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Foster and Smith. Still.Design a marathon training plan Entirely by myself It felt audacious Brazen Saucy Was I up to the task Was the student really ready to assume the role of master
I was reminded of the scene in Return of the Jedi where Luke Skywalker is brought before Darth Vader who examines Luke's weapon
"I see you have constructed a new lightsaber" says Vader impressed "Your skills are complete"
Of course Luke had the advantage of being the son of a Jedi My own father was just a Lutheran
Ultimately I figured What the hell I'll do it At this point in my running life what have I got to lose Also it could be fun
And so that's what I did One night after the kids were asleep and the house was quiet I sat down with a cold IPA flexed my fingers like a concert pianist and got to work
(Incidentally: Midway through the second IPA I noticed that you can easily mistype "pianist" as "painist" Which actually isn't a bad way to describe a runner preparing for a marathon But I digress)
Here's what I came up with:
The duration of the training shall be 16 weeks Sixteen shall be the number of weeks and the number of weeks shall be 16 Seventeen shalt thou not count neither count thou 15 excepting that thou then proceed to 16
Why Because every other marathon plan I've followed has been 16 weeks long In a happy coincidence my marathon at the time was 18 weeks away So I would have two weeks to train for my training
I will drink beer and I will eat ice cream But not on the same day And not too much at once (I alone shall determine what constitutes "too much")
I know myself well enough by now to know that I need this safeguard Without it ice cream and beer could constitute a third of my total daily calories That is not good
No speedwork
At this stage in my life cultivating speed in marathon training doesn't make sense Train to run short distances fast and you'll run short distances fastsay the first few miles of a marathon Again not good So no 400-meter repeats No ladder workouts Quality days will be tempo and fartlek runs Strength-training will be hills and trails
I will not step on a damn track See above
I will measure my long runs by time not distance
I want to run my marathon in about three hours So my longest long runs will be about three hours
You know what I'll do all of my runs based on time
Crazy am I We'll see who's crazy Hahahaha
My weight will take care of itself
I am 45 and weigh 168 pounds When I ran my 262 PR at age 29 I weighed 155 Trying to get my weight down to 155 would be as dumb as trying to get my age down to 29
I will do one set of pushups to failure after every run Just because pushups make me feel like I'm getting stronger
There's a lot to be said for doing things that make you feel stronger even if the real impact is negligible
I will end each long run with two to three miles at marathon goal pace or faster
This just seems smart
I will cut back miles as needed
Rather than reducing mileage at predetermined intervals I'll do so when my body tells me to Implicit in this is the hope that I'm wise enough by now to distinguish between "tiredness" and true fatigue
I will use the Force
I will feel it flowing through me
Will it work I'll know soon My race the Portland Marathon is October 4 I'll file a report shortly after
Meantime: Late in the process of building my new lightsaberer training planI recalled something Budd Coates The guru who helped me with so many previous plans
He likes to call himself Yoda
Kid you I do not Tags: RW September 2015ColumnsFeatured ContentBeer
The key is to develop a plan,
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Mental Training for Peak Performance
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Thank you for registering! Now Bret drops by to show off his race medals. the picture is never going to be quite as simple as "intensity does only one thing and volume does only another,
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