For the list of running books that gave me training, eating, inspirational advices click
here.
The full list of my trusted, proved running gears here.
From 45 min walk to the first marathon:
(Detailed day by day account in my gym log.)
2003
January - 45 min walk every morning
3 miles walk (WATP)
February-March: 30 min walk/jog - gradually increased the jogging time
From April-August:
weekdays: 3 x 6k tempo run
Saturdays: long runs (April 10ks, May 12ks, June 14ks, July 16k, Aug 1x20k, Sept 3x16k)
Sundays: 8 k interval training - 2 k warm up, 10 x 400 with 100 sprint/300 easy, later 200 sprint/200 easy - 2 k cool down
September: our first half marathon - 2 hour 10'
September-December:
weekdays: 2 x 6k, 1x10k tempo run, 1x5k hill,
Saturday: 10 mile long runs
Sunday: 8 k interval - 2k warm up, 10x400 (200 sprint, 200 easy), 2k cool down.
November: 10k hill race - third place in my age group
2004:
January 11, 18 : two half marathons (both under 2 hours)
Irvine Half Marathon Carlsbad Half Marathon
After race an easy week: Monday, Tuesday no run - long stretches, Wednesday - Thursday - Friday easy 6ks, Saturday see bellow
Marathon training:
Weekdays (Monday, Wednesday, Thursday): 2 x 6k, 1 x 10 k tempo run
Fridays always rest, Tuesdays : cross training, LBWO
Saturdays: the basic pillars of our training, (other days programs might change)
January 24 (and every second Saturday) : 10 mile speedwork (1/2 mile warm up, 9 x 1 mile repeats, 1/2 mile cool down)
January 31 15 miles on track
February 7-8 hiking
February 14 15 miles on trail
February 21 10 miles speedwork
February 28 18 miles on track
March 7 10 miles speed work
March 8 10 k hillwork
March 13 18 miles on trail
March 20 10 miles speedwork
March 28 10 k hillwork
April 3 21 miles on track
April 10 10 miles speedwork
April 11 10 k hill
April 17 10 miles speedwork
April 18 10 k hill
April 24 21 miles on asphalt
May 1 10 miles speedwork
May 2 10 k hill
May 8 10 miles speedwork
May 9 10 k hill
May 15 24 miles on asphalt
Sundays: rest if we had (15-24 mile) long runs on Saturday, 10 k run or rest (based on the state of our legs after the Saturday run) on various courses if we had speed/hill on Saturday
May 16-June 5 tapering (see Runnersworld 3 weeks pre marathon tapering plan:
It Is TaperTime )
June 6:
San Diego Rock&Roll Marathon
The biggest challenge: to create a workable nutrition plan. Workable means: all necessary fuels on our belt, not counting on anything from the race water stations. So far our nutritional approcah was minimalistic. Emtpy stomach (only water) if we had 120 min or shorter run. Our nutrition for 120+ min runs:
Cliff bar with water before run, and Gu with water after every hour.
I have not mentioned our not running exercises - they are the same as were last year. 3 x UBWO (gym/off gym + Gilad), 1 x LBWO (off gym
Gilad + arch strengthening exercises), Pilates (
Lynn Robinson's
Pilates Manual beginner, intermediate, advance programs +
Winsor's book), Back maintenance programme by
Fielding, stretches (
Anderson or
Kurz ) + swimming
Living in South CA means weather is not an issue, and having three adults kids means a "senior" life - style, we have plenty of personal time.
Edited on
June 8th: WE DID IT!!
4 hours 35 mins -
Detail of the race:
My First Marathon
For the next chapter - 2004 June-September - of my training program go to:
Uphill Battle