Egg, Chocolate Macaroon, Running Day (actually it really is National Egg and Chocolate Macaroon Day as well…. read it here and here). I’ll share my Running Day adventures with you all on Friday. Anyways… onto Chicago Marathon Training and All That Jazz <—-get it? Ohhh I crack myself up.
Image: Chicago Marathon
Marathon Training Plan
The past couple of weeks I’ve been tinkering with my Chicago Marathon Training Plan. Last year I signed up for the Potomac River Running (PRR) Distance Training Program, but never had a chance to run with the group. This year I decided to use the same plan and made some slight adjustments to fit in my triathlon training (which is why I had to play around with it + make my own Excel workbook look pretty). Yup…. I have the Quantico Triathlon in August. Luckily the sprint plan I found will fit nicely into the cross-training days. I will refer to the Run Less, Run Faster pacing tables for my running workouts – I may make some adjustments. Here is what a typical week will look like through August:
- Run 3x/week (Track, Mid-Range, Long Run)
- Swim 2x/week (Time)
- Bike 2x/week
- Strength 2x/week
- Rest day (possibly with some light yoga)
Here is a peak of my plan for the next two weeks:
The first 4-6 weeks is base building (I opted for the beginner/intermediate options). The plan will have a couple of builds up to 20-22 miles. I haven’t completed my training plan to include recovery/reverse taper for the Marine Corps Marathon. I will probably sketch that out as I approach the fall/following the Quantico Tri. After New York, I did consider purchasing a coaching plan/service for the fall, but I decided to see how much I can improve with the resources I have (and save some $$). I may opt for one in 2016, we’ll see.
Keeping the Same – What Worked Last Year
- Train without music for distances less than 14 miles.
- Run races as part of a long run. Thank you to everyone who gave me feedback for one of my races. I chose the Metric Marathon!
- Continue strength and cross training. I think triathlon training will help with this.
- Last year Rachel ran one of my long runs with me (the middle miles) – which helped a lot! It was not a pretty run, but I am glad she was there to get me through it. Hopefully our schedules will align so we can run a couple of times this summer.
- Break up long runs into sections – this helped me during New York Part 1, Part 2, Part 3.
- Foam roll everyday.
Something Difference – Some Changes for This Year (re-read my NYC Lessons Learned post)
- The plan I used last year provided ranges for the weekend long runs.. I usually ran the minimum. This year I would like to make an effort to run beyond the lower range. For example: On Week 10 the plan calls for 16-18 miles. Last year I ran 16 miles.. this year I hope to run 17 or 18. If I am feeling horrible, I will stick to the lower number. I will listen to my body.
- Vary my running routes (ex. Mount Vernon Trail) to include some hills, but most of them are flat (Chicago and MCM are primarily flat, but I still would like to work different muscle groups).
- Complete my track workouts and run with purpose.
- Track my data with Garmin Connect (but do not become obsessed).
- Run some of my long runs (or at least portions of) at Race Pace. My training plan did offer guidance last year, but I just ran to finish vs. following the strategy.
- Start one of my longer runs (16 miles +) at 8:00AM to simulate race day. Luckily Chicago does not start as late as NYC!
- In addition to running with purpose, I would like to eat with purpose! Of course I will indulge a bit after some long runs (ummm..it is me), but I hope not to gain weight again this time.
- Core workouts!
- Do not stress out if I miss a workout.
Are you training with a group this summer for your ________? (insert distance)
Are you changing anything (ex. type of workouts, nutrition, approach) for your next training cycle?