As a follow up to Part 1 of this post about what went right in my marathon training, I'd like to also talk about what I would do differently when I train for my next marathon or half marathon.
I would:
-- Follow a formal training plan, down to the detail. This would mean running speed and tempo runs.
-- Time myself on speed runs to hit specific targets throughout training.
-- Log more weekly mileage. Increase mileage by 10 percent a week and try to hit 35-40 miles a week at peak.
-- Run even more of the marathon route in training (think of all the unexpected hills on Minnehaha Parkway!)
-- Eat better. Don't diet, but don't eat whatever I want to either. Balance energy needs with more healthy choices and vitamin supplements.
-- Loose weight early in training (10 pounds or so) before training gets too intense. Research shows that lower weight can improve race times.
-- GET MORE SLEEP!!
-- Truly recover during recovery weeks, including sleep.
-- Focus more on core body strength consistently. Build it during off season.
-- Stretch more before and after workout.
What all this means is - I WILL run another marathon in a few years, and I'll be all the smarter for what I experienced this summer. Each summer, I plan to run one to two half marathons so I'll be able to put all my lessons learned into practice very soon. In fact, a lot of these lessons are applicable all the time, marathon training or not. It's about healthy living and staying in shape.
Monday, October 19, 2009
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