Seems like it's been hard to get started. I got a few quality runs last week (so I don't feel like a total bum), but I actually haven't gone for a run in the new year. The weather is supposed to warm up though, so I think I'll start my "running" total tomorrow.
Since there's nothing to report on the running front, I figure I should lay out my goals and strategies for the next 5.5 months. Generally speaking, I'll be focusing on a few key areas:
- Diet
- Strengthening
- "Formal" Marathon Training
1. Diet
There are lots of thoughts on dieting. I try not to think about them. I'm starting out on the "umm, try to be smart/cut 500 calories/day" plan. Basically, it shakes out to:
- No calorie soda / limit diet soda (drink water/tea instead when practical)
- NO FAST FOOD (except for sandwich places - be smart about what I order)
- Above all, be smart, and everything in moderation.
- Eat breakfast
- Don't eat late at night.
- Develop a smart nutrition plan for workouts/recovery.
More to come on this front as I edjumakate myselfs on some eatin'.
2. Strengthening
Basic weightlifting/resistance training should pay dividends over time. It is my hope that with a basic weight lifting program, I will develop core strength, tone my upper body and ultimately further my goal of losing weight. Erin and I will be joining a gym/community center in the coming week (hopefully), and I will have new information to report on that front coming up. I will probably try to work with those that I know and consult other resources on the best workout strategy.
3. "Formal" Marathon Training
Right now, I'm planning on using the month of January to "get loose". As I approach February, I will begin a basic 18 week marathon training program to get me going with some regularity. As this is my first marathon, I want to follow the well-developed plan of those who have gone before me. The basic plan for said training plan usually consist of:
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Rest Short Run Short/Med Run Short Run Rest Long Run X/Train
The Short runs start out in the 3-4 mile range, but gradually increase to the 5-8 mile range.
The Medium runs start in the 4-6 mile range and jump to 7-10 miles.
The Long runs start at 6 miles, but increase all the way up to 20 about 3 weeks prior to the race.
All distances taper before the actual event.
There are several training plans I've read online that I intend to incorporate, but I will also use the Smart Marathon Training book by Jeff Horowitz. The book comes complete with training guides for mileage, workouts, conditioning methods and diet information.
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For the month of January, I have a few goals that must be accomplished:
1. Run 60-70 miles. Shouldn't be thaaat hard to do. Timing will be the most difficult aspect, but I need to figure that out anyway.
2. Join a gym/community center.
3. Visit the doctor to re-up my asthma meds.
4. Figure out if I'm going to need a custom insole.
5. ??????
6. Profit.
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Final note:
As I haven't started to run yet, I thought I should throw out a few starting benchmarks. This will tell me where I've started. Even if I don't finish the marathon, I hope to improve on each and every one of these marks:
Weight: 187 lbs.
Pulse (at last blood donation): 66
Blood Pressure (same): 128/88
I hope to have weight lifting/flexibility benchmarks up soon.
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Okay - off to bed. Hope to have more info for next time, and a report of a run.
Peace
Whooo!!!! Go Dar-runnn!!
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