Monday: Cross-training day. This is another stepback week, giving you a break between Weeks 13 and 15 with their 20-milers. In order to train hard, you need to be well rested. How hard you cross-train today probably depends on how you feel after the first of your two 20-milers yesterday. Caution may be the cross-training order of the day. Swimming would be a good choice, since it would relax your muscles, but you don't have to swim for an hour. How about 20-30 minutes in the pool, and don't do kick turns at the end of each lap? When I swim, I usually pause at each end, catching my breath before heading back. I picked up this trick from David L. Costill, Ph.D., former director of the Human Performance Laboratory at Ball State University and a world-champion age-group swimmer.

Tuesday: Five mile run. By now, this should be automatic. Just step out the door, push the button and go. You may still be feeling some residual fatigue as a result of the 20-miler you did over the weekend. For that reason, this might be a good day on which to schedule a massage. For massages, I visit Harbor Country Day Spa in New Buffalo, Michigan. Usually I schedule a massage every other weekend, but when the training gets toughest, I sometimes get a massage once a week. If I were a professional runner, I probably would get three or four massages a week. That's how important I believe massage therapy can be for runners.

Wednesday: Five miles again today. Remember what I told you two weeks ago about selecting different courses for these back-to-back 5-milers. Since it will take you less time to run 5 miles than the 8-milers last week and next week, maybe you can afford to go to a particularly scenic location for today's run. My favorite training area is Indiana Dunes State Park, despite having to drive 20-30 minutes. I park at Wilson Shelter and do a figure-eight loop on Trails 2, 9 and 10 to get a 5-mile workout. A single loop gives me 3 miles. If you see me running in the park some day--maybe even today--be sure to say hello.

Thursday: Five miles today, the same as Tuesday's and Wednesday's workouts. Remember that stretching remains important for marathoners, who risk losing flexibility because of their high-mileage training. This is particularly important now that you are up at the 20-mile level for your long runs with accompanying high mileage for the full week. Include some stretching in your daily running routine. The best time to stretch is not before you run. Pre-workout muscles may be tight; the risk of injury is increased. Instead, stretch during--or after--your run, when muscles are warmest.

Friday: Total rest. The long run mileage is up. The weekly mileage is up. What is the best thing you can do to insure that you train properly and get maximum advantage out of all the training you're doing? It's a variation of the old Real Estate Agent response about what is important in selling a house: "Location! Location! Location!" For runners interested in getting maximum advantage out of their long runs--or any other hard training--it's: "Rest! Rest! Rest!"

Saturday: Eight miles run at an easy pace. Do you need one final race as a test of your current fitness? This might be a good weekend for a 5-K or 10-K. If so, use the race in place of your shortened long run tomorrow, and either take an extra day of rest or do no more than a mile or two of jogging on one of the 5-mile days. If you choose to race on Saturday, move everything up one day. Before you sign that entry blank, however, see what I have to say about racing in the Tip of the Week below.

Sunday: Run 12 miles. Did you believe when you started this program there would come a day when we would tell you to go that distance, and you'd think, "Oh, an easy day." It all depends on your point of view. You're now looking down on 12, rather than up at it. Next Sunday's run, when you run another 20-miler, will not be easy. That's a promise. But this is the end of your stepback week, so enjoy, enjoy, enjoy!

 

Tip of the Week: Too much racing can compromise your marathon training. In the marathon training class in Chicago, we used to recommend that students race no more than three out of the 18 weekends at distances between 10-K and 25-K. Now we don't recommend any racing out of fear of injury. Races, nevertheless, can help you determine your fitness level and help select you predict marathon pace. Here's a handy formula for predicting marathon time. Multiply your 10-K time by 4.66. (For instance, 40:00 for 10-K predicts 3:06:40 for the marathon.) First-timers, however, should take a more conservative approach and multiply 10-K time by a factor of 5. (For instance, 50:00 for 10-K predicts 4:10 for the marathon.) By choosing the more conservative formula, and starting more slowly, you're less likely to hit the wall.

How to Improve: Hal Higdon's Beginning Runner's Guide is a handy booklet for those taking their first running steps. Everything you need to know about starting to run: From your first steps to your first 5-K. Shoes. Clothing. Form. Breathing. Stretching. Goal setting. Nutrition. Weight loss. Training. You too can become a runner today! Buy one for a friend at a cost of only $4.50. To order an autographed copy of this and other books by Runner's World's best writer go to Books by Hal Higdon.

 

Copyright © 2000 by Hal Higdon. All rights reserved.