For perspective, my last marathon training program topped out at 44 miles maximum. There were only two 40+ mile weeks in the last go round. Now I have ahead of me two more months of 40+ mile weeks, going up to 54 miles at the peak. (40, 44, 35, 46, 49, 51, 41, 54, 42, 28, 38) Aye Carrumba!
I caught a serious break on Sunday with the overcast skies and mid-temperatures. The rain was a help too. Does anyone actually make a fabric that can dry in 80% humidity? Dryfit, Coolmax? ShamWow? Cause I’m lookin’.
So it was 20 on the calendar, the first of four 20 milers on the schedule, and after this week of speedwork cut short-and cutting 2.5 off last weeks 18 miler, I was starting to feel like Ludicrous Speed as I have named the schedule was ridiculous.
But that was then, Sunday. Now, Tuesday, thinking about then, I knew that now, or then, as it was, was the time to really commit, so that soon, when then becomes now, I will look back and have done it. Because now you can’t go back to then, you will have just missed it. When? Just now. Got it?
Nick Calcott recently wrote me thinking about running the Paris Marathon, and asked how I got started. A long email followed which I have copied below. Like discussions of photography for non-photographers, discussions of running for non-runners are pretty boring. What isn’t boring is Nick’s work or his blog, 12thpress.
“Thanks for your note-I love getting random shout-outs. Plus I really like the Night Dance series and Nana’s house.
I looked at the paris marathon website faq and noted that they said they serve mineral water every 5km. Too funny. In new york they just open up the fire hydrant to fill garbage pails lined with trash bags and volunteers scoop paper cups of it up.
The first race I ran was last august this time, it was the nike 10k run–I had been running only since june but managed to finish ok. In the two months prior I was just running as I felt, often times every day, about 4 miles or so. What happened in the beginning is that I didn’t know or ignored the advice to step up training in 10% increments, and I started adding mileage too soon just to see if I could do it. I would run 6 miles one weekend, 8 the next, 10 after that, going up to 13. So in a month I think I went from running 12 miles per week to running 25, which was too much too soon on no base. so I got hurt.
Basically all the books and websites give similar advice. Runnersworld.com has a lot of free advice, and you can generate training plans based on your current level. I think what the advice would be is this: have a “base” of regular running, something like 20-25 miles per week before you start the 18 week training for the marathon. Since the Paris is April 11 that means you would start training roughly the beginning of February. And the base should be 6 months or more. So if you are running only 15 miles per week now you might want to slowly ramp that up over the fall to give yourself 4 months of base. (still with me?)
You might also want to and hopefully would enjoy doing some intermediate races in the fall, 10k’s are a great distance, and the Half is also a good distance. Doing these races will give you an idea what to expect running in races, and also about water management and food issues, race day prep, the bathroom! etc. Things that you want to have a grasp of before getting to a marathon. I did a bunch of half’s and 10’s all through my first winter running and loved them all, also loved winter running in general. what I would not give right now for a 32 degree morning! It is so much easier to run in cold I find. In terms of training for Paris you will have to deal with winter running.
So from the fall races you will get a sense of times, your 10K and half marathon times. All of the training plans online and in books predicate your training on your current fitness. This is what you were asking me. When you know that you run a 10K in 50 minutes then that will accurately predict you will run a marathon in 4 hours. Something like that. The reason this works is mountains of data over the years. So for example the plan on Runners World which is what I am using, takes inputs such as a recent 10k or half marathon time, the current number of miles per week you are used to running, and the training effort you want to exert, moderate, intense, severe, and generates an 16 week plan based on that. The plan is similar to other plans – it assumes the “new” thinking that you might not want to run every day- they have you running 4 of 7. You can cross train other days or rest. The thinking here is to avoid injury and overuse. The “old” thinking was that you just buried yourself in miles at a slow steady pace, which now is only one component of the whole training.
What they advocate now is three kinds of workouts- you have speed workouts like tempo runs and intervals to focus on speed, running form and increasing oxygen efficiency, increasing your lactate threshold and teaching the muscles to fire fast, then you have easy days where you run with low intensity to give some recovery, and then you also have the long run day where you go slow and long to increase time on your feet, train your muscles to burn fat calories stored in the liver not muscle stored sugar which helps you avoid hitting the wall (burning through all the glycogen in your muscles entirely, which happens around mile 20).
Combining these three kinds of workouts and optional cross training will give you the ability to run long, economically and finish strong without running mass mileage every day. It is better to be slightly undertrained than over trained and injured on race day. One book is Run Less Run Faster by the RunnersWorld staff.
On a monthly level you go through 3 week circuits of progressive overload and then you get a recovery week. You do this four times, and the mileage increases and the speed workouts get faster progressively. In the last two weeks of training you taper off so that you are well rested for the marathon day. Basically that is it.
You asked about picking a goal time for your marathon-it doesn’t exactly work like that. You can only train so much, so your goal time or marathon pace is dictated by your fitness level going in to the training minus what the training can reasonably hope to achieve. Knocking 30 sec/mile off is a lot. Trying to improve beyond the plan limits risks injury. All of the training plans generally hew to the 10% increment. Once you have some intermediate races done this fall and some times for that, the training plan will dictate a reasonable goal time. For a first marathon I would say completion is a great goal in itself! You only have one first, and Paris is such a spectacular course that you might want to just focus on enjoying all the sights and sounds (meaning try to run no-ipod) and maybe take some pictures. You also want to finish strong, so that it is enjoyable, so speed is not a big issue.
If you read my account of the NJ marathon which was my first, I think it was “an experience” which was owing to the rain, the double loop course, etc. I knew I could finish so it was mainly to do it. Maybe not a great first experience but I was not in pain or cramping or bargaining heavily, so by that measure it was a great success.
My second marathon will be NY this fall, and even tho I am better trained now, I am approaching this with a great deal of trepidation, no matter what, it is one hell of a long way. anything can happen. So you really have to dedicate yourself and not shortcut the training. My last track workout was sub-optimal in the heat, so I give myself a pass because of that, but it bothers me to make excuses, because there are no excuses at mile 20. You have 6.2 more.
Very long email. good luck and keep in touch with what is going on. Take the plunge and commit and you will not be sorry you did.”
best
Robert