It's Marathon training time! The transition into training has started right after the PRR with no break. Well, I try to think of my PRR training as a break since I back my mileage down and just focus on the 6 miles. So, I don't do any longer runs during that time. However, now it's marathon training time so that means a base of weekly 4 milers, and long runs ranging between 8-20 miles. The long runs increase weekly. It feels good to be back into marathon training, but I know it's going to be tough. This time around I am training alone, and I decided to follow a "harder" guide. Basically my weekly mileage will be anywhere between 3-5 miles more than my last marathon training. It doesn't sound like a lot, but it is in terms of an endurance race.
Good luck to everyone training for any race regardless if it's a 5k, 10k, half, marathon, or ultra. Training is the toughest part, but in the end you discover new things about yourself. The actual race is the easy part, and the finished feeling is indescribable. Remember to take it one day at a time. Take each run and focus, relax, and just cover the distance. Each step just means you are one step closer to the finish. Challenge yourself. If you don't feel tired at the end of your run, next time push yourself a little harder. Run different courses, this way you stay fresh and your mind stays active on new scenery. If you start to feel in a rut during your training just remember that's normal. All runners go through some sort of block/rut. Don't give up and push through it. Staying strong, you will be able to push through it and get back on track. The span of your block is different for each runner, but in the end it makes us stronger.
Training Exercise: Agility exercises. This can be anything from drills, latter runs, ring runs, tire runs, or anything that involves you being quick on your feet. Agility exercises are good for runners because it allows you to pick up the pace when you need to, especially towards the end of a race. The drills raise your heart rate and allow you to become more flexible and "athletic". This keeps your muscles strong, especially around the knees. Give it a try!
Training Tip: Ah, it's been one massive heat wave around the country the past month. With heat and humidity, sweat doesn't evaporate. What happens is your sweat stays on your body and doesn't allow you to cool off. Over the span of your run, you feel soak and wet. Well, when the moisture stays on your skin and you have clothes rubbing the entire time, chafing happens. The moisture in your clothing rub your skin raw causing irritation and pain. Apply some type of petroleum jelly in areas that are easily irritated on you. This will keep you feeling comfortable after you finish running and shower.
Training Songs: I haven't gotten too many new songs lately. But here is my random mix. Enjoy!
1. Every Teardrop Is A Waterfall- Coldplay
2. Turn Around Pt 2- Flo Rida ft Pitbull
3. Drop It Low- Kat DeLuna
4. Pretty Girls- Iyaz ft Travie McCoy
5. Notorious- The Saturdays
Training Lagniappe: Thanks Jesse for the video! Daniel Tosh always puts me in a good mood. You will ENJOY! Promise!
Jayme Bergeron, BS
ACSM Health Fitness Specialist