Marathon Meal and Training Plan
Morning weight = 168 / post 5 mile run 167.5
Morning weight = 168 / post 5 mile run 167.5
Morning weight = 168
Morning weight = 169.5 / post 10 mile run 168.5
No activities today … but check back in a few days. Physical therapy … take me away!
Morning weight = 172.
Sunday is definitely one of the best days of week. I’m surprised nobody has coined the phrase TGIS … Katy Perry, you sang gospel songs before. I hear a follow-up to your smash hit.
Even though I don’t have a scheduled training run on the books, that doesn’t give me an excuse to do nothing. In fact, doing nothing doesn’t mean doing nothing. Let me explain.
Just because you are in training and training schedules say “rest day”, this doesn’t give you a green light to do nothing. For me, it’s serving at church if it’s a Sunday. On my “rest days” of Tuesday and Thursday, that can mean doing a light workout with my good friends Tony Horton or Shaun T. THort or Shaun … we’re on a nickname basis now. Shoot, I’ve paid them enough through Beach Body DVDs, I should be on their speed dial.
So, today’s day of rest means a day of service. Ask yourself daily, what can you do to bless somebody else today? And it’s not only scientifically proven, but more importantly, supported by the Bible, you will reap what you sow.
Morning weight = 170.5
Race day. Or more appropriately, race night. 6pm start. RunKeeper has me on a scheduled 4 mile plus strides which basically is 4 miles slow, 20 seconds fast, 2 minutes slow and repeat for about 6 total miles. This matches perfectly with tonight’s Oktobrewfest 10K. I stay on track with my training runs and actually get a medal just for participating. I feel like those 7 year old “black belts” who continue to advance in martial arts, but when you watch them, it looks like they couldn’t fight their way out of a paper bag, but they sure do have a loud Kiya! I’m getting a medal for doing what I should be doing is all I’m saying.
Let’s compare yesterday’s results and put the start steady and finish strong theory to the test. The great thing about running is that your time is your time. There’s really no grey area. Sure you can have bad weather and “off-days”, but for the most part, all things being equal, your times are your times. So after months of start steady and finish strong, let’s see the numbers:
The proof is in the numbers. Even though I ran about a mile more, each mile was done with more purpose. I had a goal of finishing in the top of my age group and ended up 8/23. Overall, 51/343. Very happy with the results and reinforces known beliefs.
Applying discipline over time will produce results. Just be mindful of where you devote your discipline. As a result of all the early, cold, and sniffle-inducing mornings, I am reaping the benefits.
Morning weight = 169.5. No post-race weight taken.
What’s a runners best friend? One could argue it’s their earbuds. Possibly even a water bottle for longer runs. Even a running partner.
Well, I say it’s the wind at your back. I’m not sure if the non-running world understands the significance of a tailwind. Professional running events even put an asterix and label a run “wind aided.” I’m sure you’ve seen those hilarious videos of weather anchors fighting hurricane winds. The bottom line … tailwind good, headwind bad.
Today was one of those days. With a scheduled 7-mile run, I wasn’t feeling too strong, but also wanted to get a fast per mile pace. I changed my route to get that asterix “wind aided” tag and after 7-miles and a 8:28 average pace, the plan worked.
Morning weight = 172
I bought a new pair of running shoes Saturday afternoon. After my scheduled 15-mile run, it just felt right to buy a new pair of running shoes. My New Balance have an estimated 400 miles. I’ve clocked in about 400 on my Brooks Pure Cadence. For a runner, a trip to the local shoe shop is like Christmas, especially with all the shoe color combinations. I remember in the 80s, we had white on white, black on white, and grey on dark grey. Made it easy to decide.
When you decide to break in new running shoes, it is important to keep your distances reasonable. Say you have a half-marathon on Sunday. You bought your new shoes on Friday. Take it from me, this isn’t the time to take your new shoes for a spin. Before you put 400 miles on your new shoes, you have to start by putting the first 5. This isn’t a huge secret — whether running shoes or a pair of dress shoes, you know better than trying to over push.
Where you buy your shoes is just as important as to what shoes you buy. Based on what I’ve experienced, go to the people with the experience. You’ll see the difference when you go to a running store like Fleet Feet in California or a sporting goods shop like Sports Authority or Big 5. A general rule of thumb … if there are shotguns on the adjacent shelves, go to a specialist. Every single person working at a running store is a runner also. This makes a significant difference in the level of care they take to fit you rather than sell you a new shoe.
I walked into Fleet Feet with my Brooks. Here’s what I need. Something for both trail and road. Before I take 5 steps into the store, at least 3 professionals ask if they can help. Will to the rescue. I originally wanted an upgrade to my New Balance, however they didn’t have those in stock any longer. My second request is something colorful. Will points to the third row, middle. A pair of neon blue, splash orange Adidas that just came in. Will said Adidas spent years developing this new technology that can help with the areas I’m stressing.
I have pain in my outter right knee and my left arch. These Adidas have a new technology to secure the arches and during stride, the sole actually forces the foot to roll in the appropriate direction to prevent injury. I don’t just try them on — at Fleet Feet they encourage you to go for a run outside the store. Within 1 1/2 blocks, I can feel the difference.
These shoes fit nicely and on each stride, I feel like I’m landing much softer. Keep in mind when I tried these on and took them for a test drive I already ran 15-miles so being light on my feet wasn’t an option. That’s ultimately why I decided to go with these Adidas. And oh yeah, they were so colorful.
Morning weight = 170.5
When Did I Eat:
Monday starts a new work week and new challenges. Tuesday you could still be reeling from Monday, scratching your head wondering, “what just happened!” Wednesday is hump day. You start feeling “I’m almost there.” Thursday you get a late project due Friday afternoon. Friday, after you came in early to finish your project, you start humming Katy Perry’s T.G.I.F. Saturday you still can’t sleep in because the kids have a soccer tournament, a baseball game, a judo match, or a bowling league. Well, bowling was what we did in the early 80s.
So, Sunday, what do you do? I suggest the following to help you enjoy Sunday.
Again, truly I tell you that if two of you on earth agree about anything they ask for, it will be done for them by my Father in heaven ~ Matthew 18:19
Morning weight = 170.
When Did I Eat?
Let’s face it. Running more than 1 mile for 99% of the world’s population seems like a waste of time. The majority forgo Nike, Adidas, Brooks, and New Balance for Honda, Nissan, Toyota, and Chevy. Don’t believe me. Next time you are in a conversation at a party, bring up the fact that you just ran 15 miles (that’s what I did today) and see the reaction. You’ll get a variety, but with the same underlying message.
Response and Message 1: “I don’t even like driving 15 miles if I don’t have to” which ultimately means “why would anybody do that?”
Response and Message 2: “You’re crazy” which loosely translates to “why would anybody do that?”
So as runners, we have to be able to block out the voices of the non-believers. Just like uplifting messages can help you press on, people calling you crazy can be detrimental to the casual runner, especially as marathon training distances increase as you approach the actual day of the event.
Here are 4 tips for long runs:
Morning weight = 171. Didn’t get a post-run weight. No other excuse — just tired and forgot.
When Did I Eat?