Tag Archives: strength

07.09.12
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Marathon Training Plan

26_predictions_001I have just finished creating my marathon training plan. I’ve spent some time looking around online and discovered that there are a large number of outlets that actually charge for this service. I’m not going to mention the fee-based services here, but a simple web search will reveal them if you’re interested. I can’t say I’m that surprised that someone has figured out how to monetize training plans, but the reality is that most of the information needed to create an effective plan is available online, and for free. With a little work, any runner can build their own customized plan and save themselves a few dollars. After all, most of these outlets are just reselling a set of canned plans that are tweaked slightly based on the individual parameters that a customers provides. The reality is that nobody knows the athlete better than the athlete themselves! I took the time to create my own plan for the half-marathon and it worked pretty well … so I’m going to do the same thing for the marathon, and fingers crossed I’ll see similar results.

In addition to using the same sources as before, I am incorporating some additional wisdom gathered from fellow runners, online resources and my own experience over the last few months into what I hope will be a well-rounded marathon training plan.

Having never run a marathon, I am vaguely aware of the amount of work required to bring my stamina and endurance to the level required to sustain me for four or more hours of running. I need to be careful not to over train and risk injury, while ensuring I do enough to meet my bodies needs. I am looking at an 18 week plan, with five days of running per week and gradually incrementing long runs on a Sunday (the only day of the week my schedule can support 2+ hour runs). I am planning on incorporating two rest days into the schedule, probably Monday and Friday, to allow myself sufficient recovery time between activities but also to accommodate some cross training such as cycling or swimming to use alternative muscle sets. In addition, I plan on including some variation in the running in the form of tempo runs and speed work. The speed work will combine Yasso 800s, Fartleks, and hill repeats. Essentially, this is the same half-marathon plan with some minor adjustments for the increased distance, workload, and time span.

As the marathon takes place on a Sunday, all my long runs are scheduled for Sunday mornings. I believe consistency is key in preparation, and helps reduce the risk of injury. However, I deviate from that model in weeks two and six because I am taking part in organized races.

Entries highlighted in red are organized races – more information for those can be found on the race information page.

06.19.12
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Happy Feet

happy_feet_001Over the course of my recent downtime I was reading a lot about various running injuries and preventative measures that athlete’s can take to avoid common problems. Curiously, it seems as though the feet and ankles are the most overlooked area of the casual athlete’s body.

This often leads to various foot injuries or joint problems in and around the ankles. I say curiously since the feet and ankles are central to the running form and take the majority of the front line beating. Perhaps we runners (and I include myself in this generalization) should spend a little more time focusing on the various impact and stress points instead of blindly trying to build muscle mass. Outlined here are some basic foot and ankle exercises, collectively designed to build strength and help limit the wear and tear that results from long miles on the road or track.

 

Single-Leg Directional Hops
happy_feet_001 Improves ankle and knee stability for a stronger push-off and landing.
To Do: Standing on your left leg, with the right knee raised to hip height, hop forward, landing softly. Hop back to start, then hop diagonally (to the left) and back to center, hop to the left and return to start.
Do 12 reps; switch legs.
Three-Point Lunges
happy_feet_002 Develops energy transfer from landing to push-off; strengthens the lateral knee muscles for improved stability.
To Do: Lunge the left leg forward. With quick force, push the left foot off the floor and into a diagonal lunge to the left, keeping the hips straight. Push the left foot off the floor again, landing in a lunge to the left side, keeping the upper body stacked over the hips. That’s one rep. (Each rep should take about three seconds to complete.)
Do six reps; switch legs.
Squat Jacks
happy_feet_003 Builds strength from the feet up through the hips for better transfer of power.
To Do: Standing in the bottom of a squat position with feet hip-width apart and shoulders stacked over hips, shoot your legs out to the sides and your arms out to shoulder height (like a regular jumping jack) without moving your upper body.
Do 16 to 24 reps.
Single-Leg Mountain Climbers
happy_feet_004 Strengthens foot-strike muscles; engages hip flexors, quads, glutes, and core.
To Do: Starting in a plank position, with abs engaged, bend your left knee and pin it against the right knee. Hop your right foot forward to waist distance, landing lightly on the ball of your foot and keeping the left leg from touching the ground. Then, shoot the right foot back, keeping knees pinned and left leg raised. That’s one rep.
Do 16 reps; switch legs.

 

 

02.15.12
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Strength Training

strength_training_001Strength training is not a typical component of a runner’s training program, but for a beginner it offers certain advantages. Before I started running I had a very sedentary lifestyle and as a result, my muscle tone and mass was pretty much non-existent. Although running requires a lot of leg muscle, the runner also needs a good level of upper and lower back strength. For that reason, I felt it necessary to add a strength component to my training program on the two lighter non-running days. I took my time figuring out the machines in my gym and eventually determined the weight work that would provide the greatest benefit while limiting the risk of injury and over-training. What follows is an outline of my full strength circuit. Depending on the day, how I feel, and available time, I will modify the routine by dropping one or more station as needed. I never decrease the weight, repetition, or set numbers – in fact, every two weeks I increase one; the weights by 10 lbs or the repetitions by 2 on each set.
# Station Set / Reps / Lbs Muscle(s)
1 Lat Pull 1 / 12 / 70
2 / 12 / 80
3 / 10 / 90		 Lats
Biceps
Delts
Trapezius
2 Bicep Pull 1 / 12 / 70
2 / 12 / 80
3 / 10 / 90		 Biceps
Lats
Delts
Trapezius
3 Leg Extension 1 / 12 / 50
2 / 12 / 60
3 / 10 / 70		 Quads
Calfs
4 Leg Curl 1 / 12 / 50
2 / 12 / 60
3 / 10 / 70		 Hamstrings
Gluteus Maximus
5 Arm Curl 1 / 12 / 30
2 / 12 / 40
3 / 10 / 50		 Biceps
6 Upper Back 1 / 12 / 50
2 / 12 / 60
3 / 10 / 70		 Delts
Trapezius
Rhomboideus
Biceps
7 Abductor 1 / 12 / 60
2 / 12 / 70
3 / 10 / 80		 Abductors
Gluts
8 Adductor 1 / 12 / 60
2 / 12 / 70
3 / 10 / 80		 Adductors
Gluts
9 Low Row 1 / 12 / 70
2 / 12 / 80
3 / 10 / 90		 Delts
Trapezius
Rhomboideus
Biceps
10 Chest Press 1 / 12 / 50
2 / 12 / 60
3 / 10 / 70		 Pecs
Delts
Trapezius
Biceps
11 Leg Press 1 / 12 / 80
2 / 12 / 100
3 / 10 / 120		 Quads
Gluts
Hamstrings
12 Shoulder Press 1 / 12 / 40
2 / 12 / 50
3 / 10 / 60		 Delts
Trapezius
Triceps
13 Ab Crunches 1 / 25 / 20
2 / 25 / 20
3 / 25 / 20		 Abs
02.06.12
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Half-Marathon Training: Week Seven

nyc_half_w7This week steps things up again after a relatively easy week six. Despite the race on Sunday, there’s no real rest until Friday. According to the training plan, Monday is focused on strength and conditioning. With the addition of swimming to Thursday’s list of activities, I have backed off the bicycle a little and will swap some of that time for pool time to allow me practice time. Tuesday is another speed session, with 8 quarter mile sprints interspersed between 9 quarter mile jogs. Wednesday’s easy run also increases from 4.5 miles to 5 miles.

Saturday and Sunday are reserved for a short 4 mile run and a longer 9 mile run – notable in that it will be the longest distance I will have ever run. Although the schedule calls for them in that order, I am flipping to two days to free up some personal time. I can’t see there being any harm in juggling runs like that; although the forecast is predicting snow for the weekend, so who knows how things will pan out.

01.24.12
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Half-Marathon Training: Week Five

nyc_half_w5Week four required a little more effort than the first three, but that does not mean I get to take it easy now. Rather, the training plan for week five continues to increase the workload as the second of my incremental increase weeks before a smaller workload for a week. As always, Monday and Thursday focus on strength and cross training. Depending on how I feel, I will do two circuits of the strength program or 30 minutes on the bike and one circuit.

Tuesday’s run is again 4.5 miles, while Wednesday’s speed work alternates quarter mile jogs and sprints. Given that my typical run pace is 6.7 MPH, I take the quarter mile jogs at 6.3 MPH and the sprints at 7.5 MPH. Saturday is a 4 mile run, followed by a lengthy 8 miler on Sunday morning to round out the week.

I have some personal engagements this week, so will have to work to move things around so that my training does suffer. I try to take my runs at least 24 hours apart, but have some flexibility when it comes to the strength programs.

01.18.12
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Half-Marathon Training: Week Four

nyc_half_w4Following a relatively easy week three, week four’s training schedule steps things up a bit. Tuesday’s short run increases to 4.5 miles, while Wednesday’s tempo run is a full 35 minutes. Throw in a lengthy 7 mile run on Sunday and we have the toughest week on the plan so far. Luckily for me, this week looks like being pretty light in terms of work commitments, so I can split my time between training and spend plenty of time with Jess to celebrate our first year together. To round out the week, I’ll also step up the workload during the strength sessions, in terms of adding more reps to each set rather than increasing the weight.

01.11.12
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Half-Marathon Training: Week Three

nyc_half_w3Let’s not forget the upcoming half-marathon, scheduled for March 18. To say I’m looking forward to that event would be an understatement, but there is still a long way to go to get myself ready. Although I am reasonably fit and at a good weight, I don’t know if I have the strength or stamina to push myself for thirteen miles and complete the run in a reasonable target time.

This week’s training incorporates three 4 miles runs on Tuesday, Saturday and Sunday; some speed work on Wednesday; and two strength session on Monday and Thursday. Sunday’s run, typically the longest of the week, is actually shorter than the previous two weeks to give my legs and body a chance to recover. As the training plan prescribes, every third week the long run is two miles shorter than the previous week. I don’t know if that’s the typical approach, but it’s something I picked up while reviewing some training experts websites and compiling my personal half-marathon training plan.

01.04.12
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Half-Marathon Training: Week Two

nyc_half_w2My training plan is consistent for a reason – working to a prescribed plan will help condition my body and limit the risk of injury. If you have looked over the training plan I posted, you will know that Monday and Thursday are non-running days where I focus on strength and conditioning. Typically, this involves some bike work and either one or two circuits of the weight machines at my gym to help build muscle.

This week’s Tuesday run is 4 mile runs, while Wednesday is a 4 mile tempo run at race pace. For me, that means starting out at my usual pace and then pushing myself to about 7 MPH for the majority of the session. This weeks see’s a chance in schedule because of the upcoming 10K in Central Park. Instead of running another 4 miles on Saturday followed by a longer 6 mile run on Saturday, the two are flipped around. This is not ideal, as longer runs are easier following a tempo run rather than before it. However, I want to keep to my plan and I would rather rotate the two days than chop and change my rest days.

12.25.11
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Half-Marathon Training

half_training_001This is my training plan for the NYC Half-Marathon on March 18. I put this together after researching a number of different sources and approaches, primarily based on Hal Higdon’s half-marathon program for intermediate runners. Unlike the original version, I have allocated time for stretching every day and set specific cross training targets on Mondays and Thursdays. Typically, those cross training sessions involve cycling and swimming respectively. I believe that this plan will give me the gradual improvement in strength, stamina, and distance to allow me to comfortably complete the half-marathon in a good target time. As of right now, I am looking at a two hour target but may revise that down over time – depending on how I progress.

As the half-marathon takes place on a Sunday, all my long runs are scheduled for Sunday mornings. I believe consistency is key in preparation, and helps reduce the risk of injury. However, I deviate from that model in weeks two and six because I am taking part in organized races.

Entries highlighted in red are organized races – more information for those can be found on the race information page.