Training for Flying Pig Marathon
This May I’ll be running Flying Pig in Cincinnati - My 11th marathon
For this training season I’m focusing on this race as the foundation for my fall race. In the fall I’m hoping to qualify for Boston. This is my biggest goal for the year and I’m focusing most of my energy on working to make it happen.
It’s going to be a lot of work which is why this training season is going to be looking a lot different. My training approach this season is focused on prioritizing a consistent regimen of building both strength and speed.
Although running is my first priority, my training plan includes a complete effort to improve my overall endurance. As a bonus to my running training is a focus on improving my performance in triathlons. Running is absolutely my main priority right now so I’m looking at any triathlon work as active recovery or cross training.
Let’s jump into what a typical week of training is looking like for me and some of the “why” behind what I do.
(note: this is only training focused I’ll talk nutrition in a later article)
Monday
AM - An easy 3-4 mile run. This is a nice way to start out my week and helps to shake out my legs from my lifting day prior.
PM - Typically a speed workout with my running group. This run is usually about 6 miles. The running group that I am a part of is a big reason for my increased speed. I enjoy having one of my fast workouts with the group to push me.
Most of my running career I have looked at as a solo adventure but since finding my running group I have grown so much and is one of the best things I could have done for my running.
Tuesday
AM - An easy 6-7 miles to shake out my legs from the night before.
PM - I’m a personal trainer and in the evenings work with clients which adds some more movement to my day.
Occasionally I’ll get on the bike after training clients for 30-45 min just to shake out my legs.
I’m including my personal training into my weekly debrief because it is a physically demanding role. I think it’s important to add here because I am working out doing this, but at a very low level. It still has an impact on my daily working out so including it paints a more true picture.
Wednesday
I love weds! This is one of my favorite training and nutrition days because I get to be home and on my own schedule.
AM - Either a mid range speed or hill workout about 8-11 miles
Then I get some food in me and head to the pool for an easy 1-1.5 hour swim. I love this swim after a hard workout to shake everything out and do some active recovery.
PM - Personal training
Thursday
AM - An easy 5-6 miles
PM - Thursdays are a constant rotation for me and I pretty much decide what to do spur of the moment based on how I’m feeling. I’ll either an hour bike or an easy strength session followed by 30 min on the bike.
If I choose to do strength I like to keep it moderately difficult verging towards easy. I don’t want to derail my Saturday long run by pushing too hard.
Friday
AM - Easy 5-6 miles
That’s it.
Saturday
AM - Long Run! Anywhere from 10-22 miles and the plan varies week-to-week.
Sometimes it’s just an easy long run, other times I throw in hills (doing more of this for this marathon to build more strength), or with some MP or HMP intervals.
Sunday
Long easy recovery walk in the morning, about 6 miles
Strength session at the gym
- Started adding in a dedicated heavy strength day to build more
strength in my legs and it has been showing positively in my running
performance
My strength session includes a focus on heavy squats, lunges, sled pushes, and pull up work. My pull up works is a variety of movements to build the musculature needed for pull ups. Every week I’ll include a little extra based on what attention I’m feeling my body needs that week.
Everyday
I also get in about 2-4 miles walking the dog and about a mile while at work on my treadmill desk.
So far this training season I have been seeing incredible performance for each of my workouts and I feel strong. The most important takeaway from a lot of my harder runs right now is that I feel capable. I can feel all the pieces coming together.
With this new type of training plan the most important thing that I can do is stay tuned into my body. I know I need to push and challenge myself, but within what my body is needing.
For example, I was cleaning and somehow twisted my knee a weird way and it was super uncomfortable. I had it planned to jump on the bike but, not knowing what I did if anything, I didn’t push it and just rested instead. The next morning I was perfect, I didn’t actually do anything just twisted in an uncomfortable way. But had I pushed it on the bike there is the potential that it could have turned nothing into something. So I checked-in and listened to my body.
I hope that in sharing my new training methods and updates as I progress through this new plan that someone, who is trying to find their next way to level up, may learn something that helps them.
