Training for Marathon in the Parks
This is Part I of a three-part column that will offer some suggestions for setting up a marathon training program, using myself as the subject. It is a very personal column for me because I had vowed in 1996 that the 100th Boston Marathon would be my last marathon. However, the opportunity to run Montgomery County's Marathon in the Parks, organized by MCRRC, has brought a change of heart.
Embarking on Marathon Training
This first part will discuss the many factors that a coach considers in developing a marathon training program. I believe a good training program should be tailored to the particular situation of each runner. While the "canned" programs in the running magazines may offer some general guidance (although some are pure nonsense), they cannot possibly match your individual requirements.
This installment will take the reader step-by-step through some of the factors to be considered when embarking on training for a marathon. Those who plan to enroll in MCRRC's Motivated Marathoners Program, which will be coached by me, will get a preview of some of the issues we expect to cover. Those who are self-coached may find some tips that will help in developing a training plan.
Assess Your Current Level of Fitness
Throughout the winter, my training was sporadic as I ran anywhere from zero to 25 miles per week with a long run of six to eight miles. In March and April, I was able to regain some consistency and build up to 25 to 30 miles per week with a 10- to 12-mile long run. My heart monitor tells me that I am not in racing condition because my 60-70 percent effort is about 30 seconds per mile slower than it was a year ago. I also need to shed 8 or 10 pounds. Moreover, I am 52 years old so I can expect some decline in performance. The good news for me is that I ran the third fastest 10K of my life two years ago as well as an awesome 10 miler at the 1998 RRCA Challenge in Columbia. I know that six months of solid training can help me get back close to where I was in 1998.
Set a Realistic Goal
From what I have just said, a PR would appear to be unrealistic though not impossible. My marathon PR is 3:11, achieved in 1994 on a course not unlike Marathon in the Parks. I know that I should be able to regain most of my speed (see my upcoming July column for details on how to do that). Job and family commitments will reduce the time that I can commit to training. Thus, a 3:20 marathon is probably a realistic goal.
Get Others to Buy In
A degree of commitment from your family or others close to you is important because marathon training involves such a major commitment of time. Fortunately, my wife Renee has decided to run the marathon herself, so we will train together and make whatever compromises are necessary with our other interests.
Short-term Training Goals Are Key
The most important and least appreciated aspect of marathon training is the aerobic base work'the easy 60-70 percent heart-rate effort that allows us to run lots of miles without getting injured. It is a simple fact that more miles lead to a faster marathon. My goal is to average 40 miles per week by July 1 before incorporating anaerobic threshold work into my program. I believe in a cautious approach to building an aerobic base. Stay away from the track exercises. Run at 60-70 percent effort. Never increase weekly mileage by more than 10 percent. Reduce mileage by 30 percent every fourth week to allow for recovery. Keep long runs at 12-14 miles.
Make Sure Speed Work Has a Purpose
While it is too early for anaerobic threshold work (the huffing and puffing at 80-85 percent effort), I want to prepare my body for threshold training. Once a week I will run three miles of aerobic intervals on my heart rate monitor, going from 70 to 80 percent, back to 70 percent, up to 80 percent, etc. This helps leg turnover. Also, I will do a weekly three- to six-mile steady-state run at 75-80 percent effort to prepare for the anaerobic threshold work I will describe in my July column. By keeping all my efforts below 80 percent during aerobic base training, I will reduce the likelihood of injury while building leg strength through running a lot of miles.
Looking Forward
In my July column, I will talk about the kind of speed work needed to prepare for the marathon. I will also discuss how to adjust your goals during the course of marathon training.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
