A Marathon? Maybe?
I have always enjoyed running but have not been consistent with it over the years. However, recently (for the last about 18 months) I started running again. I have stuck mainly to 5km runs because I didn't believe I could do much more without damaging myself (knees have been a slight issue plus some ankle and calf pain). And I am getting older........things break more easily. However, in the last few weeks or so I have begun to hope I can achieve much more.
I have been introduced to Jeff Galloway's walk/run program for running. Consequently, I have extended my runs out to 12K relatively effortlessly and without injuries (so far, touch wood). AND for the first time EVER, I am seriously thinking that a Marathon is within my abilities.
There is a local Marathon scheduled for 14 October and I am considering entering!!!!! 21 weeks away. I have looked at Jeff Galloway's marathon training manual and his program runs for 29 weeks. However, as I have essentially been following his program for the last 7 or so weeks, I figure I can give this a shot.
I would love some advice and war tales from the community here. Does this seem reasonable? Has anyone trained with Galloway's methods?Any tips?
I am very excited.
Good for you! I love Galloway. He's a homeboy after all ;-)
To be honest, you SHOULD try a half marathon before going for the full. A half is plenty difficult without bringing on the full effects of the marathon distance. If you like that, then step up to the full. Galloway recommends a good 9-12 months of running before attempting a full as well.
As far as age goes, my friend out in Washington State was told she shouldn't run marathons because of a leaky heart valve. She got cleared to run marathons when she was 54. Since then, she's done about 60 :-)
What ever you decide. Good lucK! Listen to your knees and your body, and have fun with it.
Wes
You should try and do a half before a full,(I went right from track to marathon lol I dont recommend it unless you REALLY know what you are doing), but before you do a half do a few 10k races so you know how to adjust to longer races.
And I agree with the 9-12 months, but I think it should be at least a year honestly (so you know what kind of outdoor weather to expect during certain times of the year and how to adjust accordingly) But during those 12 months dont slack off! Keep in the back of your mind that you are prepping yourself for marathon training.
I didn't follow Galloway's, I looked at it, but the program didn't match my style of training lol. There's a training app (the one a used as a base and switched around workouts and long runs to fit my schedule) that is free called "Smart Coach" by Runners world. You can also track your runs or plan out routes using mapmyrun.com or runkeeper.com if you dont want to carry your smartphone with you.
You can also check out runnersworld, that site varies from beginner advice to elite. (Plus there's a section where you can look up specialty running stores in your area that can fit your feet to good shoes). there's also some training schedules on runningtimes.com and coolrunning.com
Also if you do end up at a specialty running store, see if they have any running clubs you might be interested in or if they're having events about running form, nutrition, ect.
I follow Hal Higdon's training plans. I would also second everyone else's thought to run a 1/2 first. I have not run a marathon but I have run quite a few 5k and 10k races. I just ran my first 1/2 a month ago, and I am running another 1/2 in August. When I finished my first 1/2 my initital thought was that if I had to turn around and run back to where I started, there was NO WAY.
That is why I would suggest starting with a 1/2. It is much harder on your body than you think. But, that being said, I am running this next 1/2 with the hopes that I will be preparing for a marathon next year.
You can do it, but take the time to have a very solid base. Your long runs preparing for a 1/2 are longer than most of the races you have run at this time. Good luck! :)
Galloway type methods can greatly increase the distances that you can race, while minimizing "the damage." I do recommend that you practice becoming a fast walker though. If you walk fast, you can spend a larger percentage of the time walking than Galloway recommends, and still have a good average pace.
Learning to walk fast comfortably takes some practice, but that practice doesn't interfere with your running training, other than the time factor. I use my fast walking practice as warmups for my runs. I also do fast walking practice before or after weight lifting sessions. Increasing your steps/minute cadence is more important (and healthier) than increasing your stride length. The run-to-walk transition takes some practice to get good at.
I have had a pretty good history of using run/walk schemes to do races much longer than my minimal amount of training would normally allow. That includes 50 mile, 100K, and 100 mile races.
I guess I've never been all that excited or motivated to run a marathon because I still feel there is so much to just improving your time in the race.
Moreover my first half marathon finished side by side with the marathoners. I saw people dropping like flies with less than a half mile to go. They needed SERIOUS medical help. If injury is truly a concern I would suggest going with the half!! Check out the Rock n Roll marathons they are in great cities throughout the country.
I just finished new Orleans and did Miami in Nov 2011.
Next one Vegas!! And I already know I'll do it in sub 1:35..
Good luck!! Set a finish goal then go for it!!
Original Post by oldguysrule:I have had a pretty good history of using run/walk schemes to do races much longer than my minimal amount of training would normally allow. That includes 50 mile, 100K, and 100 mile races.
Seriously? You are promoting Galloway as a solution for uhmmm, "completing" 100 mile races with a "minimal amount of training"?
Thanks for your input guys. OK......majority wisdom seems to be for me to dip my toe in the water with a half first. I suppose that makes sense. I just got too excited.
@oldguysrule: yeah, I am normally a pretty brisk walker, but am finding the transition from run to fast walk to be tricky to do smoothly. Walk to run transitions are fine though. Will practice. Currently I am also working on increasing cadence and reducing stride length in my running. I am not sure I have interpreted your comments correctly, but are you also saying to do this for my walking as well?
Original Post by furrybelly:
Currently I am also working on increasing cadence and reducing stride length in my running.
Why? Do you overstride? In other words, do you reach too far in front of you that your leg is straight which leads to heel striking? If not, what is the purpose in shortening your stride?
There are only 2 variables in running pace. Stride rate (cadence) and stride length. Increasing one while decreasing the other is counter productive to running faster unless you are correcting a form flaw. A cadence of 180 is commonly considered as optimal. The optimal stride length is the longest stride you can maintain, with good cadence, and good form.
Sign up for the half, but train for the full. If everything's working fine a month or so out, upgrade to the full.
Focusing on keeping cadence high will reduce the amount of overstriding that happens as the runs get longer. I agree that 180 footstrikes/min is optimal, but it's unlikely that the OP's legs are moving that fast. Increasing stride length is a lot easier than increasing cadence, so making cadence the focusing point is absolutely the right way to go from the start.
Original Post by cnichols2000:
Original Post by cpa_pfs:
If not, what is the purpose in shortening your stride?
Focusing on keeping cadence high will reduce the amount of overstriding that happens as the runs get longer. I agree that 180 footstrikes/min is optimal, but it's unlikely that the OP's legs are moving that fast. Increasing stride length is a lot easier than increasing cadence, so making cadence the focusing point is absolutely the right way to go from the start.
Why are you answering for the OP? Do you know whether she is overstriding? She not only stated that she was increasing her cadence but also shortening her stride, which is what prompted my Q.
Original Post by furrybelly:
I have extended my runs out to 12K relatively effortlessly and without injuries (so far, touch wood). AND for the first time EVER, I am seriously thinking that a Marathon is within my abilities.
You likely can do a marathon. But your long run is currently only 7 1/2 miles, less than 1/3 of the distance. You should train and see if your body holds up (you mentioned your knees, ankle and calf) and whether you enjoy/tolerate the longer runs, before you sign up for one.
Original Post by furrybelly:
Thanks for your input guys. OK......majority wisdom seems to be for me to dip my toe in the water with a half first. I suppose that makes sense. I just got too excited.
@oldguysrule: yeah, I am normally a pretty brisk walker, but am finding the transition from run to fast walk to be tricky to do smoothly. Walk to run transitions are fine though. Will practice. Currently I am also working on increasing cadence and reducing stride length in my running. I am not sure I have interpreted your comments correctly, but are you also saying to do this for my walking as well?
I like your excitement. You are probably a spontaneous person. I hope that you don't tone that down any
. When I started running, I had never heard of doing a 5K before a 10K, or a half marathon before a marathon. Those distances just weren't very common for the general public races. I know lots of people that ran good first marathons without ever having raced a half marathon. In the normal part of marathon training, you'll do several runs longer than a HM anyway (but not at HM race pace).
On the walking/stride thing: I believe that people tend to think about increasing their stride length more than their cadence when they are tying to walk fast. Thus, the often heard complaint "my legs aren't long enough to go that fast." So, I suggest that for part of your practice time, you work purely on increasing your cadence. The new cadence will start to feel normal, and combined with your normal (or increased) stride length... you'll be walking faster. The Ipod beats/minute thing (you mentioned in a different post that you use for your running) works perfectly for walking as well. 140 steps/minute is probably a minimum for "brisk" walking. 150 is fairly common for an average height woman walking fast.
More so than your cadence, your stride length will naturally increase as you walk faster. If it gets too long for your flexibility, your hip flexors (psoas) will get sore (from your leg going too far back). Watch out for that, and maybe do some psoas stretches.
Yes, the run-to-walk transition is tricky. At first, it can take about 30 seconds of more to get up to your fast walking pace. Work towards getting up to speed in less than 10 steps.
Again, thanks for your interest guys. Sorry for my tardy replies, but I am resident on the other side of the world from you guys and our time zones are out of sync!
@cpa_pfs.........I think cnichols2000 did say what I would have said anyway. I want to go faster, but realise that the way many people, including me, would do it is to stride longer. My reading has led me to aim for the 180 bpm cadence as optimal for speed and stride length. That cadence is not difficult for me I find, but I just need practice in getting the feeling of it so I can do it without my "cadence" music.
And yes, I will train a bit longer and see how my body responds before I commit to a full or half marathon distance. Only seems sensible.
@oldguysrule: Yes, I can be spontaneous. Has got me in trouble in the past......hmmm.......But at least with this, the 4.5 month lead up will allow me to sensibly assess my true ability.
What you say about the walking fast and increasing stride length is very interesting. I never analysed my walking style. I went for a walk/run tonight and tried the fast walk with shorter stride length. I never realised how much loping along I did when I tried to walk fast. With a shorter stride, I could more easily up the cadence and, wonderfully, I also found that the transition from run to fast walk was also MUCH smoother with a shorter walk stride and purposefully faster cadence! Thanks for the advice!
