Week 1 Marathon Training: Completed

I know it's been awhile and although I've been MIA on the blog I've still been on track for my marathon training.

Today marks the start of Week 2 of training and I'm feeling great! I took off 2 weeks before starting  training (July 2nd) because I needed a break! Running was starting to feel like a chore and that's no way to start a training program.

It was good for the mind but not for the body! I felt that 2 week hiatus because my body was killing me! All I did was take off 12 days but when I started back running and weight training my entire body was sore. From my shoulders to my calves, I hurt all over, no joke.

Right now I feel good. I did my cross-training today and tomorrow I have a 35-minute tempo run.

Here's my training program at a glance: 

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	30 min tempo	Strength train	5 mi EP	Rest	6 mi	3-4 mi EP
2	CT	35 min tempo	Strength train	5 mi EP	Rest	8 mi	3-4 mi EP
3	CT	40 min tempo	Strength train	6 mi EP	Rest	9 mi	3-4 mi EP
4	CT	40 min tempo	Strength train	6 mi EP	Rest	10 mi	3-4 mi EP
5	CT	5 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
6	CT	6 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	14 mi	3-4 mi EP
7	CT	7 x 400 IW	Strength train + 5 mi EP	5 mi RP	Rest	16 mi	3-4 mi EP
8	CT	8 x 400 IW	Strength train + 5 mi EP	35 min tempo	CT or Rest	12 mi	4-5 mi EP
9	CT	4 hill repeats	Strength train + 4 mi EP	6 mi RP	Rest	18 mi	3-4 mi EP
10	CT	5 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	14 mi	4-5 mi EP
11	CT	6 hill repeats	Strength train + 6 mi EP	7 miles RP	Rest	16 mi (last 4 mi RP)	4-5 mi EP
12	CT	7 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	12 mi	4-5 mi EP
13	CT	7 hill repeats	Strength train + 5 mi EP	5 mi RP	Rest	20 mi	3-4 mi EP
14	CT	6 mi RP	Strength train + 5 mi EP	40 min tempo	Rest	12 mi	4-5 mi EP
15	CT	5 mi RP	Strength train + 5 mi EP	35 min tempo	Rest	20 mi (last 4 mi RP)	3-4 mi EP
16	CT	5 mi RP	5 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
17	CT	4 mi RP	4 mi EP	4 mi EP	Rest	6 mi	3-4 mi EP
18	CT	4 mi RP	Rest	4 mi EP	Rest	2 mi EP	Race!

 Here's an explanation in a nutshell:
 

Cross-training (CT): A cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes. 

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard." 

Strength-train: After a 10-minute warm-up, spend about 20-25 minutes doing lower body and core strengthening. 

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. 

Easy pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily. 

Race Pace (RP): After you run a 10-minute warm-up, run the designated mileage at your "marathon Race Pace". Follow that with a 10-minute cool-down.  

Saturday long runs: After you warm up, run at a comfortable, conversational pace for the designated mileage. 

Sundays: This is an active recovery day. Your run should be at your comfortable, easy pace (EP), which helps loosen up your muscles. 

I like this program because it includes many different types of running such as: tempo runs, hill training, and interval training.

I believe this schedule will help me run more efficiently while also providing me with some much needed variety so I don't get bored.

One thing I might change is the frequency of weight training since I like to weight train at least twice a week.

Last week I only weight trained on Wednesday but this week I will do some arms and abs on Friday as well. I'm thinking that every other week I will do leg work twice a week (ie Week 3, then Week 5 and so on). 

Before I run I do my dynamic stretching routine, which is amazing. I have absolutely no aches, pains or soreness when I do it. I didn't do it today because I only ran 3 miles and I noticed the difference.

So far so good. Stay tuned for more updates!

Hydration Revisited

GoogleImages

I wrote a post way back about hydration and how important it is to hydrate when exercising in general, and especially, during hotter months.

Hydration has come back into my mind because I will be,yet again, training during the brutal summer months here in Córdoba. Where I live, the fall and winter are incredibly mild but the summer months are extremely dry and extremely hot. 

Temperatures can reach up to 122 degrees Fahrenheit (50 degrees Celsius) during the day and 104 degrees Fahrenheit (40 degrees Celsius) at 12am. So there's not even much of a respite when the sun sets!

The best way I knew how to combat dehydration when I started training was to use a Camelbak. This allowed me to bring hydration (in the form of water) wherever I was.

It worked well but I've recently come across some literature that states that water alone may not be the best way to replenish liquids we lose while exercising. 

I was attracted to these articles because after an intense run I would drink at least 2 quarts of water (or 2 liters) and not feel completely hydrated. I'd still feel thirsty and a bit sluggish.

To combat this feeling I would make sure to eat a lot of fruits and vegetables with high water contents like cucumbers, watermelon, melon, lettuce, tomatoes...things like that. Eventually my fluid levels would come back to balance and I would feel OK.

This time around I want to try something different. I sweat a lot. After an intense workout I can lose anywhere from 2-3 pounds (about 0.96 to 1.36 kilos). That's a lot in my opinion. I want to make it easier for my body to hydrate itself during and after workouts. 

This is just another way I'm trying to take better care of my body like my foot stretches or my dynamic stretching routines. I hope this extra pampering will help me be a better and more efficient runner.

Here are some tips that I hope to incorporate into my training:

If you run for less than an hour...

The best way to hydrate is with mineral water because it supplies the body with liquid, calcium, and magnesium. You can make your own mineral waters by adding 200mg of calcium, 100mg of magnesium, and 1 gram of baking soda for each quart (or liter) of water you drink. 

According to this magazine, the baking soda helps enzymes in the muscles work at their optimal level for a longer period of time. Another good way to hydrate is with diluted fruit juices (2 parts water to 1 part juice).

If you run for more than an hour...

The best way to hydrate is with an isotonic drink that has a balanced mix of carbohydrates and sodium. When you run for longer than an hour our cells not only get thirsty, but they also get hungry for carbohydrates, which is their energy.

To make this use mineral water, carbohydrates (maltodextrin), calcium, magnesium and salt. You should only use about 8 grams of maltodextrin for every 3.38 ounces (or 100 milliliters) of water. 

In addition a 1:1 ratio of water and fruit juice is another choice (50% mineral water, 25% apple juice, 25% grape or pineapple juice).

Hydration after training...

Of course you have to continue to hydrate after running because your muscles need to recuperate energy, nutrients, and minerals. 

The best beverage is beer without alcohol because it is an isotonic drink. It contains calcium (which helps carbohydrates reach the muscles), magnesium (which aids against muscle cramps), and phosphorus (which aids in the growth of bone marrow). 

The runner up is chocolate milk, which I used to drink after running before I went vegan, and finally, vegetable broth (a surprise to me).

I am very excited to try these drinks using my Camelbak! You can buy maltodextrin online and at different health food/sports stores so I will check it out this summer. 

Either way I'm sure that I will be more properly hydrated and, as a result, feel better during and after my workouts.

Like the magazine states, water (just water) should never be drunk by athletes because it doesn't contain calcium, sodium or magnesium! It's just not adequate enough. Other "no-nos" are:

lemonade

iced tea

sodas

non-diluted fruit juices

oxygenated water

Many of these drinks contain way too much sugar and lack other nutrients like the ones mentioned above.

What do you drink to stay hydrated during and after workouts?

Foot Stretches

GoogleImages

I often forget that recovery after a run or weights session is just as important as the sessions themselves. 

When I first started training I didn't have a normal 9-5, so I had a lot more time to dedicate to my training and working out.

This time around I feel as if I'm constantly rushing and cutting corners. 

As long as I get my runs in or my weights done, I don't care about anything else! 

So I'll stretch super quick and ignore those pesky aches and pains because I don't want to miss a run.

Well no more! I'm starting to get more proactive about taking care of my body so that I don't get injured. In another post I talked about dynamic stretching. Now I'm focusing on the feet.

Normally I don't pay them much attention but they are essential to everything! Not just for exercising but for getting around as well. With the warm weather already here I find myself flocking to sandals and realizing that my feet need a lot more tender love and care!

Last week I gave myself a pedicure. But I also noticed that my feet have been feeling really tired lately. So I want to take better care of them, especially since the training for my next marathon starts next month!

Of course my trusty Runner's World magazine came through for me again! Below are the exercises I've been incorporating into my workout regimen. I realize the explanations are in Spanish...but you get the idea.

If you want some detailed explanations (in English) on what to do then just do a google search. I'm NO expert so I'm not even going to try to act like I am. Do your own research and find out what works for your body and your schedule.

I'm learning as I go along to and I think this is a good first step to taking care of my feet.

Dynamic Stretching

This was me today. Except I was in running gear and a hot pink running jacket! (Googleimages)

The weather here in Córdoba has been frustrating me recently! For the past two weeks I've had to modify my longs runs, and/or reshuffle runs, for the week due to rain. (Which is highly uncharacteristic for this area, in general, and especially for this time of year.) 

Córdoba does need rain so I'm glad for that. I'm also glad that I haven't had to deal with unbearable hot temperatures, which are typical to this area this time of year. However, tomorrow the rain stops and next week the heat begins. So running will get back to normal...although I'll also have to wake up super early to run before the heat gets too intense.

Today I attempted to run in the rain. It was a semi-fail but at least I went. I have a water repellent (I think) jacket but it's definitely not water proof. So I was soaked through within 45 minutes. I had to take the hair dryer to my running shoes so they'll be dry for tomorrow! I have two hours to do. I should've done two hours today and then 1 hour 57 minutes tomorrow. But one can't control the weather!

I plan to discuss my conditioning program in a later post because I want to take this time to share an interesting video I found on Runner's World the other day. It's about dynamic stretching.

While haven't done "extensive" research on it, I know enough about it to want to incorporate it into my workout routine. It's supposed to be more productive (and safer) than static stretching before a workout. Typically, you should warm up before stretching since not doing so can lead to pulled muscles and other injuries. You should never stretch on "cold" muscles.

Dynamic stretching gets the muscles fired up in a way that is more useful. Of course everyone should do their own research before trying anything, but this works perfectly for me and my body. I actually don't stretch before I run even if I do warm up before. I find that my muscles are too tight and it feels like they are pulling when I do stretch before. In fact, my muscles ache a lot less since I stopped static stretching before my running workouts.

My body would benefit from some type of pre-run preparation and that's why I've decided to try these moves. They are all fairly easy and I plan to do them before my long run on Sunday. Of course I always thoroughly stretch after every workout.