Tuesday, May 31, 2005
Summer Training Plan
So here I am, the morning after my first ever weight training. Despite the wimpy newbie weight I used, my muscles still had a workout, I feel sore in new and interesting places!
My wife was at her English class last night so I spent a little time thinking about how to train for my next marathon (Marathon II) in September. With Marathon I, I basically followed a 14 day cycle that usually went like this:
Day - Training
M – 14K/8.7M
T – Rest
W – 14K/8.7M
T – Rest
F – 14K/8.7M
S – Rest
S – 14K/8.7M
M – Rest
T – 14K/8.7M
W – Rest
T – 14K/8.7M
F – Rest
S – Long Run
S - Rest
You might notice that I didn’t list any cross training (XT), that’s because there wasn’t any!
For Marathon II, I am thinking a little different:
M – 9K/5.5M
T – WT
W – 14K/8.7M
T – 9K/5.5M + WT
F – Rest
S – 14K/8.7M
S – 9K/5.5M or XT + WT
M – 9K/5.5M
T – WT
W – 14K/8.7M
T – 9K/5.5M + WT
F – Rest
S – Long Run
S – Rest or XT + WT
WT=Weight Training; XT=Cross Training (swimming, bicycling etc.).
I’m not quite sure how this is going to work. I have the feeling that I will have some serious time management issues here, especially from my wife’s point of view!
My two main goals are to run 4 or 5 times a week (but with some shorter runs than my previous training plan) and to add 3 days of weight training. I may substitute some speed or interval training for some of the shorter runs.
Diet Stats:
Wake-up weight this morning: 76.5kg/168lbs
Weight lost since 01/01/2005: 3.5kg/7.7lbs
Goal weight by the end of June: 74kg/163lbs
Goal weight by Christmas: 70kg/154lbs
Happy running!
My wife was at her English class last night so I spent a little time thinking about how to train for my next marathon (Marathon II) in September. With Marathon I, I basically followed a 14 day cycle that usually went like this:
Day - Training
M – 14K/8.7M
T – Rest
W – 14K/8.7M
T – Rest
F – 14K/8.7M
S – Rest
S – 14K/8.7M
M – Rest
T – 14K/8.7M
W – Rest
T – 14K/8.7M
F – Rest
S – Long Run
S - Rest
You might notice that I didn’t list any cross training (XT), that’s because there wasn’t any!
For Marathon II, I am thinking a little different:
M – 9K/5.5M
T – WT
W – 14K/8.7M
T – 9K/5.5M + WT
F – Rest
S – 14K/8.7M
S – 9K/5.5M or XT + WT
M – 9K/5.5M
T – WT
W – 14K/8.7M
T – 9K/5.5M + WT
F – Rest
S – Long Run
S – Rest or XT + WT
WT=Weight Training; XT=Cross Training (swimming, bicycling etc.).
I’m not quite sure how this is going to work. I have the feeling that I will have some serious time management issues here, especially from my wife’s point of view!
My two main goals are to run 4 or 5 times a week (but with some shorter runs than my previous training plan) and to add 3 days of weight training. I may substitute some speed or interval training for some of the shorter runs.
Diet Stats:
Wake-up weight this morning: 76.5kg/168lbs
Weight lost since 01/01/2005: 3.5kg/7.7lbs
Goal weight by the end of June: 74kg/163lbs
Goal weight by Christmas: 70kg/154lbs
Happy running!
# posted by Jack : 1:40 PM
Comments:
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Hi Jack,
This looks to me like a good training schedule - I'll bet the mixing up of the run distances and adding in the weight training will be good. I've found that doing several of my workouts in the very early morning helps me in terms of not cutting into family or work time. But I'm not running the distances that you're doing that early, either!
Good luck with the better eating - I'm working on that, too!
This looks to me like a good training schedule - I'll bet the mixing up of the run distances and adding in the weight training will be good. I've found that doing several of my workouts in the very early morning helps me in terms of not cutting into family or work time. But I'm not running the distances that you're doing that early, either!
Good luck with the better eating - I'm working on that, too!
# posted by 
: 3:30 PM
: 3:30 PM
From what I understand, the cross training becomes a very important tool when training for a marathon. Something about the amount of training needed to support a marathon can lead to more injuries, so getting some workouts in without the high-impact stress of running is supposed to be good for you. Oh, not that I'm any expert on marathoning! Just that this sounds like a great plan. I think you're going to like weight training! The only good weights site I know of is Krista's (stumptous.com) which has a decidedly grrrrl power feel, but if you're feeling secure in your masculinity, it's worth a peek. Lots of great information, workouts, pictures of proper form, etc. Plus, you know, I don't know many men that would pick a fight with her!
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