A Snippit on Training for a Marathon

So, recently I had a couple fellow midshipman ask me how exactly I trained for the marathon.  As we get closer to the event and I remember exactly how I did it, I'll add more, but for the time being, here are a few tips to get started (also, refer to my other posts).

1. For me, one of the most important part of the training runs was learning how my body would respond...
That means, what can you eat before?  What can you eat during?  How much do you need to drink?  Will you need to stop for any reason during the run?  Or walk?  How can you make sure you don't?  A lot of this is trial and error and you'll figure it out pretty quick.  Some people can't eat anything at all.  I generally won't either, unless it's a few hours before, and then, I'm ridiculously meticulous about what I put into my body.  And I've never actually had any problems there.  But, for me, the kicker is heat.  Heat = death.  I legitimately can't think of a run that I walked for a reason other than heat.  As a result of the heat, I got up earlier or ran later in the day.  I opted not to run summer marathons in hot states, and crossed my fingers that the weather Gods would be in my favor the day of the event.

2. Get your post run routine down pat.  
This might change by season too.  And there's always room for adjustment.  But, do what feels right and don't overdo it.  Stretch, hydrate, eat, whatever works.  I usually sit down on my porch for a second in good temperatures to catch my breath when I finish, and then I head indoors.  In the summer, I go straight for one glass of gatorade and one glass of water, or a popsicle and water.  I have a friend who can literally down a glass of Coke, a glass of Grape Juice and water before I have time to pour my own.  I take time to nurse it, and then I start stuffing my face with whatever's in sight, whether it be cinnamon buns, walnuts, bread and cheese, whatever… And then I shower… In the winter, I generally hit the shower first thing before I freeze to death.  But, hey, we're establishing quickly that I'm a wimp about extreme weather conditions.

3. Get your during training-run routine down pat.  
I have a rule.  Less than or equal to 10 miles equals iPod, headphones and no water.  More than or equal to 10 miles equals no iPod and a small water bottle.  I'm weird though, because I despise the waste band water carriers and iPod armbands so I just carry both in my hand, and I like to have a hand free.  It took me a while to get headphones that stay.  If it's a super long run, I might eat some honey stingers or a GU energy gel in the middle, but I usually don't see a reason to use those unless I'm planning on a 15 miler.  But, he, that's just me.

4. Run a half marathon before the full.  Just do it.  You'll thank me later.
Just like you get your training routines all figured out, get your race routine down.  You can do 5ks and 10ks too.  I usually do 1 of each of those every year too, but the half marathon is useful for other reasons.  For one, it's one of your main training distances.  Also it's a half marathon, so you get an idea of how you'll be feeling halfway.  A lot of people forget that you can actually pace just barely slower than your half time, and do fine in a marathon.  One metric to use to gage your full marathon time is to multiply your half time by 2 and add about 7 minutes.  It's not as hard as you think you stay on track with that.  I ran a half early in my training and another a week before (although I'd recommend doing it a few more weeks before), and it gave me the information I needed to decide how to pace the marathon and do well there.

5. OK, now we can start discussing mileage.  
If you're actually still reading right now, hit up the Hal Higdon Training programs.  But, I'm me and I don't see a point in putting on my running shoes for anything less than 5 miles (unless it's 1000 degrees and then I'm more open to the idea), so I tended to do 3 ~5 milers a week (sometimes more like 4.5, and other times close to 6, depending on the day, time, place and route), with a long one on the weekend.  I made sure I was staying ahead of the training plan (I "followed" novice 2), so when the summer ended and I got busy in the fall, I had already maxed out at 20 miles and was OK just doing 10-13 milers every weekend.  Also I did A LOT of cross training.  My mom and I bike a lot, and when I got back in the fall, I was hitting the gym a few times a week, swimming, and riding, as well as running 4 times a week.  You'll be surprised, but even though it takes up a lot of time, training is really fun and the races are even more fun.  When I got back from the marathon and took off from running to focus on other things, I missed it A LOT.  So if you're not already signed up for one, DO IT.

Alright,
That's all I've got for now,
Sarah