Originally Posted by
redls1camaro
Guess im gonna find out. Starting this summer with my weight loss and fitness goal, I set out to do Hotter than hell 100K. Did that and helped me lose to where im at now. But did not really make me push my self like I wanted. My goal for next year is to start doing triathlons and lots of them. So made the Decision a few weeks ago to do a half marathon in Nov. and signed up for it. Then after tonights run decided why stop there lets go for the whole thing with a full Marathon in Dec. Plan on doing this program that a friend set up for me. Should be interesting. This marathon will come at about the time I had my acl/meniscus surgery last year. Any other clydes here done a Marathon and have any advice. Here is my running program. The last number being totals for the week.
9-Dec 3 3 3 26.2 35.2
2-Dec 3 5 3 8 19
25-Nov 5 8 5 9 27
18-Nov 5 8 5 18 36
11-Nov 5 8 5 18 36
4-Nov 5 8 5 16 34
28-Oct 5 8 5 16 34
21-Oct 4 7 4 16 31
14-Oct 4 6 4 14 28
7-Oct 4 6 4 12 26
30-Sep 4 5 4 11 24
23-Sep 3 5 3 10 21
16-Sep 3 5 3 8 19
Arrrrrrr matey, yer schedule looks OK except I'd make a few changes, see.
I'm going to make a few assumptions here, one of which is that you haven't been running for more than a year. Assuming that, the changes I'd make are thus:
28-Oct 5 8 5 12 30
4-Nov 5 9 5 17 36
11-Nov 5 9 5 13 32
18-Nov 5 10 5 21 41
25-Nov 5 9 5 12 31
The changes are based on the concept of not doing multiple weeks with a long run back to back once you break past 13 miles on a run. Doing so will likely lead to injury.. I'm also assuming your schedule is a T/W/Th/Sa schedule with both Sunday and Mondays & Fridays off? You might want to go ahead and throw in a VERY easy 1-2 mile JOG (slow slow slow pace) on the Sundays after your long runs just to help flush the legs out.
Also **** VERY IMPORTANT **** Stretch EVERY MORNING, Stretch EVERY EVENING, Stretch BEFORE EVERY RUN, ****** STRETCH AFTER EVERY RUN *******. If you have to skip every stretching except one, STRETCH AFTER EVERY RUN!!!!!
On your long runs you may want to stop at mile 10 or so and stretch there too; I used to stretch for 5 minutes at mile 16 whenever I ran long distances..
ALSO, use ice therapy AFTER YOUR LONG RUN!! Get a bag of ice, throw it in a tub with cold water, let it sit for 5-10 minutes, then you sit in it for 10 minutes. The first two minutes will be some of the most miserable minutes of your life, but by minute ten you'll be thanking me for this advice.
ALSO, replace your shoes every 300 miles. That means in prep for a marathon you're going to go through two pairs, and I'd use a "new" pair for the marathon. By new I mean you bought them, put 20-30 miles on them, then stuck them in a closet until race day.
And finally, remember that the most important thing in your first Marathon is finishing!
Ken (finisher of the disney marathon, two marine corps marathons, the last chance first chance millenium marathon, and the avenue of the giants marathon, plus finisher in countless half-marathons, but then I discovered the bike)..