Running Marathons: the victory, the pain & the sweat

If you have decided to run a marathon or are thinking about doing so I applaud you. The victory (physical, mental and spiritual) experienced at the finish line is incomparable and only a very small percent of the human race will come to know what that moment feels like.

Running a marathon is not a spur of the moment activity. It is a decision to persevere without exception. To be successful the body needs ample time to undergo the process of conditioning, training, fueling, and recovering. Be prepared for your monthly expenses to go up. Your caloric intake  will nearly double at the peak of your training, You will need to invest in GOOD quality running shoes, supplements, massages and other various requirements which pop up along the way. Caring for your body is #1!!

Expect to sweat.

Running a marathon is no easy task. The distance is taxing on the mind body and soul. During your training you will face opposition in all three of these areas. Be prepared and don’t give up. Your best defense is to stay positive!! When I feel myself slipping away from positive thoughts I drink a SLAM and start praising God for everything I can think of, even the pain in my legs – I thank Him that I have legs that move and feel. Immediately I am overwhelmed by the presence of God and my pace picks up. Don’t make the mistake of having a mindset that being good to yourself is a “luxury.” Running a marathon is serious business folks!! Foam rolling, stretching, icing, massage, taping, nutrition and long relaxing baths are all important in the recovery process. Recovery is really key when you are consistently and routinely tearing your body down.

Create a training plan.

Please read this book – Marathoning: Start to Finish by Patti & Warren Finke – this is an invaluable resource that will offer you essential information on how to prepare and complete a marathon. In it, you will find examples and tips on creating a training plan that will help you reach your goals. Everyone is different so its critical that you find a training schedule that works for YOU.

WinnersPersevereBookCover

To give you an idea of what a training plan should look like here is mine from last year (2009): Keep in mind that this is just an example

Monday = cross-training & strength-training

Wednesdays = speed work on the track & strength training

WeeK

Su

Mon

Tue

Wed

Thur

Fri

sat

TOT

24-May EZ 8 mi Rest 8 miles

16

31-May Rest Bike45min 3 mi – hills Workout #2 EZ 5 mi Rest Pace 10 mi

21

7-June Rest Elliptical 45min 4 mi – EZ Workout #3 EZ 6 mi Rest Pace 12 mi

25.25

14-June Rest Step Mill45 min 5 mi – hills Workout #4 EZ 7 mi Rest Pace 14 mi

30

21-June Rest Bike 45min 5 mi – EZ Workout #5 EZ 8 mi Rest Pace 16 mi

33

28-June Rest Elliptical 45min 5 mi – hills Workout #6 EZ 8.5 mi Rest Pace 17 mi

34.5

5-July Rest Step Mill 45min 6 mi – EZ Workout#5 EZ 9.5 mi Rest Pace 19 mi

38.5

12-July Rest Elliptical 45min 8 mi – EZ Workout #6 EZ 10 mi Rest Pace 20 mi

42

19-July Rest Step Mill 45min 6 mi – hills Workout #4 EZ 10 mi Rest Pace 21 mi

41

26-July Rest Bike 45min 6 mi – EZ Workout #1 EZ 10 mi Rest Pace 22 mi

41.25

2-Aug Rest Elliptical 45min 6 mi – hills Workout #5 EZ 10 mi Rest Pace 20 mi

40

9-Aug Rest Step Mill 45min 6 mi – EZ Workout #6 EZ 9 mi Rest Pace 18 mi

37

16-Aug Rest Bike 45min 6 mi – hills Workout #3 EZ 8 mi Rest Pace 16 mi

33.25

23-Aug Rest Elliptical 45 min 8 miles Workout #5 Rest H2C H2C

??

30-Aug Rest Step Mill 45min 5 mi – EZ Workout #1 EZ 6 mi Rest Pace 12 mi

26.25

6-Sept Rest Bike 45min 5 mi – hills Workout #2 EZ 5 mi Rest Pace 10 mi

23.25

13-Sept Rest Elliptical 45min 5 mi – EZ Workout #6 EZ 6 mi Rest Pace 8 mi

23

20-Sept Rest Step Mill 45min 5 mi – hills Workout #1 EZ 5 mi Rest Pace 6 mi

19.25

27-Sept Rest 4 miles Rest Workout #7 Bike 45min 3 mi Rest

9

4-Oct PM

11-Oct Rest Pace 14 mi

18-Oct Rest Step Class 4 mi – hills EZ 7 mi 8p (3×600) Rest Pace 16 mi

29.25

25-Oct Rest Step Class 4 mi – hills EZ 8 mi 7p (6×400) Rest Pace 18 mi

31.5

1-Nov Rest Step Class 4 mi – hills EZ 10 mi 7p (6×400) Rest Pace 20 mi

34

8-Nov Rest Step Class 5 mi – hills EZ 8 mi 8p (4×600) Rest Pace 16 mi

30.5

15-Nov Rest Step Class 6 mi – hills EZ 5 mi 8p (3×600) Rest Pace 12 mi
22-Nov Rest 4 mi – EZ 8p (3×800) Rest EZ 5 mi EZ 2 mi Rest
29-Nov SM
1 – JAN 24 Rest 4 miles – easy Rest pace 8 miles 12
2 – JAN 31 Rest bike 45 min 3 miles – hills workout #2 5 miles – easy Rest pace 10 miles 21
3 – FEB 7 Rest eliptical 45 min 4 miles – easy workout # 3 6 miles – easy Rest pace 12 miles 25.25
4 – FEB 14 Rest step-mill 45 min 5 miles – hills workout # 4 7 miles -easy Rest pace 14 miles 30
5 – FEB 21 Rest bike 45 min 5 miles – easy workout # 5 8 miles – easy Rest pace 16 miles 33
6 – FEB 28 Rest eliptical 45 min 5 miles – hills workout # 6 8.5 miles – easy Rest pace 17 miles 34.5
7 – MAR 7 Rest step-mill 45 min 6 miles – easy workout # 3 9 miles – easy Rest pace 18 miles 36.25
8 – MAR 14 Rest bike 45 min 5 miles – hills workout # 5 9.5 miles – easy Rest pace 19 miles 37.5
9 – MAR 21 Rest eliptical 45 min 8 miles – easy workout # 6 10 miles – easy Rest pace 20 miles 42
10 – MAR 28 Rest step-mill 45 min 6 miles – hills workout # 4 10 miles – easy Rest pace 21 miles 41
11 – APR 4 Rest bike 45 min 6 miles – easy workout # 1 10 miles – easy Rest pace 22 miles 41.25
12 – APR 11 Rest eliptical 45 min 6 miles – hills workout # 5 10 miles – easy Rest pace 20 miles 40
13 – APR 18 Rest step-mill 45 min 6 miles – easy workout # 6 9 miles – easy Rest pace 18 miles 36.25
14 – APR 25 Rest bike 45 min 6 miles – hills workout # 3 8 miles – easy Rest pace 16 miles 33.25
15 – MAY 2 Rest eliptical 45 min 8 miles – easy workout # 5 7 miles – easy Rest pace 14 miles 33
16 – MAY 9 Rest step-mill 45 min 5 miles – easy workout # 1 6 miles – easy Rest pace 12 miles 26.25
17 – MAY 16 Rest bike 45 min 5 miles – hills workout # 2 5 miles – easy Rest pace 10 miles 23
18 – MAY 23 Rest eliptical 45 min 5 miles easy workout # 6 6 miles – easy Rest pace 8 miles 23
19 – MAY 30 Rest 4 miles rest bike – 45 min 3 miles – easy Rest MARATHON 33.2

State of the Art Marathon Training

marathonrookie.com

Runner’s World – Marathon Training

Sports-Fitness-Advisor: Marathon Training

Running Technique active.com: Running

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