Week 1 Training
Congratulations to the 16 people who joined us for the first marathon/half marathon training group. For some, it was their first time participating in any runner’s training group. No matter the current level of fitness, everybody gained valuable experience and knowledge toward achieving their goals. A big thanks to our expert who shared her knowledge and experience. And thanks to running coach Matt Fitzgerald for creating this training article, which we used as well.
Recap of Discussion and Training
Introductions and goals:
Some had run only one 5K in their life and were preparing for their first marathon or half. Some had run multiple marathons. Some even had a shorter race planned in the next few weeks.
Study more than one schedule to see what will work best for you. We are following a 20 week schedule by Matt Fitzgerald with a few modifications for additional rest. The days of the week are also different. Training Schedule
Principles and Pitfalls of training: Training for a marathon may not be easy, but it is relatively simple. There are some basic principles to follow and pitfalls to avoid.
• Be sure to follow a plan that includes enough volume of running. The number of miles might vary slightly from one training program to the next, but the good ones include a lot of running and many weeks of training.
• Make sure to rest sufficiently. Your body adapts to the increased stress of exercise, but only during periods of rest does it have time to make those adaptations. During training, you are breaking down your muscles and tissues in order to trigger those adaptations. Rest is best!
• Part of your training, even for a long distance run, needs to include sprinting. Interval training, in which you run fast, slow, fast, slow repeatedly, will encourage your body to increase its VO2 max. This is the amount of oxygen your muscles can convert into energy in a given time. There will be some sessions of interval training during the 20 week program we are following.
• When you train for longer distances, it is also important to address any core muscle weaknesses you might have. If your gluts, hip flexors, abs, and other core muscles have weaknesses in some places, your other muscles will be overworked in order to compensate. There will be more about this in future training group meetings.
• Don’t over train. Again, it is important to follow a plan to get to your goal. The plan you follow should have enough running but not too much. If you train longer and farther than you need (especially for your first marathon) you increase the probability of injury late in the training process. This will also be a topic for more discussion in the future.
Warm up and Dynamic Stretching
Three Mile Run
Everybody went their own pace. The first goal of the group is to help each member get to a point where they can run 3 miles three times in one week. It looks like we might accomplish that goal this week.
Join us next week on Saturday, December 19th, 7:00am at Sheldon High School track.