I know that it's been a while since I've last posted, and there is a reason for that. My training has been thrown off-course with a back muscle spasm. I think I got it from doing too much without enough rest, and probably without the best fuel/nutrition, as I don't follow a diet. The back spasm caused me to not do anything physical (beyond what I could handle for work), for over a week, and I just got back into running a few days ago. Unfortunately, this isn't my first rodeo with back spasms either. I seem to get them about once a year, so I'm thinking about getting a massage done once a month or so as a way to help prevent future spasms.
For my first time back to running, I literally only did about a mile, and although it was good for me to get back out there, I don't think my back was healed enough to really allow for me to return to running, and my legs seemed to have forgotten what it's like to run. That part was really discouraging as I had been working so hard for this marathon up until the injury.
I want to get back into running and training for this marathon, but I'm now feeling immense pressure about being prepared for it in time. Now, I'm really concerned about not allowing a few weeks rest to really taper for the marathon, or even hitting the 20 miles at this point. Yet, I don't want to risk injuring myself. I'm also preparing for two performances (one for skating, and one for music) these next two weeks, and that is taking away training time, too. Plus, I still don't have my hydration figured out. I thought I had ordered some hydration stuff that I was going to try, but, from the looks of it, I never placed the order, and I had a freebie shipping coupon code as well. :( So that has me concerned as I've ony been training with water or water with electrolytes in it. I have tried Nuun again, but that is off my list for hydration as I can't take the carbonation. I can drink it at home, but even then, it's not my favorite.
So what do I do now? My long runs are suppose to be 16,12,18,14,20, 12,8? I can chop off the last two long runs, and replace that with a taper. Knowing that I have already done 15 miles, what I'm thinking is starting off this week with repeating the week for the 16 miles for my shorter runs (4-8-4), and doingI the 16 miler next Sunday. I might take out the set back week long run of 12, and push ahead to 18, and continue from there to the 20. If I take out that 12 mile run, that would give me about a 3 week taper. However, if I keep that 12 mile run, I would only have a two week taper. Would two weeks be enough of a taper to run this marathon? That is my BIG question. Keep in mind that I will not be skating (much) after March 17, as my rink is closing for rennovations. That will help with building in extra rest time and such throughout the week. I'm also planning on not exercising at all (beyond my normal walking for errands and such), the week of the Marathon to allow for extra rest. Does this sound doable? What has your experience been with allowing for tapering?
With that in mind, I think one of the biggest things I have learned with this training is how much time training for a marathon really requires. One thing for sure is that this is not a race meant for a beginner runner. Even though I have been running for a few years now, something like this makes me feel like a newbie runner to a certain extent. I've been watching videos about running a marathon, and have gained knowledge about running through my past half marathon training experiences, and running as a whole, but this has proven to be a game changer. Running 26.2 miles for the first time is no joke. Training for this distance takes A LOT of time, and I've been trying to do this in combination with skating and gymnastics, plus band one night a week (my main background is in music). Plus, I work full time during the week. I know that early on, I realized that I started training a bit late, as my program is a 30 week program. I am trying to do it so that I have some time to fully taper at the end. However, what I'm realizing is that there really needs to be additional weeks built in to allow for extra time in case something comes up. Although my back injury was fairly minor, that took additional time away from my training. I've also been terrible about really allowing for full rest days from training because I haven't really allowed for it in my schedule. I think this was a major factor leading up to my injury as I was pushing myself too much.
That being said, my question is how much extra time should be built into a training schedule? My rough guess at this point is at least 3-4 weeks, plus the taper weeks at the end. You just never know what might come up, or if you just need a temporary break from training. I do wonder if I would perform better with having a long run every other week, rather than pushing forward a few weeks, then having a set back week. Something like this makes me wonder on how seasoned marathoners figure out what training plan works for them. Like, how many marathon plans have they tried before they found or created one that works for them? What were some of the pluses and minuses of those particular plans? What were some of their first few marathon experiences like? Do they remember running their first marathon? If so, did it goes as well as they wanted it to?
Thoughts?
I want to give you a little extra help cause I understand how confusing all this is doing it on your own. So I will address a few of your questions with just my personal two cents, but I completely understand that we are ALL different. I am dealing with a back injury right now also so I know how frustrating they can be. It takes time to heal. For my first Marathon I ran 20, 14, & 8 mile long runs on the 3 weeks going into the race. Don't stress too much about the taper, 2 weeks is fine. You will be taking down the mileage but you do not need to stop life. Stretch more, foam roll more, hydrate, sleep, and eat well and you will have your stored energy. You do need to keep running during your taper. You even do modified speed workouts during marathon tapers just to practice leg turnover. I dropped my milage by roughly 7 miles each week from the week that had the 20 mile long run until the race. You can even do a 20 min. shakeout run the day before the race and will be good.
ReplyDeleteDon't stress about allowing for extra time. Training plans really don't allow for injuries or things happening but if they do happen then the training plan can be modified. Don't worry about something happening until it happens :). You are doing great doing this on your own!
Most training plans from coaches are written only in 4 weeks chunks at a time and therefore modifications can be made pretty easily. I think that you would benefit from a custom made training plan in the future. One that is written by a coach but costs WAY less than having 1 on 1 coaching. This will lessen your stress a ton! I can help you find many, many online coaches that do this and lots of them allow for up to 1 modification when you purchase one. So to answer the questions in your last paragraph the training plans my training plan really isn't finalized until race day because I only know a month in advance what I am running. Plus you do not get overwhelmed looking ahead. You will know with experience and trial and error what type of training plan works for you. There are also many websites that are free and you can put in all your information and your goals and you will get a 'custom' training plan. Then you can modify it if your goals change or it needs to be harder or easier. You will learn as you research and talk to other runners.
My first Marathon experience was amazing! I cried the last 6 miles knowing what I was about to do! I still remember it to this day.
I ran the Illinois Half last year and am registered this year but we will see how this injury goes. I would love to provide any help I can, sharing knowledge is fun!