Monday: Recovery is the order of the day, so 3 miles of easy running. Stop in the middle of the workout to stretch for 5 minutes or so. Or save some time for stretching at the end, followed by strength training. This is your eighth week of training in my 18-week marathon training program. You may get a bit bored running the same, or near-same, distances day after day, week after week after week. There are a lot of short runs of 3 to 5 miles in this program, and I suspect a lot of runners will run the same courses with minor variations. If it's an out-and-back course, your options are limited, but if it's a so-called "loop" course that goes in a circle, running it in the opposite direction will result in a needed change of scenery. Use the opportunity to do something different, when it suits your purpose, and don't be afraid to jump in a car occasionally and pick some scenic route you never run as a mood booster.

Tuesday: Your tempo run today is 40 minutes, the same as last Thursday. For a variation, build to a speed peak about 25 minutes into the run, back off slightly for a few minutes and build to another peak. Sort of like riding a roller-coaster. This should not be a killer workout, but concentrate on how you're running--particularly during the fast part of the run. Associating (paying attention to what you're doing) can help you run faster than dissociating (letting your mind wander). In research at the University of Cape Town in South Africa, Hein Helgo Schomer, Ph.D. had coaches accompany a group of mid-pack runners during workouts, pedaling beside them on a bicycle. "The coaches reinforced associative thoughts," commented Dr. Schomer, "praising the runners and reminding them to monitor body signals." Before coaching, the runners used association only 45 percent of the time. By the fifth week, they were associating 70 percent of the time, and their average training intensity also rose. Runners later commented that the mental-strategy training program inspired them to run harder workouts.

Wednesday: Four miles at a comfortable pace. On these midweek workouts, run at a time convenient for you, a time when you will feel comfortable running. The majority of runners run in the morning, because that guarantees that nothing will interfere with their workout that day. Also, during warm-weather months, it is cooler during the early hours. Nevertheless, a fair number of runners run during their lunch hour. During the winter up north, I usually run midday because the sun is up, and it's usually somewhat warmer. A certain percentage prefer running late afternoon, using running to relax after a stressful business day. And a few run in the late evening after dinner. In families where both the husband and wife run, they often need to run separately, rather than together, so one of them can mind the kids. Pick the time that is most convenient for you--and for others around you. There's also nothing that says you can't run at different times on different days depending on your schedule.

Thursday: Three miles, but at your planned marathon pace. Don't be tempted to run further. Don't be tempted to run faster. I know this is a ridiculously easy workout, given the fact that you're going to be asked to run 26 miles at this pace in a few months, but trust the coach. Stay at 3 miles. Remain in control. "You’re not trying to see how fast you can train," says personal trainer Cathy Vasto. "You’re trying to win your race on the road." Doing too much can sometimes lead to injury, something I would just as soon have you avoid. Nevertheless, if you feel you need a few more miles, I'll give you permission to warm up for this workout and cool down afterwards. It's a good idea to practice your pre-race routine anyway. And don't forget to stretch!

Friday: Preparing for the weekend's double-pronged endurance activities, claim a day of rest. Friday is Date Night in the Higdon household. Rose and I usually like to go out for dinner and maybe take in a movie, or rent a video. Assuming you're going out for dinner tonight, do you pay attention to your diet? Frequently, when people become runners, they find that they begin to eat differently. This is partly conscious and partly subconscious and reflects the fact that carbohydrates are the most efficient form of energy. People who embrace fitness routines discover this through their reading, but often it happens naturally. Runners crave carbs; their bodies tell them that breads and grains and fruits and vegetables are the best foods for fitness and for good health. You'll often find us in an Italian restaurant the night before long workouts or marathons. I'm lucky in that I don't have to eat out to get spaghetti; Rose is of Italian-American descent.

Saturday: Run 8 miles at whatever pace you choose, not necessarily marathon pace. Yes, I'm letting up a bit on you; that's because there's another mileage jump (to 17) tomorrow. Although it's fun to train with other runners, unless you're training with a friend who plans to run with you on marathon day, you might be better off running this workout alone. That's because it's too easy during a group workout to rely on others for pace cues. You need to develop the strength to go at your own pace, even while others around you are speeding up or slowing down. The type of discipline that permits you to do this will come in handy on race day.

Sunday: Run 17 miles. Use these long runs to practice your race strategy. Continue to do these workouts at a pace a minute or two slower than marathon pace. Depending on how you feel, it's okay to pick up the pace in the last 3-4 miles. Evaluate how you feel afterwards: Are you handling the training well? Any nagging injuries? Are you tired? Next week is our stepback week, so you'll have time to recover before the next step upward. If you haven't yet purchased the pair of shoes you plan to use in the marathon, you should begin to think about making that purchase, and deciding also what outfit to wear: shorts, singlet and a cap to keep the sun off your head. Don't leave anything to chance.

 

Running Tips: Increasing mileage or adding speedwork--or doing both--in an effort to improve performance is risky. You could crash and burn, either while training or in the race itself. You may become injured; you may become overtrained. Still, sometimes it's worth taking a risk to set a Personal Record or qualify for Boston. You can limit your risks by making only small shifts. Increase mileage gradually. Limit speed sessions until you become accustomed to the rhythm of fast running. You may surprise yourself by achieving a new level of success.

How to Improve: Hal Higdon's How To Train offers training schedules and advice on everything from fitness walking to running the marathon. Plus there's information on nutrition and recovering from injuries. Add a copy of this book to your collection. To order an autographed copy of this and other books by Runner's World's best writer go to Books by Hal Higdon.

 

Copyright © 2001 by Hal Higdon. All rights reserved.