Long Distance Training: MATH BEHIND THE MARATHON

Running 26.2 miles takes months of preparation. The 40,000+ runners that run in the NYC marathon know this well, spending most of the year training for the race. The mileage is a form of math. For those interested in training for  a marathon there are some common rule to prevent serious injury...

1. Start off small.
1. Do not bite off more than you can chew. Start with a manageable mileage. For example:

     Monday: Rest (You'll see why when Saturday rolls around)

     Tuesday: 4 miles at a slow pace

     Wednesday: 4 miles at a slow pace

     Thursday: 4 miles at a slow pace

     Friday: Rest (Amen)

     Saturday: 10 miles at a slow pace (ouch)

     Sunday: 3 miles easy peasy

*Notice that this requires an initial degree of being in shape.

ESSENTIALLY:
5 days of running, 2 rest days

Weekly Mileage:

25-42 miles

2. Increase mileage

      Integrally increase mileage. Be cautious of increasing mileage by more than 10% and do not push yourself through injury to maintain mileage. Overuse injuries are mean creatures that become more fussy and painful if not treated. 

 Eventually your long runs should increase from 10... to a peak of 20! Those extra 6.2 will come easy after your training. NO NEED TO TRAIN RUN A FULL MARATHON.

marathon-nutrition1.jpg 

3. Body is a temple.

     Feed yourself with a balanced diet that is amplified to meet your new caloric needs and drink plenty of water. Focus on protein and stray away from alcohol. 

Fun chart! 

Sprinting = Pain

A lot of people begin to attempt sprint workouts when they want the sprinter body instead of the distance body. If you are unsure as to which is which....

Distance makes for a lean, toned that is usually pretty thin. Sprinting however, builds muscle, butt mass, and definition. 

In starting sprints, there is not really a way to ease into it, usually 5 100 meter sprints in rotation with slower 200s and even slower 400s will strengthen your body effectively. However, this entails stretching and pushing your muscles in ways they do not routinely stretch. This means you will be sore in the groin and quads usually. The lactic acid causing your pain is best relieved through doing cool downs after workouts and alternating easy jogging days with sprint workouts. Think fast-slow. 

However, this post mostly just stands to reassure you that pain is part of strengthening. You will get aches and pains when you begin training (no matter the distance) because your body is not used to the strain. As my high school coach once said, "Your body wants to remain still and conserve energy. Well. Your body doesn't know shit."

Making Protein Proud

Whether you are squatting, lifting, running, or simply swaying your body in some manner, working out justifies treating yourself. Post workout food doesn’t have to taste like sand despite the reputation of Whey Protein powder by the gallon and bars that look like cat food (you know who you are). Here are some swoon-worthy post-workout options that will make your 6 pack AND your taste buds smile.

11.)  Quest Bars

Holy Quest Bar. Cookie dough, peanut butter cup, it doesn’t matter. They taste like the actual flavor they are described as (not always the case with protein bars). These delicious protein bars come in a plethora of flavors and max out at 9 ingredients. Pinterest has crazy recipes if you are interested in getting creative (or just curious what the moms of Pinterest are up to).

22.)  Exo Bars

These are another type of protein bar with a twist that chirps. They use cricket powder as the source of protein. But wait! Don’t let that turn you off, they pack a punch with flavor. An added plus? Cricket protein is a much more sustainable source of protein than meat!

33.)  Greek Yogurt “Mousse”

Vanilla Greek yogurt + Cocoa powder + Granola + Fruit = Heaven.

Greek yogurt is protein packed and trendy as can be right now, but if you find yourself wanting more flavor, stirring in cocoa powder takes it to another level. Think Chocolate mousse without the guilt trip.

Hudson river run

Yesterday Logan and I logged a 3 or so mile run at a slow pace along the Hudson river. On a a sunny day, it is both perfect and crazy crowded.

But what makes a good running partner?

-Similar pace and endurance
-Personally, I like a quiet breather
-Judgement free zone (if you need to spit, consider blind eye turned)
-Doesn't talk a ton (Can you say comfortable silence?)
-Same shape
-Same gender doesn't really matter unless the stride length and speed is different

Runscapes

Here are some pictures I snapped during breaks on a run along the West Side Highway/ Hudson.

Hoboken no jokin'

Freedom Tower... swoon.

Lingo Chart via Brooks

"Gu" and Caffeine

So some runners carry pouches of "Gu" which is exactly that it sounds like. This Robin Williams blubber substance is like gel power. It is flavored (every brand has a vanilla and chocolate) and infused with caffeine. However, chances are you do not need this extra boost if you eat correctly before a race or if the distance is lower than a half-marathon.

To take them, slurp them out of the pod and drink water with them. When you're eating them mid-race just eat them like a go-gurt but be careful not to swallow air with them.

Flavor recommendations? I do not use Gu because I never feel like I need them but you can count on chocolate and vanilla usually.

When I race I sometimes use "Shot Bloks" which are by the same company that makes Clif bars. I recommend black cherry or tropical punch.