Boston Marathon Qualifying, 3 Training Basics - Week #17
Posting Weekly Updates of My Marathon Training
Hey, runners! Welcome to week 17 of my Boston Qualify Marathon Training Series. This week, I'm excited to dive into the three basics of marathon training that are crucial for your success. Plus, I'll share a personal update on my recovery and my first run post-ankle injury.
Joining a Marathon Training Group
Starting last Saturday, I attended the first meeting of our marathon training group, organized by our local running club. Being a part of a training group offers numerous benefits—such as pre-planned routes, aid stations on long runs, and the camaraderie of fellow runners. These elements make marathon training not just more manageable but also more enjoyable.
The Three Basics of Marathon Training
During our meeting, our coach highlighted the three pillars of marathon training: long runs, recovery runs, and tempo runs. Let's break these down:
1.Long Runs: These are the cornerstone of any marathon training plan. Our group follows a variation of the Galloway method, rotating between distances of 8 miles and longer runs of 12, 14, 16, 18, 20 & 22 miles weekly. For successful marathon training, long runs are non-negotiable; if you miss one on your set day, it's crucial to reschedule to another day (such as Friday or Sunday).
2. Recovery Runs: These runs prepare you for your long runs. They should be easy and conversational, such as Maffetone or Zone 2 runs. Completing these runs at a relaxed pace ensures your body recovers well and builds endurance for your long run.
3. Tempo Runs: While optional, especially for first-time marathoners, tempo runs are beneficial if you're targeting a personal best. They involve running at a higher pace once a week to enhance speed and efficiency.
Remember, while there are countless training plans available online, the key is simplicity: prioritize long runs, follow up with recovery runs, and add a tempo if it aligns with your goals. Most importantly, don't overexert yourself across these runs. In the coming weeks, I’ll go over each of these in more detail.
Personal Recovery Journey
This week was a milestone for me personally. After spraining my ankle a little over a week ago, I joined my "old farts" running group for a light run around our local lake. Despite the injury, I felt great during this first run.
I also engaged in some pickleball to assess lateral stability —a fantastic cross-training option for lateral mobility—all as a test for my ankle’s recovery. Both activities were a success; however, the real confirmation would come the following day, pending any swelling.
Preparing for the 25K Trail Race
I undertook these recovery tests because I have a 25K trail race scheduled this Saturday. It's a challenging course with significant elevation and technical segments. Ensuring my ankle could withstand this was crucial. Now confident, though not seeking to set any records, I'll participate and enjoy the experience.
Next Week…
Next week, I'll share how the race unfolded and discuss my immediate training plans moving forward. If you're keen on following this journey, don't forget to subscribe. I look forward to catching up with you in the next segment of our marathon training adventure!