Weekly Training Tips From I-Runs

For many first timers, each progressively longer weekend run is a personal distance record. Since many first-timers are also fairly new to the sport of running, over-training is simply trying to do too much too soon. Stick with a slow steady increase in mileage. And stay with the easy, comfortable pace. Until you’ve built up a strong running base and completed your first marathon, keep to the basics. Running marathons is a sport that requires lots of time and patience.

Choose a realistic goal and train accordingly. An unrealistic time goal will cause you to train at too fast a pace and over-stress your body.

Your body needs rest to recover from your training. The training schedule for this program establishes a consistent workout regimen for runners. A key component of the program is also scheduled rest. In addition to taking days off, rest can also include cutting back on the distance of runs, scaling back the intensity, and switching to low-impact cross-training for some workouts. Cross training and strength training are good alternatives to another training run. They will improve aerobic capacity and overall fitness. Choose low-impact activities such as swimming, bicycling, and walking. In addition to preventing injury, these will also be a welcome change to all the running.

Listen to your body. It’s usually right. Stiffness and small aches are the result of the increased mileage. Stretching and cross training will alleviate some of these problems. However, if you’re feeling “run down” from the increase in mileage or intensity, don’t feel guilty about taking some extra rest days. Most marathon runners are goal-oriented and driven. They don’t want to let up for fear of falling behind. It’s okay. You won’t achieve your marathon goal if you’re tired and injured.

Several weeks into the program, many first-timers will start going through a bit of a lifestyle change; especially the twenty-somethings. The prospect of waking up earlier than you do on weekdays and then running 10 miles or longer definitely makes you think twice about closing down the bars the night before. Burning the candle at both ends will eventually lead to burn-out, exhaustion, even injury. With the additional stress of marathon training, you will need additional rest.

Much of your body’s repair takes place while you’re sleeping. Developing a good sleep routine can play a significant role in the success of your training program. The following blog contains a pretty good check list for helping you sleep well. Although by reading some of the comments, you’ll see that what works for some runners, doesn’t work for others.

http://completerunning.com/archives/2007/03/14/sleep-on-this/

Do you think you’re getting enough sleep? Check out the following article.

http://health.msn.com/centers/sleep/articlepage.aspx?cp-documentid=100164755

It’s very easy for experienced runners who are looking for that extra edge, to get carried away. These runners especially need sleep in order to maintain their heavy training schedule. However, it appears that too much intensity can result in insomnia. Pete Pfitzinger notes that “a change in sleeping habits is an early sign of over-training.” Read more about this anomaly is the following article.

http://www.pfitzinger.com/labreports/sleep.shtml

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 14	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	7/7/08	7/8/08	7/9/08	7/10/08	7/11/08	7/12/08	7/13/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	5 Miles Easy	3 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	22
1st Timer, Exp. Runner	5 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	10 Miles Easy	Rest or Cross Train	24
2^nd Timer	Strength & 2-3 Miles Easy	6 Miles Easy or Tempo	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	12 Miles Easy	Rest or Cross Train	28 to 30
Experienced Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	6 to 7 Miles Pace	Strength & 2-3 Miles Easy	12 to 14 Miles Easy	Rest or Cross Train	28 to 33
Veteran Marathoner	Strength & 2-3 Miles Easy	6 Miles Tempo	Rest	7 Miles Pace	Strength & 2-3 Miles Easy	14 to 17 Miles Easy	Rest or Cross Train	31 to 36

Experienced Runners (No Novices Please)

This week’s speed workout is a 6-mile lactate threshold run. That’s a mile longer than the tempo run from three week’s ago. Check out the tips from 6-16-2008 for a write up on Tempo Runs.

Your Lactate Threshold pace is roughly equivalent to your 10-mile or half-marathon race pace. If you’ve raced either of those distances this spring then you should have a good feel for this pace. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate. If you refer to the Racing and Training Pace chart in the Illinois Runs Workbook, you’ll see that the pace is 40-50 seconds faster than your Marathon Target pace and only slightly slower than your 10K race pace.

On LT runs you should feel like you’re on cruise control. But beware. One runner in our group commented that the LT pace should also be called the Marathon “Bonk” pace. If you try to run the marathon at this pace, you’ll feel great for the first 15 to 17 miles, but then things will start to fall apart.

Here are a few things to remember.

Run on a marked course so that you can monitor your pace for each mile. Use the first mile for a warm-up. Run each subsequent mile at a progressively faster pace, up to Lactate Threshold. Maintain this pace for several miles. Use the last mile for a cool down. Slow down and stop for water if it’s hot.

This workout should not be that difficult for you unless you’ve picked an unrealistic Marathon Target Time, you’ve never raced or trained at these faster paces, or it’s hot out.

If you’re having trouble with these runs then switch to the next slower group.

Illinois Runs Marathon Training Program

Tips for the Week of 6-30-2008

There are 15 weeks to go before the Bank of America Chicago Marathon. This is a build week. The long runs this coming weekend will be 2 miles longer than two weeks ago.

Half Marathoners

You are running the same schedule as the marathoners for the first several weeks. Most if not all of the tips apply. In that period you will build your long up to 12 to 16 or more miles, depending on your training profile. Strength training and cross training are important to all levels. Experienced runners should consider doing some speed work. One difference from the marathoners is that after 7 weeks, you will take a two-week taper going into the race on Sunday, August 10^th. Those schedule changes will be posted in later tips. Another difference from the marathoners is the speed of the mid-week pace run. See the next tip.

Pace Runs

This is also the week that one of the mid-week easy runs becomes a pace run. These runs are to be done at your target marathon pace. Half marathoners will do the first half of the run at a marathon pace and the last half of the run at their projected half-marathon race pace.

For first-timers, there’s really no change in pace, because we recommend that your target marathon pace be the same easy pace that you’ve already been maintaining on all of your training runs. Remember that you should be more concerned about completing your first marathon than about a specific finishing time.

For the experienced marathoners the pace of these runs will be 30 to 60 seconds faster than your long run pace on the weekends. If you’ve chosen a realistic marathon target time, then the mid-week pace runs shouldn’t be too tough for you.

For experienced half marathoners, these runs will be more like a slower Tempo run. They should start the run out an easy, long distance pace and increase the pace to their target race pace. About half of the run should be at that target race pace.

The distance of the pace runs will be slowly increased until it reaches 10 miles. Veteran marathoners may extend the distance to as long as 13 miles.

Hydration

With the long runs now taking well over an hour and the morning temperatures on the rise, staying hydrated during the long runs is imperative. Dehydration can lead to dizziness, cramps, heat exhaustion, and heat stroke.

Like the water stops in the marathon, the water breaks on our weekend long runs are spaced about 2 miles apart. During each break, drink at least 8 ounces of water. You should also start taking fluid replacement drinks. Later this summer, when the runs get longer, you should start trying some of the energy gels. Amby Burfoot of Runner’s World presents a detailed chart of fluid needs based on individual sweat rate:

http://www.runnersworld.com/article/0,7120,ssss6-242-302--10084-2-1-2,00.html

Some runners will have problems with the electrolyte drinks and gels. These supplements can cause indigestion, nausea, and other discomfort. You need to try these supplements on the long runs if you plan to take them during the race.

Illinois Runs will provide Gatorade Endurance Formula on the long runs. This is the drink that will be available at the Bank of America Chicago Marathon. If you plan to use some other fluid replacement during the marathon, then you should bring that drink with you to each long run.

And finally, during the rest of the week, moderate your consumption of caffeine and alcohol. They are diuretics and can cause dehydration.

First Timers

In addition to practicing hydration on the long runs, you should also be practicing everything else that you plan to do on race day. This includes dinner the night before the run, breakfast on morning of the run, which clothes and shoes you will be wearing on race day, and applying Body Glide or Vaseline to prevent chaffing. Now is the time to experiment. On race day, you don’t want to be trying anything that you haven’t successfully tested on your weekend training runs.

Ask your group leaders for additional tips. They’ve seen and/or experienced everything that can happen on race day.

Summer Racing

This time of year there are plenty of shorter races that will attract your attention. These races have a lot of appeal, despite the fact that it’s usually hot and humid.

Some like Four on the Fourth, http://www.4on4th.com/4on4th/index.html , which is put on by the Elmhurst Running Club, are run in the relative cool of the morning. Others like the Bastille Day 5K, http://www.chicagoevents.com/event.cfm?eid=100 , are run in the evening and have parties afterwards that may go late into the night.

If you plan to run one of these races, here are a few suggestions.

Short races like the 5K are speed workouts. Therefore, if you are racing one these, you should skip the regular speed workout for the week. You should schedule rest or easy workouts the day before the race and the day after the race. Always warm up at least a mile or more before the race. Do your regular stretching after the warm-up and maybe run some strides. Go into the race well hydrated. Take water at the aid stations and slow down if it’s hot.

If you are a first timer, we recommend that you stay away from racing while you’re training for the marathon. If you are going to participate in these events, then do them for fun, not time. Don’t let summer races conflict with your long run on the weekend. Take them easy and use them as a substitute for one of the mid-week runs. Remember that the number one goal is to get to the marathon starting line well-trained and free of injuries.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 15	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/30/08	7/1/08	7/2/08	7/3/08	7/4/08	7/5/08	7/06/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	20
1st Timer, Exp. Runner	4 Miles Easy	Rest	5 Miles Easy	4 Miles Easy	Rest	9 Miles Easy	Rest or Cross Train	22
2^nd Timer	Strength & 2-3 Miles Easy	8 to 12 x 200M Hill	Rest	5 Miles Pace	Strength & 2-3 Miles Easy	11 Miles Easy	Rest or Cross Train	24 to 27
Experienced Marathoner	Strength & 2-3 Miles Easy	12 x 200M Hill	Rest	5 to 6 Miles Pace	Strength & 2-3 Miles Easy	11 to 13 Miles Easy	Rest or Cross Train	25 to 30
Veteran Marathoner	Strength & 2-3 Miles Easy	16 x 200M Hill	Rest	6 Miles Pace	Strength & 2-3 Miles Easy	13 to 16 Miles Easy	Rest or Cross Train	29 to 34

Experienced & Veteran Marathoners

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

In addition to building aerobic capacity, hill workouts also develop leg strength and improve running mechanics. They are like intervals in that there are several repetitions at a fast pace followed by rest intervals. The uphill portion will be run at 5K pace. The downhill portion will be jogged.

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200's (2 times around a 400 meter or 1/4 mile oval track). The hill adds some extra stress.

This is a continuous run. At the bottom of the hill you start right into your next uphill repeat. After the fourth repeat, take a 2 1/2 to 3 minute break. Get water during the break.

This workout is adaptable to the different levels of runners in our group by adjusting the number of repeats. Base the number of repeats on your weekly mileage.

20 Miles per week: up to 8 repeats. (Two sets of 4)

25 Miles per week: up to 12 repeats. (Three sets of 4)

30 Miles or more: up to 16 repeats. (Four sets of 4)

Illinois Runs Marathon Training Program

Tips for the Week of 6-23-2008

There are 16 weeks to go until the Bank of America Chicago Marathon. This is week 3 of the summer training program.

Rest Week

Our first rest week has already arrived. The basic progression of the program follows a pattern of 2 build weeks, followed by a rest week. During the build weeks, a mile is added to both the week-end long run and a mid-week run. This allows for a slow, steady, and safe build up of the two most important workouts. During the rest weeks, the mileage for these runs is reduced. This allows the body to recover from the increased mileage and to prepare for the next build week.

Take the rest weeks seriously. Cutting back on the long run this weekend may not seem necessary. But remember, during the week after this one, the long run will increase to 9, 11, or 13 miles depending on your running profile. Also, keep in mind that your number one goal is to get to the starting line healthy. A slow increase in mileage with some cut-back weeks will help you achieve that goal. And finally, you will really appreciate these cut-backs later in the summer, when the long run distance for the rest week is 12 miles!

Following this progression over the first 15 weeks of the program, the long run distance is increased to 20 miles and the mid-week pace run distance reaches 10 miles. You can expect your weekly mileage to double during this period. So, if you started the program with 20 miles a week, you can expect to be running 40 miles in the fifteenth week.

Stretching

Bob Horwitz, our resident stretching guru, has put together the following tips on stretching. Bob leads group stretching sessions after the weekend long runs on Saturdays in Lincoln Park. These sessions are also conducted at other sites.

Flexibility, in addition to endurance and strength, is a key component of a fitness program. Stretching, when done correctly, increases range of motion, promotes relaxation, improves performance, and reduces muscular soreness.

We will concentrate on two forms of stretching; static and dynamic. Static stretching follows your run and cool down, while dynamic stretching may be incorporated into you pre-run warm-up.

Static Stretching involves a slow, controlled lengthening of the muscle though a full range of motion and is held for 30-60 seconds in the furthest comfortable position. At the greatest range of motion, this may produce a feeling of pulling, or at the most, very mild discomfort, but not pain. You should never go past the point of, “it hurts so good.” Overstretching an injured muscle may cause additional damage.

All the major leg and hip muscles should be stretched. Many runners stretch the calf and hamstring muscles, but neglect the important muscles around the hip and gluteals. Always work both sides, e.g., left and right hip flexors, left and right gluteal muscles.

These articles include sample static stretching routines:

http://www.mayoclinic.com/health/stretching/SM00043

http://exercise.about.com/cs/flexibility/l/blstretch.htm

http://www.coolrunning.com/engine/2/2_1/126.shtml

The following interactive website demonstrates a stretch for various areas of the body:

http://news.bbc.co.uk/sportacademy/bsp/hi/games/3d_body/3dbody.swf

Dynamic Stretching uses momentum and active muscular effort to stretch. However, unlike ballistic stretching (which is not considered a safe form of stretching,) dynamic stretching avoids bouncing motions and it incorporates more sport-specific (e.g., running) movements

Leg kicks and walking or running high-knees are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing the action of hip extension.

These articles include sample dynamic stretching routines:

http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibilty.htm

The following dynamic warm-up was previously highlighted two weeks ago in our introduction to core workouts:

http://www.coreperformance.com/workout.php?p=1&s=2&id=2

When to Stretch

Never stretch a cold muscle. A pre-stretch warm-up of 5 to 10 minutes involving the same muscles as the workout ahead is recommended. A slow jog is a great warm-up for runners.

Dynamic stretching before your run (after the warm-up) improves dynamic flexibility and prepares the muscles for the workout ahead.

Static stretching after your run promotes muscle relaxation, restores pre-run muscle length and reduces muscle soreness.

If you’re willing to stay after the long runs on weekends, some of the group leaders will be conducting static stretching sessions.

Injuries

If you have any question regarding injuries or injury prevention, contact AhtletiCo at 1-877-ATHLETICO. Physical therapists will also be at our weekend training sites.

Other Marathons

If you missed the cut-offs for the Bank of America Chicago Marathon and the Lakefront Marathon in Milwaukee, there are plenty of other fall marathons to run. You may have to travel a bit, but it’s a great way to see another city, region, or even country.

Check out the following web site to pick a race.

http://www.marathonguide.com/races/races.cfm

The site also has an international calendar.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five types of marathon runners for this week.

Week 16	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	6/23/08	6/24/08	6/25/08	6/26/08	6/27/08	6/28/08	6/29/08	Total Weekly Miles
1^st Timer, Novice Runner	4 Miles Easy	Rest	4 Miles Easy	3 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	16
1st Timer, Exp. Runner	4 Miles Easy	Rest	4 Miles Easy	4 Miles Easy	Rest	5 Miles Easy	Rest or Cross Train	17
2^nd Timer	Strength & 2-3 Miles Easy	4 Miles Easy or include 4 x ½ Mile	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	19 to 21
Experienced Marathoner	Strength & 2-3 Miles Easy