This coming Monday starts my 18-week training for the Rite Aid Cleveland Marathon.
I am excited to be running in my first marathon in over a year (not to mention excited to be running in my favorite city and blogging about my training/race experience!) but at the same time, I am a bit hesitant. Keeping my back healthy is always on my mind so it will be interesting to see how the additional miles will affect it. Training for the half marathons in 2013 seemed to be fine but to be honest, I wasn’t as regimented with my training as what I usually am with full marathon training.
I have read a lot about “Hansons Marathon Method: A Renegade Path to Your Fastest Marathon” and am going to try it out. The longest, long run they have you do is 16 miles. Most marathon training plans have runners complete a 20-mile run about two to three weeks out from marathon day.
Granted, The Hanson Method has you do three 16-mile runs but that four mile difference is music to my ears! During the week though, the training is more involved: run six days a week (strength, easy and tempo) with midweek runs going up to 12 miles. The program trains you to run on tired legs, getting them ready for the marathon by building cumulative fatigue. The beginner program that I will follow, maxes out at 57 miles a week and includes three 16-mile runs. A typical week looks like this:
Monday: Easy 4 miles
Tuesday: Speed: warm up 1.5 miles. 12×400 @ 5k-10k pace with 400 jog recovery. Cool down 1.5 miles.Total: 9 miles
Thursday: Tempo: Warm up 1 mile, 5 miles @ goal marathon pace, cool down 1 mile.Total: 7 miles
Friday: Easy 4 miles
Saturday: Easy 8 miles
Sunday: Easy 8 miles
Am I crazy? You bet! But I like crazy and I also like trying new things and am excited to try this new method. Plus, I like trying new programs and if it works, I can let my clients know.
To save stress on my back and to train smart, I will change-up the above routine a bit to go along with my teaching schedule. Thursday will be the toughest day for me since I teach Spinning and Piloxing. So taking what is up above and adding in my work schedule, a typical week will look like this for me:
Monday: Easy 4 miles, light leg and shoulder day
Tuesday: Speed: warm up 1.5 miles. 12×400 @ 5k-10k pace with 400 jog recovery. Cool down 1.5 miles.Total: 9 miles. Teach Power Pump and work my back
Wednesday: No running. Teach Pilates and work Chest.
Thursday: NO RUNNING (teaching Spinning and Piloxing). Work Arms.
Friday: Tempo: Warm up 1 mile, 5 miles @ goal marathon pace, cool down 1 mile.Total: 7 miles. Teach 1-hour Spinning and light shoulder and leg day.
Saturday: Easy 4 miles
Sunday: Easy 8 miles
I will be shortening my Saturday by doing the Friday run on Saturday and doing Thursdays Temp Run on Friday. I figure the 1-hour Spin class on Friday will be a happy/medium for shortening my Saturday run. Spinning is a great cross training for running and it will help lessen some impact on my back as well.
I will continue my strength training 5-days a week but will lift light weights for my legs instead of going heavy. I want to continue adding muscle mass like I have been doing since October but will go easy on the legs for the next 18-weeks.
Foam rolling will be done every day and I will continue my physical therapy exercises for my back.
The next 18-weeks will be fun! I will be sharing my training ups and downs with you and everything that happens in between!
I hope I am as happy finishing the 2014 Rite Aid Cleveland Marathon as I was in 2010:
In the past, I have always followed Hal Higdon training plans (3 runs during the week and a long run on the weekend). I love his plans and they are easy to do with a complicated life! However, I always did the basic/novice plans and never worried about tempo runs. I never had the desire to really do a tempo run or I guess I never wanted to put any thought/effort into a tempo run.
This time, I want to challenge myself and spice up my training routine so I am looking forward to the tempo runs.
As far as time goes, in 2011 the last time I ran the Rite Aid Cleveland Marathon, I finished in 4:14:53. I would like to finish this year in 4:00. Of course, a runner always has a second goal in mind that they keep to themselves: if I achieve that one, you’ll find out May 18th!
With all that being said, it is now time to give one of you a chance to join me in Cleveland May 18th! I have a FREE entry to the Rite Aid Cleveland Marathon (or Half Marathon if you prefer)! To enter, just comment below telling me you want to be entered in the contest. You will earn more entires if you also follow me on Instagram or Twitter!
Are you training for a race? What training methods have you tried that you like/don’t like? Any advice for me if you have tried the Hanson Method?