Marathon Training: Week 24

It is hard to believe we have been training for the past 23 weeks! We are almost there!


We have been loosely following Jeff Galloway’s Marathon Training Program. It is a 32 week program, that gradually builds your distance each week and encourages a run/walk pacing system.

I have to admit at the start of the program I was determined to run this entire race. But I think it was about week 17 when we attempted our 1st 17 mile run that me and my running partners realized, we just want to finish this thing in one piece, that I finally gave in to Mr. Galloway’s way of thinking. My husband nearly passed out from exhaustion and my whole body ached for days.

We have finally found a pace that seems to work for us. At a 2:1 run walk we can average about an 11 minute mile. The 1st 10 miles at this stop and go pace are extremely challenging, but when we hit our turn around point at about mile 12 or so, that is when we can truly appreciate.

Nancy Clark's Food Guide For Marathoners is a great resource for tips on pre-run fueling, race day meal testing, recovery meals, and pretty much anything you want to know about food and exercise.  She also has a delicious sport drink recipe, I like the idea of making my own sports drink, especially since gatorade pretty much started as a salt, sugar, water recovery  beverage.  It really allows you to get creative, and tailor fit a concentration that works best for you.

I have also found that if I start carb-loading the Thursday before my long runs that I have a lot more energy, before, during, and after the run.  For my pre-race snack I have always liked half a bagel with PB and strawberry jam or honey, or crackers if I am nervous.  My run snacks include PB pretzels and my sport drink mix.  I learned trying to eat a protein bar while running does not work for me, but post race it is awesome.  And I learned I prefer skittles to sports beans during a run. Post race I prefer a High Carb Protein Bar, a good mix of Carb and Protein, and they taste amaaaaazing after a run.  It is always fun trying different food combos to figure out what your stomach can tolerate and what taste the best.

This week is just 7 miles, I’ll probably crank it out on the treadmill at our gym. I definitely prefer outdoor running, but that is not super safe early morning, Safety 1st!

Health and Happiness

L

Summer Season Renewals

Time to get the clients geared up for the summer.

After a packed schedule of clients, fitness classes, late nights at work, and prepping for the ACSM certification.  I am trying to lighten my load and improve the quality of my training sessions over the summer, I have narrowed it down to 3 clients, training 5 days a week, accommodating at least 2 sessions a week per client.  Some of them may be doubling up after their individual sessions are complete

We just wrapped up The CRC's Biggest Loser at the end of April.

My team and I were not able to secure a back to back victory, but we did come in a close second in all categories.  Everyone on my team was able to lose weight. We had a total weightloss of over 50 pounds.  2 of my team members lost nearly 20 lbs in 12 weeks, the other 2 loss just under 10.  I feel they all have the tools they need to maintain the weightloss and a healthy lifestyle.

Tuesday Session

1st of the summer session renewals. This client has been working with me for over a year and has loss over 20 pounds and is preparing to run her first 5K.  Tuesday we worked on her speed training we did some 1:2 intervals on the treadmill for about 11 minutes and then took the training outside and ran some hills at a 1:3 interval. We had a great time and a super hard workout.  Basically 20 minutes of vigorous cardio and some strength training to prevent injury to the knees, hamstrings, and calves.  We are modifying the Jeff Galloway 5K program to fit her current training schedule and I got the speed training ideas from my run training with The Atlanta Track Club and the Active.com run training article.  Thursday we meet again for a pace run!

How do you prepare for a 5K?

How do you speed train?

Wednesday Session

Today I had my 1st full session with my newest Biggest Loser alumna.  She is up for trying a few different methods.  Her main goal is weightloss.  We are still experimenting to see what works best for her.  Today she requested a Cardio Boxing based workout.  I was extremely excited to design todays workout.  I think it went really well for her first exposure to my style of kickboxing.  Our circuits include punches, cable and pulley strength exercise, and some sprint work.  The goal was to just keep her body moving, keep her heart rate up, and keep her entertained.  By the time she finished her last sprint she was definitely winded, let me know she was definitely working hard by the end of the workout.  Next week we'll try a racket sport!

Finally getting in a rest day from all the training today.  I was a little disappointed about taking an unscheduled rest day.  But I have to admit, my body needed it.  I aggravated my shoulder during last nights workout and got a chance to ice and rest it.  Back on the grind tomorrow tho.

Health and Happiness

-L-