Marathon and strength training

RedBess

Hi MFPers!

I am starting a 16 week training plan for running a Marathon (October) on Monday. This will be my second marathon. I am not a seasoned runner... started with a couch to 5k three years ago... training last year every long run on the weekend was my "longest run ever". On race day I was doing awesome and feeling good until I hit the "wall" at kilometer 32. I struggled through the last 10k, run/walking and wanting to just quit. This year I would like to add in some strength training in hopes it will help me get through that last 10k better (and improve my time!) I am looking for moves that will train both upper, lower, and core muscles but NOT fatigue my legs too much.

Any Marathoners out there with good strength training plans?

scottb81

Strength training is good for you but lack of strength training isn't why you hit the wall last time at 20 miles.

The reason people hit the wall at 20 miles is because they lack the aerobic fitness to run the speed they were running for that distance. You burned through all your glycogen and there was none left to provide energy for the last 6 miles. Your legs didn't run out of strength, they ran out of gas.

The solution is to either slow down your race or increase your aerobic fitness by running more miles. If you have been training consistently since the last time your fitness will be better. Running more with a higher mileage training program is also necessary.

A higher aerobic fitness level will do two things. It will train your legs to burn a higher amount of fat instead of glycogen so they can go further without running out of gas. It will also train your legs to store more glycogen so they have a bigger on board gas tank.

CarsonRuns

Strength training is good for you but lack of strength training isn't why you hit the wall last time at 20 miles.

The reason people hit the wall at 20 miles is because they lack the aerobic fitness to run the speed they were running for that distance. You burned through all your glycogen and there was none left to provide energy for the last 6 miles. Your legs didn't run out of strength, they ran out of gas.

The solution is to either slow down your race or increase your aerobic fitness by running more miles. If you have been training consistently since the last time your fitness will be better. Running more with a higher mileage training program is also necessary.

A higher aerobic fitness level will do two things. It will train your legs to burn a higher amount of fat instead of glycogen so they can go further wi thout running out of gas. It will also train your legs to store more glycogen so they have a bigger on board gas tank.

Hit the nail right on the head.

Running more will help move the wall back. Strength training will help you look good when you hit it.

RedBess

Thanks for the advice! I guess I will up the mileage this time around.

Do you recommend a particular running plan? I have a running partner who is much more experienced in running than I am (she has done a couple half marathons but last year was her first full) so I just went with her plan. As I mentioned earlier, I was happy with it for the most part as I had never run those distances before but we are both sort of looking for something different. Just googling for it brings up all sorts of plans with differences and I am not sure which one to go with.

Thanks again!

donrdon

I'm really not experience enough to recommend a specific running plan (only used 2 and also still feeling my way though the training) but check out Runners World online. They have an abundance of plans. It's a good source for information.

scottb81

I would recommend buying this book as it is full of great marathon training information and contains several plans that many people have used to run their best marathons: Advanced Marathoning by Pete Pfitzinger http://www.amazon.com/Advanced-Marathoning-Edition-Peter-Pfitzinger/dp/0736074600

I have not used one of these plans yet but will be starting one in a few weeks. For you, on your second marathon, the 18 week 55 mile peak plan would be good if you are currently able to run around 30 miles per week without problem. The plan is challenging but doable.

Here is one person's review of the plan that I copied from their blog at http://fitnessfatale.com/tag/advanced-marathoning-book/

Pfitzinger’s plan is focused and intense. Although I chose the lowest mileage plan, it is still a feat to complete the workouts. Here are some highlights of the plan I chose:

•Running 5 days a week, peaking at 55 miles in one week.
•4 mesocycles, each with it’s own purpose
•More emphasis on tempo runs than speed work
•Inclusion of general aerobic runs with 100 meter strides incorporated
•Recovery runs that are run VERY slowly (check your ego at the door)
•Several long runs that include a significant portion of the run at marathon goal pace and are followed by two easy or recovery days.
•About a month and half before the race, the inclusion of tune-up races of distances 8-15k on Saturday followed by a long run on Sunday

Even if you decide not to follow that plan, the book has so much good training information that it is well worth buying and reading for any marathoner.

CarsonRuns

I would recommend buying this book as it is full of great marathon training information and contains several plans that many people have used to run their best marathons: Advanced Marathoning by Pete Pfitzinger http://www.amazon.com/Advanced-Marathoning-Edition-Peter-Pfitzinger/dp/0736074600

I have not used one of these plans yet but will be starting one in a few weeks. For you, on your second marathon, the 18 week 55 mile peak plan would be good if you are currently able to run around 30 miles per week without problem. The plan is challenging but doable.

Here is one person's review of the plan that I copied from their blog at http://fitnessfatale.com/tag/advanced-marathoning-book/

Pfitzinger’s plan is focused and intense. Although I chose the lowest mileage plan, it is still a feat to complete the workouts. Here are some highlights of the plan I chose:

•Running 5 days a week, peaking at 55 miles in one week.
•4 mesocycles, each with it’s own purpose
•More emphasis on tempo runs than speed work
•Inclusion of general aerobic runs with 100 meter strides incorporated
•Recovery runs that are run VERY slowly (check your ego at the door)
•Several long runs that include a significant portion of the run at marathon goal pace and are followed by two easy or recovery days.
•About a month and half before the race, the inclusion of tune-up races of distances 8-15k on Saturday followed by a long run on Sunday

Even if you decide not to follow that plan, the book has so much good training information that it is well worth buying and reading for any marathoner.

I concur. Great book with a ton of great information. I also suggest "Daniel's Running Formula" by Jack Daniels.

The plan briefed above it very similar in concept to the training I have done for all 3 of my marathons. The first one peaked at around 55 to 60 miles per week, 2nd one in the low 70s, third in the low 80s, but the same workouts were present in all three.

RedBess

Wow! Thanks guys for the resources. I will check out the books and see if I can find something that will get me more ready this year. I only have 16 weeks until race day, which is what the plan I have is geared to. I am sure I can still work with the others though.

CarsonRuns

Wow! Thanks guys for the resources. I will check out the books and see if I can find something that will get me more ready this year. I only have 16 weeks until race day, which is what the plan I have is geared to. I am sure I can still work with the others though.

With 16 weeks till race day, you may not have time to read the book, digest the information and formulate a plan. You may want to look at Hal Higdon's website for a plan. Many have had success with his plans.

http://www.halhigdon.com/

Maybe Intermediate 2 or Advanced 1 would work for you.