Hooray for it being Thursday already!
So, as I’ve been talking about for way too long, I finally have a training plan for the NYC Marathon. I think part of the reason why it took me so long to draft is that even thinking about speedwork stresses me out (let alone actually doing it), and I wanted to include a lot in this plan.
Which officially started this week!
So here it is – I’ve outlined a progression in mileage to about 60 at my peak, with three 20+ milers and two speed workouts each week. I’ll take a rest day or cross train every Monday, and Fridays will be easy runs or cross training days, depending on how I’m feeling.
I log all of my workouts in an Excel spreadsheet to auto calculate mileage (I am such an Excel geek…) – if you click on them, they get bigger.
Of course, the most important thing to keep in mind is that I have to be flexible, and swapping runs, changing things up and revising the plan (multiple times) WILL HAPPEN.
I’d love, love, love your thoughts – how are the speed workouts? Anything else I should include that has worked for you? Mileage increases ok? Too much? Too little? Halp!
Despite my fear of all things labeled “speedwork”, and despite the fact it was 75 and humid when I woke up at 5:45 a.m. on Wednesday, the first one of this training cycle yesterday was a success (!!).
The workout: 2 miles warm-up, 3×1 mile at 10K pace, ~3 minutes rest in between sets, 2 miles cool down.
- Mile 1: 7:38
- Mile 2: 7:35
- Mile 3: 7:47
I was shooting for 7:30s, but since it kind felt like I was swimming in the reservoir instead of running around the track, I’ll take it. The last mile was pretty hard, and I feel great about pushing through and not easing up because I felt a little uncomfortable. So here’s to many more weeks of kicking my own ass!
Breakfast – Barbara’s Shredded Spoonfulls, berries and almond milk
Your no-bake ideas on my last post were great! I’ve also been loving somewhat of a no-bake dinner lately that’s super easy to put together.
Mixed greens, chopped radishes, carrots, avocado, broccoli, asparagus, cucumber, red bell pepper and grilled chicken topped with a very generous helping of hummus and a slice of mozzarella cheese.
I used an Ezekiel sprouted grain tortilla to make mini wraps and tons of fresh dill – I don’t know why, but I’m completely obsessed with dill lately.
I’m also thinking I either need to start implementing a weekly 16 Handles budget or start taking stock in the company.
Far too addicting.
Question: What do you think of my plan?? Any and all advice welcome. Also, what’s your favorite easy summer dinner?
Or you could always open a 16 Handles yourself! 😉
Your plan looks really good! I think speed work is going to make you very fast on November 6. As far as advice, last year I started incorporating some “fast finishes” to my long runs – i.e. 20 mile run with last 6 or so miles at marathon pace. It didn’t always feel awesome, but I think learning to run quickly on tired legs can be a great mental as well as physical confidence boost. McMillan has an article about it here: http://www.mcmillanrunning.com/marathonpredictors.htm
I’m excited to run some of these miles with you! 🙂
thank you!! That’s a great idea re: the fast finishes. I’m going to add more in there for sure.
Your plan looks good to me, but I don’t have any experience with marathon training or speed workouts. I’m sure you’ll be ready for NYC.
As for easy summer meals, we eat a lot of meals that consist of bread, crackers, cheeses, hummus, cut up veggies and fruit, olives, and other good things to nibble and pick at. It’s easy, requires no cooking, and helps us use up stuff that needs to get eaten.
Have you read Pete Pfitzinger’s book “Advanced Marathoning”? It’s the definitive source for marathon training (goes into a lot of detail as to the why’s and how’s of particular workouts) and has a lot of training plans at the end.
Someone recommended it to me last year, and I tried it – during the course of training my goal marathon pace time went from 3:10 to 2:40…crazy. I’ve heard other anecdotal evidence similar to this too.
In a nutshell, it doesn’t advocate too much speedwork, and the speedwork that you do seems pretty short (like 6 x 600m) but it has a purpose and works. I’d recommend it!
Good luck training, and see you in Nov – here’s to staying injury free!
I’ve heard about it but I haven’t read that book! i shoudl check it out – I hear his plans are pretty intense, but maybe i can incorporate some of his stuff into mine. Good luck to you too! 🙂
Yeah, the plans are a little intense. I followed the up to 55 miles/week and changed up a run here and there with some bike cross-training. I think the overall flow of the plans are spot on (blocks of weeks dedicated to a particular type of training) as well as the premise behind a particular run (a “medium-long run” vs a “long run” vs a “lactate threshold run”). It’s all very science-y, but makes me feel like I’m training correctly, even if I’m not. 🙂 At the very least, the book is a good read and has some good info in it. Thanks again for the post(s) – very fun to read!
I like that Excel sheet! I’m going to have to try and make one myself.
I can send it to you if you want? It’s awesome!
So…I still haven’t sat down and actually written out my marathon plan – and my race is a couple of weeks before yours (oops). I don’t have a lot of advice since everyone is different (I think my mileage tends to be lower than yours overall), but I can just tell you a couple things that I do. First, I tend to just stick to one day of speed work a week. For me, I feel like that’s enough to get my legs moving, without leading to burn-out. Last time I trained, I alternated between doing repeats one week and a tempo run the next…that seemed to work pretty well. I also recommend the strategy Megan mentioned above and doing some runs at/near marathon pace (like you’ve mentioned).
But that’s just what works for me! It sounds like you’ve put a lot of thought into developing this, and that it’s going well for you so far, which is great! Good luck!!
Thanks!!! re: the speedwork – I thought about doing one day per week too. I made sure one workout was on the easy side each week and one harder and will see how that goes. If it’s too much, then one day it is! I can’t wait to see your plan!
What a great plan, I love making some kind of routine so that’s easier to stick to it. Btw that fro-yo looks amazing!
The progression of the mileage is very good along with the speed workouts. I realize schedules or training plans are not set in stone due to our life sometimes gets in the way. I would suggest that your workouts not always fall on the same day each week so that your body does not become static to your workouts and you do not get the full benefit from each workout. Make sure to do plenty of streching.
great suggestion – thanks! ANd definitely lots of stretching!
I have followed RYan Halls’ half marathon/marathon training plan off of runner’s world and have had great success with it. It basically aims at 3 quality runs a week – one long tempo, different varieties of speedwork out, and one long run a week, which incorporates a pick up speed towards the end of a couple, and the rest of the days are slower paces/XT.
And a general question for all, how do you pick the speeds of your speed workouts?
I’ll have to check that plan out! re: pace, use the McMillan pace calculator! It’s awesome: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Can fro yo be my easy dinner? I am all over smoothies right now at breakfast! Next time I come into the city, lets plan a long run sometime in the end of July or August I think 🙂 Also I will be down for sure Columbus Day weekend and wanted to start planning a blogger meet up never too early to start thinking about it, thoughts?
Looks good to me, Kelly! Like Lauren said, it’s hard to give too much advice because every runner is so different in terms of what works for them, but I might suggest switching up some of the speed training if you get bored with it – add in some farlek’s, some hill workouts, or other different things here and there. And practicing running at marathon pace is something I’ve always found to be helpful. I think you did a great job thinking it through and I know this will set you up for a great race!
i have zero advice on marathon training plans, but my favorite summer meal involves a sparkling wine, spicy food and coooold ice cream at the end. perfection!
I like your plan. I can’t add much to it right now but next year (hopefully) I shall be picking your brain on what did and didn’t work for you. Curious what you are doing with regards to cross-training.
have you done two speed workouts/week for a training plan before? I went back and forth about it for my current half training. I did last year for this race, but opted not to this time around. just given my recent injuries…figured it’d be smart not to……. but desperate wish I could! GOOD LUCK. 🙂
Hey there!!! Agree with Lauren and Corey about every runner being different. I’m a big believer in quality over quantity especially when coming off an achilles injury. I tend to do 1 speed workout and do a variety of things, 1200s, ladders, mile repeats and then I try to do a cut down run- like start slower and finishing faster… but I also only run 3-4X a week. So everyone is different. I’m excited to hear how awesome you do at NYC! Best marathon ever!
Well I obviously know nothing about running so I can’t sound off on your plan or offer any advice on that front.
But I will compliment you on a beautiful job with that cup of 16 Handles. Really impressive work. I admire the way you’ve mixed the flavors and the toppings.
If I’m still alive after tomorrow’s run, we are getting 16 Handles. Maybe we should be there when they open.
…and then again right before they close. Just a thought.
this is my favoritest comment ever. I look forward to improving my 16 Handles skillz tomorrow and throughout the summer…
I love that you use excel to calculate!! 😉 I wish I lived near 16 handles.. but then again I’d probably need a budget or stock, too. I’m intrigued by those little white round things… hmmm?
-courtney
they’re yogurt covered raisins. delicious!
congrats on starting your training! obviously i have no advice, so let’s just skip right to the food. 🙂 i think i have 2 favorite summer dinners: fresh fish, grilled vegetables, and a bottle of riesling, or a big salad with crusty bread and butter and an ice cream cone with sprinkles for dessert. i eat very simply in the summer – it’s too hot to cook, and all the fresh food tastes so good on its own!
it was so great seeing you on the 4th! beer garden soon? i can’t do the beach this weekend anymore, but i am determined to reschedule that one asap too!
I even love how you describe your foods. you make things sound extra good 🙂 Yes beer garden – I need to send an email about that. And yes, beach soon!
Looks good. Speedwork and tempo runs really help make you faster! Started doing both each week this February and have really noticed an improvement!
I will also be running NYC!
ps also ❤ 16 handles!
You are intense and so motivated! Can I borrow some of your motivation? I’ll give it back to you when my marathon is done in October 🙂
Your plan looks great! All the speedwork is impressive…I’ve never successfully made it through a marathon training program that involved speedwork (I got injured off of Pfitz….twice), so I probably wouldn’t put two speed workouts in per week, but if it works for you, go for it! I think flexibility is key in any marathon training plan…it’s a long haul, and your body responds to so many different things throughout that time (not even running related!), so as long as you’re flexible in moving around/skipping workouts as necessary, I think you’ll be golden and FLY in November!
Can we get 16 Handles soon? Thanks.
This is a GREAT training plan – I may have to print it out on Monday at work!
The speedwork in there looks great – looking forward to reading more about your training – exciting few months ahead 🙂
I think your plan looks great. Speedwork is totally the key to seeing improvements. What I incorporated into some of my marathon training was on the day before my long run, I would do a “semi-long run” at marathon race pace. I felt this was really helpful to get used to the feel of this pace for an extended time and would leave you a little fatigued going into the long run. You have workouts scheduled on Thursday, but some day if you don’t get one of those in, you could try doing a pace run on Friday! Also, I respect your sweet tooth. I am way obsessed with 16 handles as well!
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It looks good. I was going to tell you to do LESS speedwork, but you’re doing a lot of tempo runs intead of hard intervals, which will be a little easier on your body.
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