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Marathon Training Help Needed

Mr. Dad
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I am currently training for a 1/2 marathon for the end of September. I have trained for a full marathon twice, but sustained injuries both times near the end, and was not able to run. Last year I barely ran at all due to frustration of the previous two years. I decided this year to train for for the 1/2 due to my increased SAHD responsibilities. I am only able to run 3 - 4 times a week, which has actually helped ward off the injury bug. I ran 8.5 miles yesterday and 5 today, so I feel I am headed in the right direction. I cannot follow a typical marathon training regimen due to my schedule, so I am making due with the time I have.

Any tips on prepping for the marathon and avoiding injury come racetime? What meals have worked best the night before, and the morning of the race? Any other tips for training or the race? How do others juggle SAHD with training?

I have never run in even a 5K much less a marathon, so all info will be helpful.


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Submitted by Mr. Dad on Tue, 07/29/2008 - 9:51am.

B-Dub
Posts: 7
 Joined: 2008-06-16
 Dad Points: 7
Taper taper taper

There are many very good marathon training websites that are free. I have found them very helpful in my training. They contain so much info, that it would be silly for me to attempt any summary here.

But from my experience, to be prepared on race day, make sure you get the long runs in, and then follow the taper schedules. Tapering is so important, but many people feel that they need one or two more long runs at the last minute and that can really hurt you come race day.

If you are running 8 mile runs now you will be fine come race day. Training for races with the jog stroller was always a great release for me, and a great nap for my son! Don't stress about it too much as a 1/2 marathon is not that hard. Put in the miles when you can, eat right, and make sure to taper off during the week and a half before race day. On race day have fun and kick butt. Just don't overtrain, that can cause injuries.

If you've trained for a marathon before I'm sure none of this is new to you, so I only write this to say that you will do fine at your current pace of training.

Be well.


Tue, 07/29/2008 - 11:25am

JimD
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Not running two days in a row

If you're prone to injury, I would suggest not running two days in a row.

I'd also recommend trying a run-walk method in the race, like run a mile and then walk one minute throughout the race. This method brings down the heartrate every mile and your legs use some different muscles when you're walking. I think the run-walk guru is Jeff Galloway and (of course) he has several books.

Good luck!
Jim


Tue, 07/29/2008 - 3:11pm

willifitz
Posts: 35
 Joined: 2008-01-08
 Dad Points: 108
Alternate workouts

If you have the time and desire, try adding some time on a stationary/spinning bike. It will do wonders aerobically and won't be a strain on the knees. If you can get a 5K in before the race, it will eliminate some of the race jitters. Lastly, do a lot of stretching. I did my first 1/2 last year and only ran 3 days a week, though I cross trained 3 other days.
Good luck


Tue, 07/29/2008 - 5:09pm

Kirk
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 Joined: 2007-09-12
 Dad Points: 58
Run/Walk Training

When I was training for my marathon (at the end of a 2.4 mile swim and a 112 mile bike) I would run for 9 minutes and walk for 1 minute. I am not a very "motivated" runner, so I would look forward to that 1 minute of walking (read resting). The 9"/1" kept me motivated to keep going, gave me a little time to rest/recover and offered me enough structure during my runs. Even though I am not training for anything right now, when I go out and run, it is still what I do.

I second the taper aspect as well. Make your last long run two weeks before the race and then slowly cut back on mileage. Another thing that may help is make sure you are well hydrated, especially if it going to be a hot/warm day. Before my race, the weather forecasters were saying a warm (85 degrees) and humid day. Therefore, I salted everything I ate and drank plenty of sports drink. The thinking was I would retain a lot of water so I could sweat it out and run no risk of dehydrating. The problem was the forecasters were wrong and it ended up being 55 degrees and raining. Therefore, at every port-o-john, I had to go. Keep an eye out on the weather and drink accordingly.

Good luck!

**************************
My wife asked me if I had signed up for the 401k yet. I told her I hadn't. She asked me why and I told her I couldn't run that far.


Wed, 07/30/2008 - 8:58am

Mr. Dad
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Posts: 145
 Joined: 2008-03-07
 Dad Points: 201
First Injury

The morning following my first post on this I had extreme pain on top of my right foot. Luckily my wife is a Podiatrist and she felt it was a ligament inflamation (her term was more scientific). Took almost a week off from running on Ibuprofen. Ran yesterday and it seems OK. Hopefully that is the only injury.

Thanks for the tips guys. JimD suggested not running 2 days in a row. I do try to do this, but I usually can only run Mon, Tues, Thurs, and sometimes a weekend day. I ran Sunday (yesterday), so I will skip today. Thanks for the taper advice too.

Any suggestions on night before meal, or morning of meal?


Mon, 08/04/2008 - 6:41am

Kirk
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 Joined: 2007-09-12
 Dad Points: 58
Practice Eating

I know this may read stupid, but practice eating the night before a run, the day of a run and while on the run. See what works for you and what doesn't. For example, while training for my marathon, I found out they were going to have Gatorade Endurance on the course. So I went and picked up some at the store and put it in my water bottle. On the run, I quickly found out that full strength Gatorade Endurance gave me "rot gut" and had to find a port-o-john quickly. After experimentation, I found that a mixture of 1/2 water and 1/2 Endurance works best. I also found that my stomach really likes Power Gels and really hates the gels from Clif Bar.

I also found that a liquid breakfast of a water bottle of Monster Drink and Carbo Pro was the perfect fuel for my long runs (it was also breakfast before the race). Also, a sensible dinner (I could eat a small amount of most anything the night before) and an early bedtime helped me.

There is an adage to follow before your race: "Nothing new on race day." I suggest practicing everything before the race so you are very ready to do your best.

**************************
My wife asked me if I had signed up for the 401k yet. I told her I hadn't. She asked me why and I told her I couldn't run that far.


Tue, 08/05/2008 - 3:46pm

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