Running Week 2/16 & 3/16
Diary of the Queenstown marathon training plan
Week 2–3 didn’t go exactly “as planned” but I learnt a few vital things about marathon training. I realised I’m still very much an amateur runner since I only realised these things now.
I learnt two things this week, and glad to have learnt them this early on.
Learning 1: Flexibility with training
I would be completely lost with my training plan — its kind of driving my life at the moment (in the best way possible). I’m learning that having a training plan is important to make sure you have direction and are steadily committed to getting stronger for race day but sticking so hard to a plan which you resent or dread is no good!
Its also important to be flexible enough with the plan where you:
- listen to your body, know when to push further and when to rest-
- refer to the plan as a guide. Stick to it as much as possible, but allow life to happen
- reschedule training runs/ workouts
Its hard to know how little adjustments to a training plan will ultimately affect, but I’m gauging this off how I’m generally feeling, fitness wise and food wise.
Learning 2: Importance of strength training
Apparently running a marathon means you need to train every part of your body — believe it or not, but this never occurred to me! This makes SO much sense now! Running for 2+ hours is strenuous on the body and relies on both the upper and lower body to be strong.
I thought so much of training aspect was just covering off the kilometres— the more kilometres I ran, the more prepared I would be. Turns out the more kilometres you run, the stronger your core, arms, back… as well as legs (and mind) need to be to prevent injury and better performance. Duh.
How to make time for strength training with an existing rigorous marathon training schedule?
- include hill runs/ incline runs into the shorter weekday runs
- do a short strength workout (especially core) at the end of a run
- on non-running days do a strength work out (easily do-able even at home)
- substitute short weekday runs with strength workouts instead
Day 1: 7km treadmill
Day 2: 6km treadmill
Day 3: 5km outside
Day 4: Strength training
Day 1: 6km treadmill — 2km steep incline, 3km moderate/fast pace, 1km steep incline
Day 2: 8km outside
Day 3: 6km treadmill — 4km treadmill incline/sprints, 2k cross-trainer
Day 4: 10km treadmill
Highlight: realising all these learnings so early on in the plan!
Lowlight: over-doing Week 1 long run and suffering for it at the start of Week 2