Starting Marathon Training…Slowly

I started running in July of 2015 just to lose weight and to give my mental health a needed boost. After I finished my first half marathon that December and signed up for my marathon for May of 2016, I started running just for the sake of running. Today I mostly run because it’s just what I do. Also, if I skip out on it too long my brain gets all squirrely, I get depressed, and get a mild case of the “fuck-its” which neither I nor anyone around me enjoys that much.

I am running the Pittsburgh Marathon again this May and I hope to get in the Marine Corps Marathon this fall. My training program starts on Sunday and now that I think I know what I am doing, I am taking a whole different approach.

Last year, going from couch to marathon in 9 months, my entire goal was to increase mileage as much as possible and at as fast a possible pace. I had no time for base building and was coming off of my third minor injury. For someone who had never run that distance, my training would give me only 12 weeks. That’s way too short a time and most run coaches might dissuade me from doing too much. But I learn from mistakes which means I need to make them. I did not get injured again, but every recovery period was sore, distances were difficult, and I got flu-like bugs twice. I focused far too much on carbs and my protein intake was abysmal. But I completed the marathon in under 4 hours anyway.

After that I decided to work on just building up mileage and pace. I rarely paid attention to heart rate except for when it was too high. My only goal was to get to running 50 miles a week comfortably. I met that goal and did so in good health. I also emphasized carbs less and focused more on meeting protein targets. The result has been a stronger, faster, healthier me. Now I’ve reached a point where I should be far more literal about a training program, work more on strength beyond doing pushups, and run each session with a different goal in mind.

polar_training_program

So what I am doing this time? I wear a Polar m400 (seen at the top) to record all of my workouts. I sync that data to a few other platforms (Strava, Runkeeper, and MapMyRun) for the community and because I am a nerd. The Polar ecosystem has blossomed with each update. Now, Polar will design a training program based on your race goal and over the time period you specify. It mixes up the distances, effort by heart rate, and works in a dozen or so strength and stretching exercises. A feature that I had never used before that I used today is called Zone Lock. By pressing the big “start” button, you can lock in the heart rate zone with which you want to pace yourself and it beeps when you go over or under. You can program it to use a pace lock instead if that’s what you’re after. This is all about becoming more efficient and consistent and little beeps and alarms help a great deal when you are getting used to a new rhythm and relationship between your brain, heart, and feet.

The hard part will be going slowly. I am so adapted to doing everything at a heart rate of 148-165 and at a pace less than 7:50/mile that all of the slower paces just feel weird. But I am also not adapted to push through sprints very well. I need both of those parts of my physiology to improve my time and health for the next marathon. Zone 2 for me, based on age and resting heart rate, is somewhere between 115 and 132 bpm. The hard thing to do will be to keep most of my running time at that heart rate regardless of pace. As you see in the picture at the top, that means running somewhere in the ballpark of 10 minute miles to start. Painfully slow. But I am trusting the science and evidence rather than my feelings. Today was my first shot at it, and I have to say it was enjoyable. Once I got used to the cadence of going slow, I was fine. And after about an hour I was really sweating it out and working hard. that partially because I was running on tired legs at the end of the week, but also because the myth I had that running more slowly was less work was false. It is not less work, it is different work. And different is exactly what my body needs.

So on we go to Pittsburgh. Slow, fast, and everything in between.

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