at a solid (but right-for-me) tortoise pace which slows when the weather is warmer. That 14-miler? It took me more than two and a half hours. I’d love to be done with my runs sooner to stretch, roll, spend more time with my family, relax, and just get stuff done, but it just doesn’t work that way. Read more >>
Earlier this summer I was titling my logs “Barley’s Return to Running Logs”. After a while, it didn’t make sense anymore and they were simply my “training logs”. Well, another title change that will stay until November as I’m now officially training for a marathon again.
I’ve known for a while this was probably going to be the case, and that it would most likely be Philadelphia Marathon. But, it just took time. I needed to work through a lot of physical and emotional obstacles to get back to the point where I felt like training was a good idea and I was ready to push myself again. Oak Tree Half was the confidence boost that I needed, even if it wasn’t a PR. I ran my current half marathon PR at Philly last year so I’m excited to be going back for the full. Technically I’d say training started a few weeks ago but, again I just needed a little more time before saying it out loud.
My coach has been awesome through absolutely everything and I’m excited to see what we can do this time around. He really helped me get in incredible shape before Boston (no regrets), and I think we can get back to that point in time for Philly. Sure as hell gonna try.
Luckily my work schedule this week was much lighter which allowed me some more time for other things. I originally planned on some added cross training and fitness time- but I found myself needing some extra sleep and also personal time(nothing wrong with that). I had 2 big workouts this week and was able to pretty much pull of both without a hitch. I have a half in 2 weeks as a tune-up race and know all of this turnover prep will pay off.
Monday: 3.2 recovery miles + 20 minutes core/hips/glute strength
Tuesday: 7.4 easy humid evening miles + 4 x strides
Wednesday: Chiropractor appointment at lunch, 9 easy miles in the evening
Thursday: 6-7ish miles total with 14 x 400m (86 avg) I was really happy with how this went. Did it on my neighborhood loops as I have been with my speedwork this summer. Goal was 89-91 so I was happy to come in faster but also finish strong. I started way too fast with the first, but reeled it in for a few then kicked back up a notch for last couple. I cut my cool-down a mile short because I really just wanted to sit on my porch and drink a beer…..real talk. Did 10 minutes of core before bed.
Friday: Easy 6ish miles after work, it was a relatively cool rainy afternoon and felt good to just chill on a run.
Saturday: 8ish easy miles running random roads/paths- felt like I needed to change up my norm
Sunday: 18 miles total (whew, longest since Boston) with 2 x 3 miles at MP, and then 2 x 2 miles tempo. This was a tough workout and the distance kicked my butt a little more than I would have liked. But, I also have to remember I’m still on the rebuilding train, and for all intents and purposes it was a successful run.
Weekly Total Running Miles: 59.4 miles
Cross Training: None
Strength/Fitness Totals: 30 minutes (2 sessions)
Beers Drank: Southern Tier Pumpking, Not Your Fathers Root Beer
Philadelphia Marathon Training to Date: 3 Weeks/162.5 miles/54 avg. Miles per week
“Just four more weeks and I’ll be on the start line, and I won’t feel this bad!” I said to myself once a minute during every run last week.
But four weeks is a long time and I am so so tired. There are some days, even a week or two stretch during the throes of training that make me want to chuck my trainers into Green Lake and call it a day. This is The Marathon Training Gauntlet, a two to three week period during a marathon training cycle where every run feels like a marathon itself. My coach lovingly refers to it as “a bitch-of-a-three-week stretch.” I just call it hell, and for a fleeting moment I feel like a crazy person who decided to put my body through the ringer just to attempt to run fast.
The Marathon Training Gauntlet typically creeps up during peak training volume weeks, when you’re feeling more tired than usual, and usually after a particularly hard run. The lack of motivation to run when you have a big goal isn’t the easiest topic to broach when your Facebook feed is chockfull of friends posting awesome workouts, running personal bests, and gleefully proclaiming their love of running. Yes, it is great, but during the MTG we are tired. If this sounds like something you can relate to, here are my tips to getting on the other side. Read more >>
Here at Salty Running, we’ve talked about a myriad of ways to train in our training logs and recently in our popular marathon training plan reviews. So far we’ve taken a look at Hansons, Pete Pfitzinger and Lydiard training plans. Now, we’re going to talk about Greg McMillan.
I know quite a bit about Greg McMillan’s theories about optimal run training, because I’ve been training with McMillan Running since 2013, under one of Greg’s protégées, coach Emily Harrison. Under coach Emily’s care, I’ve PR’ed in every distance I’ve raced from 5K to 100 miles. McMillan Running is for runners of all levels and distances, but his expertise seems to be the marathon.
McMillan training plans have most definitely worked for me, but how do you know if they’re right for you?
One of the principles underlying Hanson’s marathon training is cumulative fatigue. I may have mentioned that before? Anyway. YOU GUYS. The fatigue is most definitely accumulating right now. I used to think that 16 miles would never be enough of a long run to adequately prepare me. But 16 miles on legs that feel like they’ve already run 10 miles? That pretty much sums up the marathon.
I’m now less than 5 weeks out from the Kenai River Marathon, and the closer I get, the more I realize that I never expected to make it this far. In the back of my mind, I guess I always thought my bad hip would sabotage the training or I’d have an injury secondary to the hip and have to bow out. But I only have FIVE weeks left of training. And I’m still here! I think this marathon is actually going to happen. I’d commence freaking out if I wasn’t so darn tired from all that cumulative fatigue.
The last two weeks were pretty solid training-wise. Tough, but doable.
Week 11: 54.5 miles total
Monday- 6 miles easy.
Tuesday- 10.5 miles (8:03 avg). Warm up 1.5 miles, then goal of 4 x 1.5 m @ 7:50, 800m recovery, cool down 1.5 miles. GPS was a little off as I did this on the track, so not sure what pace the first two 1.5m repeats were. I just know they were faster than 7:50. The third repeat was at 7:40, and the last came in at 7:45 average. A little knee pain (that was a first!) on the right side, which the chiro said in past was connected to the ankle/calf/ IT band stuff he identified last week. Went away after several miles into the run. Avg HR 155, avg cadence 181
Wednesday – Off
Thursday- 6 miles easy.
Friday- 12 miles with 9 @GMP (8:10 avg). Two mile WU, 9 mile @ 7:53, 1m CD. Avg HR 163, avg cadence 184. This was difficult as always, but still seeing the progress. I stopped once after 5 miles, and then ran the final 4 miles fairly strong. Improvement over any other GMP run I’ve completed so far. Still, only 9 miles at GMP and it still feels harder than it should if I’m going to maintain this pace for 26 miles.
Saturday- 7 miles easy.
Sunday – 13 miles long. Ran with my friend Dana, and this was a hard one for both of us. We probably should’ve gone out slower (averaged 8:35 on way out, 9:00s on way back!). A little tired and took longer to recover. But all in all, a nice long run.
Week 12: 60.5 miles total
Monday – 8 miles easy.
Tuesday- 10 miles (8:03 avg). 1.75 mile warm up, then 3 x 2 miles at 7:50 target with 800m recovery. Splits: 7:31, 7:44, 7:42, 7:41, 7:35: 7:39., 1 mile cool down. Avg HR 148, , avg cadence 183. This was a good confidence builder.
Wednesday- 7 miles easy.
Thursday- Off. Did a long day trip with my daughter to Kenai Fjords National Park. It started out with rain and clouds, but turned into a gorgeous day for one of my favorite Alaskan excursions. Got very little sleep the night prior, and then again Thursday night as we met up with my husband and son to help clean and package the loads of fish they’d caught and drive back home. But it was worth the sleep deprivation!
Friday- 11.5 miles (8:09 avg). Averaged 7:53 for the 9 miles of GMP. Felt decent for most of it until last few miles when muscles started to feel sore.
Saturday- 8 miles easy. Fatigue had really set in between the lack of sleep and increase in mileage. My daughter came with me on her bike to help cheer me along, and that did help!
Sunday-16 miles long (8:54 avg, 850 ft elevation gain). This was an eventful long run! About 3.5 miles in, my friend and I came across two bull moose in the path, staring us down. We walked backwards and then turned around and started running the direction we came. One of the moose started following us and tailed us (albeit slowly) for nearly a mile! Since the nice easy flat route was being hogged by grumpy moose, we had to go the hilly route for the remainder of the run. Talk about cumulative fatigue! This was the end of a 60+ mile week, and I sure felt it. Legs were sore from about mile 10 on, and the hills were brutal. But we got it done!
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