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MMRF Endurance Events - Week by Week Training Tips
Week by Week Training Tips
By Coach Tom Holland, MS, CSCS
Week #1 – Get Your Training Plan in Place
Week #1 – Get Your Training Plan in Place
There are many different training plans you can follow. In fact, if you do a little research, you can become overwhelmed. I recommend that you find one that makes sense for you from a reputable source and then stick with that. There are good free training plans on most marathon websites or you can follow my plan.
Tom Holland's Marathon Method
When you joined the team, you were sent a copy of my book, The Marathon Method: The 16-Week Training Program that Prepares You to Finish a Full or Half Marathon in Your Best Time. I have trained hundreds of runners using this method, and find it is a safe and effective tool for helping you reach your goals.
Recently, I have taken those plans and made them available to runners on an interactive basis, via TrainingPeaks software, the most highly regarded provider of online training plans there is. Working with TrainingPeaks will prepare you for your best event ever:
- Look for nightly emails with your next day's workout.
- Track your training or upload your workout file from one of 80+ training devices (GPS, HR, speed/distance, etc).
- Create and save routes.
- Share your activities with your friends or coach through email or Facebook.
- Track your nutrition together with your training.
- And much more.
So, if you like what you see in my book, and want to receive the same plans and motivational training advice built into an online training log and plan, sign up to receive my marathon or half marathon plan via TrainingPeaks.
Click here to find out which one of my training plans is just right for you. MMRF Team Members are offered a $5 discount on my TrainingPeaks plans. Simply enter code "mmrf" in the PROMO/COUPON box when you check out!For more information on TrainingPeaks benefits, visit
Once you have purchased a training plan and logged into your TrainingPeaks account, follow these instructions to apply the plan: TRAINING PEAKS HOW TO LOAD A PLAN
ActiveTrainerThe MMRF is also offering a free, interactive training program via Active.com. This is the same company that provides our donation pages. You may now sign up for customized training plans for various levels of training schedule to log in. Use the same log in name and password as you did to create your donation page.
- Click Here to go to the special MMRF ActiveTrainer page.
- Use the drop-down menu to select your race distance or activity and click the "Search" button. Click the "Buy" button next to the plan you would like to purchase when you registered for the race. Not sure which plan is right for you? No problem! Click on the plan name for a complete description.
- On the left of the screen, enter the same Email Address and Password you used to create your Active.com donation page and click the "Log In" button. If you don't have an account, create one now by entering your email address in the Email Address field on the right side of the screen.
- On the "Payment Info" page, insert coupon code Race4Research in the Coupon Code field and click "Apply". The price will reset to $0.00 and no payment is required. Review your order and click the "Purchase" button.
- A confirmation page will be displayed on the screen and you will also receive a confirmation email. If you didn't receive an email, check your span or junk email folder for an email from trainingsupport@active.com. From here, you can access your training calendar.
- Moving forward, you can access your online training calendar two ways: (1) Click on the links your daily emails or (2) Go back to the training page (accessible from the race website) and enter your Username and Password in the login box on the right-hand side of the screen.
Week #2 – Set Goals and Keep a Log
Week #2 – Set Goals and Keep a Log
Set Goals: I believe that the primary goal for first-time marathoners should be to just get to that finish line. Setting a realistic time goal is extremely difficult to do with no prior history as a comparison, and this type of goal can add a great deal of unnecessary stress to both your training and on marathon day. Just finishing a marathon is a huge accomplishment! My goal as a coach with my marathon clients is three-fold; first, to get them to the starting line healthy; second, to adequately prepare them for the race so they have an enjoyable experience, and third, to make sure that they enjoy the training process and the race enough that they want to do it again. You should strive for the same results for yourself. If this is not your first marathon and you wish to improve your time from a previous race, be sure not to be too aggressive with your new time goal. Remember that certain elements are out of your control including the layout of the marathon course and the weather. Both of these can drastically affect your performance.
Regardless of the number of marathons you have run, make finishing your primary goal. Choose a specific time as your secondary goal. If you wake up on race morning and it is 90 degrees and ridiculously humid outside, it's a very smart idea to drop the time goal and just enjoy the race! Even though I have run over 50 marathons myself, my primary goal is still first and foremost to make it to that finish line, period.
Keep a log: One of the simplest things you can do to insure major success in your marathon training is to keep a running log. Jotting down a few short notes after each run will:
- Help you avoid injury by illuminating those elements of your training that may cause pain (increasing mileage too quickly, incorrectly changing footwear, running on a certain surface, etc.)
- Help you "dial in" your personal nutrition and hydration strategy by keeping notes on what you consume pre-run, during runs and post-run to find what works best for you
- Let you know when it's time for a new pair of shoes (something that will impact your overall running — knees, feet, back...)
- Help you determine the best clothing and gear for you
- Serve as a huge confidence boost during the taper, your final weeks of training, when you can look over your log to remind yourself of all the hard work you have put in and how prepared you are!
Week #3 – Building Mileage: "Periodization"
Week #3 – Building Mileage: "Periodization"
Building Mileage – "Periodization" One of the most important aspects of marathon and half marathon training is building your running mileage wisely. Many of the marathon running-related injuries are directly caused by doing "too much too soon" or increasing your mileage too rapidly. Shin splints and knee pain are two common ailments that can arise from building your marathon mileage incorrectly. The good news is that by "periodizing" your marathon training you can get through your training injury-free.
In layman's terms periodization simply means "cycling" your training, gradually increasing and then decreasing your total weekly mileage over time. For marathoners and half marathoners this translates into 3 or 4 week cycles consisting of adding a few miles in each week, followed by a "recovery" week where you reduce your weekly mileage to allow your body to "absorb" all the training and prepare it for the additional mileage to come. One mistake I have seen in so many runners over the years is the lack of these recovery weeks in their training. Schedule recovery weeks are essential to your marathon success and cannot be left out of your program.
A few rules to remember when building mileage:
- Don't increase your mileage too drastically from one week to the next.
- Don't "cram" missed runs in and throw off your overall plan.
- Remember that your key run each week is your LSD or Long Slow Distance run. These are the runs that will best prepare you to go the distance and need to not only be increased gradually, but also shortened during your recovery weeks as well.
- Stick to YOUR plan. Don't worry about what others may be doing; stay focused on your own program.
- Be sure to help your body adapt positively to the increased mileage by cross-training, stretching, resting and eating a healthy diet.
Week #4 – Use Social Networking Tools and the Cool Training Tools we provide
Week #4 – Use Social Networking Tools and the Cool Training Tools we provide
Online Community / Cool Training Tools
Gain the support of others and stay motivated with the MMRF Marathon Program's page on Facebook®. There you will learn about other team members, find or organize local runs with other team members, and keep in touch with our program! This will be one of the primary ways we communicate what is going on with our team, so be sure to sign up!
Also, by posting a message on your OWN Facebook page, you will let others know about your marathon effort. You'll get donations from people who find you — often without even having to ask! This is also great way to update your progress and let your friends and family know that you are running the marathon and fundraising for the MMRF.
Week #5 – Fueling During Runs
Week #5 – Fueling During Runs
Fueling During Runs Many runners might not realize that an electrolyte beverage like Gatorade is not only great for fluid and sodium replacement, but also contains carbohydrates for energy. Thus, by consuming a drink like this, you are simultaneously taking care of three crucial aspects of running success.
It is easier for your body to process fluids than solid foods, especially when you are running. You therefore want to try to take in energy in fluid form first, semi-solid second (think energy gels) and solid form last.
You need to practice fueling during your long runs. This is critical. Everyone is different, and you want to know what works for you on marathon day. The goal, as always, is to prepare your body for what your strategy will be during your race. What many newer runners don't realize is that the conditions of the race, including increased adrenaline and a faster sustained pace, can drastically affect the way in which your body reacts to taking in fuel. Thus, the more you can train your body to adapt to the exact feeding schedule you use, the better.
Be sure to check out which sports drink will be served on your marathon course. Then, either train with that same beverage, or prepare to bring your own sports drink of choice to drink during the race. Don't make the mistake of drinking something new on marathon day!
After extensive experimentation, I now drink roughly 8-12 ounces of Gatorade every fifteen minutes and take in a PowerGel (110 calories) every thirty minutes during my marathon races. My fluid intake will vary depending on the conditions, and my gel intake may increase in the later stages of the race if I experience any lightheadedness, but these intervals and amounts have become fairly routine. Experiment on your long runs and find what works for you.
Week #6 – Running in Extreme Weather
Week #6 – Running in Extreme Weather
Running in the Cold One of the greatest things about training for a spring marathon is that it gives you a goal to train for through the winter. One of the downsides about training for a spring marathon is that you have to train through the winter. This can be especially difficult if you live someplace cold, like the Northeast.
So, it's a double-edged sword. But it can be done, and it can be fun. While most people are "hibernating" and packing on the pounds during the colder months, you will be working out and looking great come April, even better by summer. You just have to know what you are in store for and how to best train through the challenging months.
Regardless of the old wives tales you may have heard, running outside in the cold, even severe cold, is not "damaging" to your lungs or "bad" for you. While it may be uncomfortable for some, it is indeed healthy. No matter how cold it is outside, by the time the air reaches your lungs, it is body temperature.
A few points about running through the cold months:
- You can train on a treadmill: While you wouldn't want to train exclusively inside, mixing it up and running on a treadmill is perfectly fine. World-class marathoners train on treadmills.
- Invest in the cold weather running clothes. What to wear: If you are training in cold weather, invest in some good technical running clothes. Go to a good running store and talk to someone who knows their stuff. Think "layers". These days there are great running clothes that are not bulky, but that can keep you warm. Get some good running tights, and a mid-weight running shirt. Your jacket should not be so much about keeping you warm – it should be about keeping you dry, and/or keeping the wind off of you. A good running 'half zip' shirt can be your most comfortable piece of running apparel. You can use a thin layer underneath in super cold weather, or run with it alone if it is not so cold. There are even socks that are no more bulky than 'normal' running socks that are made for cold weather. A good running hat and gloves are a must. Lots of heat can escape your body from your head, and your hands will be uncomfortable if they are too cold. If you heat up, simply stuff them in the back of your tights or in your pocket.
- Don't overdress: The rule of thumb is that, when you step outside to begin your run, you should feel slightly chilly. Your body will warm up as you run. If you are warm when you begin your run, you are overdressed.
- Don't forget to hydrate: Even though it is cold, you are still sweating and still need to hydrate before, during and after your runs.
We can control many aspects of our marathon day except one major one — the weather. The good news is that if we prepare correctly we can help minimize these effects, especially the toll heat can have on our bodies.
When we run, especially in the heat, our working muscles also produce heat and our core temperatures rise. Our body's major mechanism for dissipating this heat is by increasing the rate of blood flow to the skin to facilitate the evaporation of sweat. Thus, there is a major "contest" between the blood that needs to go to our working muscles and the blood that is going to the skin. We want as much blood to go to our muscles as possible! Here are a few ways to minimize the effects of running in the heat. They apply to training as well as race to race day.
A few rules to remember when building mileage:
- Be sure to hydrate before, during, and after all runs.
- Wear light-colored loose-fitting clothing made from a performance (wicking) fabric. NO COTTON!
- Consider wearing a hat or visor to minimize the sunlight's effect on your face.
- Try to do a few "acclimatization" runs in the heat, preferably within two weeks of the marathon.
- When the heat is oppressive, slow your pace down. This goes for training as well as marathon day!
- We lose electrolytes, especially salt, in our sweat. Excessive sodium loss can lead to muscle cramping. Consider hydrating (pre, during, and post-run) with an electrolyte-beverage such as Gatorade.
Week #7 – Cross Training
Week #7 – Cross Training
Cross-training For many years, runners believed that the best way — the only way — to become better runners was to simply run. Run frequently and run far. Unfortunately many of those runners experienced diminishing returns, became burnt out and were often injured. Yes, it is absolutely true that we become better at a skill by practicing that very skill, as is held in the S.A.I.D. Principle of Specific Adaptations to Imposed Demands. To get better at running, we run. To become a better biker, we bike. But this is only half the picture.
Focusing solely on just one sport, using the same muscles over and over in the same way can and will lead to problems. The good news is that not only will mixing up your training keep you injury-free, it will also keep you mentally fresh and, yes, current research has shown that it can actually increase your performance! So biking or swimming once a week can actually make you a better runner and lead to a more enjoyable marathon experience. The term "cross-training" simply means engaging in a different sport to help complement the training you are undertaking for your primary sport. Yoga, Pilates, Spinning, jumping rope; even the best marathoners engage in these activities and more to make them better runners. You should, too. So add a weekly cross-training workout or two into your training schedule. Ride your bike for an hour. Swim a mile. Your chances of injury will decrease dramatically, you'll enjoy your training more and you'll even go faster through the streets of your marathon.
Week #8 – Motivation
Week #8 – Motivation
Motivation Wordnet defines "motivation" as "the psychological feature that arouses an organism to action toward a desired goal" and the "reason for the action; that which gives purpose and direction to behavior."
My Master's Degree is in Exercise Science with a concentration in Sport Psychology. I wanted the psychological training as well because, after working with hundreds of clients over the years, I needed to know how to motivate each one. I'll never forget the words of one of my professors, however, when we were discussing this very topic. He stated very matter-of-factly "You cannot motivate someone. You can merely provide incentives."
All of the runners have their own personal reasons for running their marathon. All of you also have your own individual reasons but you also share one incredible common bond; you are doing it for more than just yourself. You are doing it for a cause, for a purpose greater than just personal reasons; you are pushing your limits to help make someone else's life better. That is an amazingly powerful incentive.
When the last thing you want to do is go out for that early morning workout, when you are dragging during the final miles of your long run and just want to pack it in, when you're not sure you can continue with your training, remember what you are running for.
Never forget how fortunate you are just to be able to lace up your shoes and go out for a run.
Week #9 – The Importance of Rest
Week #9 – The Importance of Rest
The Importance of Rest Rest is essential to our success as marathon runners. I personally believe in at least one day off per week…This means complete inactivity. No cross-training or strength training, just a day to let our bodies rebuild and recover. Realize that during our workouts we are stressing our cardiovascular systems and creating microscopic tears in our muscles. If we continue to exercise without periods of rest we never truly allow our bodies to "rebuild" themselves. This leads to decreased performance, injury, and eventual burnout. We get stronger during our periods of rest, not during the runs themselves!
Let’s refer back to my article on building mileage and periodization from a few weeks ago. Remember that periodization means "cycling" our training; a huge component of this process is rest. If we do not take time off our bodies will not be able to adapt to the training we have just completed, nor will it be prepared to handle the increased mileage to come.
I personally love my rest days. I am convinced that I can "feel" my body rebuilding itself as I relax once a week. These days are our rewards for a solid week of training and, trust me, as you get closer to race day you will appreciate these rest days more and more!
Week #10 – Speed Workouts
Week #10 – Speed Workouts
Speed Workouts To be totally honest, I am not a fan of speed workouts. In fact, I so dislike going to the track that I rarely ever do. There is a point, however, where if you want to run faster you do have to train faster.
I often say that performance in endurance racing is not about who goes the fastest, it's about who slows down the least. A common statement made by runners after marathons is "at the halfway point I was 'on track' for a (fill in the time) marathon..." Then something happens that slowed them down. Well, quite often what slowed them down was simply a lack of endurance runs. Not speed training, just good old long runs to build endurance. I believe this comes first. So, you can run a faster marathon without speed workouts by building up your endurance. This endurance allows you to maintain a steady pace throughout your entire race.
There does come a time however, where your fitness or goals are at a point where to get faster you must train faster. The good news is that speed work need not (and should not) be lengthy workouts or done several times a week. They also do not have to be performed at the track or with a heart rate monitor. The non-elite runner can benefit tremendously by doing one interval workout per week out on the roads or trails. Here is an example of one:
- 15 minute easy warm up
- 3 x 5 minutes hard at 2 minutes rest:
This means run for five minutes at a "comfortably hard" pace, slow down to an easy jog for two minutes to recover, then repeat this progression 2 more times. I equate the five minute interval to an intensity where you're not dying, but you don't want to be there much more than five minutes. - 15 minute easy cool down
Week #11 – Stretching
Week #11 – Stretching
Stretching There are countless articles that state how stretching either does not help prevent injury and/or will not improve sport performance. I disagree, and so do countless other professional runners as well. When we run, and run frequently, our muscles can become tight and shortened over time. Continue running without correcting these conditions and problems can occur.
There is also confusing information about when and how much to stretch. The most current research in favor of stretching suggests the following three steps.
- Begin with a 3-5 minute "dynamic warm up" before stretching. For example, prior to a run session you should ideally run easy for 3-5 minutes before you begin to stretch. You can also do running drills during this time as your warm up.
- After this "dynamic warm up" you should then stop and stretch your major muscles, holding each for 10-15 seconds.
- Then, after your run session, you will perform the same stretches once again but this time hold each stretch for 30-60 seconds. Your muscles are now primed and better prepared to be stretched.
Week #12 – Mental Training
Week #12 – Mental Training
Mental Training Years ago, running a mile in under four minutes was believed to be impossible. Many also believed that doing so could cause serious physical injury. Then along came Roger Bannister who, on May 6, 1954, became the first person to break the four-minute mile barrier. Although this was indeed an impressive feat, more noteworthy to me was what happened afterward.
Forty six days later, Bannister's rival, John Landy, also broke the four minute mile beating Bannister's time in the process. More than a dozen runners did the same within a few years. When people believed it could be done, they accomplished this seemingly unachievable goal.
There are two types of mental training that are extremely beneficial to marathon runners: self-talk and visualization.
Self-Talk: This refers to the internal monologues that play in our minds...the thoughts and conversations that we have with ourselves. The longer the race, the more time there is to think. The key is to harness our thoughts to our advantage, because so much hinges on your mental state. If you can learn to control your thoughts, you can dramatically improve your running experience, both in practice and on race day. You can use self-talk to do the following:
- Create and change your mood ("I am ready", "This is my day", "I feel great")
- Control your effort ("Nice and easy", "Flow", "Push it!", "Hammer", "Keep it up")
- Improve your form ("Relax the shoulders", "Fast foot turnover", "Relax the breathing")
- Focus your attention
Visualization: Top athletes in all fields spend a certain amount of time each week visualizing themselves having a great performance and you should too. All you need to do is spend a few minutes "seeing" yourself succeed in your marathon situation. I like to visualize the whole process, from the minute I wake up on race morning until the minute I cross the finish line. You can perform your visualization exercises while you stretch - or anywhere that you can find a quiet space and a few minutes.
Spend some time on line checking out the course. Read what you can about the marathon. Talk to others about it. This way you will have some details that will help you really visualize in detail. When I ran Boston the first time, I knew about those famed hills in Newtown - including "Heartbreak Hill". Because of that, I was able to put that scene into my positive visualization - I could picture myself feeling strong and steady as I ran up those hills, and passed walkers who were not doing as well. I also had the details of the finish, which I found in pictures on line, so that I was able to get the “shot" of the finish line clearly in my head for my internal movie. This type of visualization will add a whole new dimension to your confidence level and you will be way ahead before you even start your race if you incorporate this practice into your marathon preparations.
Week #13 – Marathon Success Strategies
Week #13 – Marathon Success Strategies
Marathon Success Strategies Here now are my personal top 10 Success Strategies for the marathon. Many of these will sound self-explanatory and/or overly simplistic, but I guarantee you they are seldom followed and are the very keys to your best race!
- Follow a Taper.
- Begin carbing up several days before, not just the night before.
- Don't expect to get anything on the course, especially gels. Bring as much on your person as you can without significantly slowing yourself down.
- Be prepared to adjust your goals to the weather conditions.
- Run the first few miles slower than your goal race pace.
- Don't try anything new on race day.
- Be prepared for the unexpected. Nothing ever goes exactly as planned.
- Control your emotions from the morning you wake up until you cross that finish line.
- Hydrate and take in calories early.
- Have fun.
Week #14 – Taper!
Week #14 – Taper!
TAPER! I believe a true taper is a major contributor to marathon success. What is a taper? It is simply a gradual reduction in training volume. This allows the body to recover from the weeks upon weeks of training so that you are rested and ready to go come marathon day. Yet, it is much easier said than done. It is extremely hard for people to do, both mentally and physically. You have been training so hard for so long and you become convinced that you will lose fitness if you pull back. Actually, just the opposite is true, but that is a very hard concept for most runners to accept, especially when they are just weeks from their race. It is also very hard to swallow when you see friends and acquaintances continue to put in major miles in the final weeks before race day. Let them. You are training for an endurance race, not the 100 yard dash. You need to let your body absorb all the hard work that you have been doing. There is a great saying when it comes to overtraining for endurance races: "It is better to be 10% undertrained than 1% overtrained."
One of my primary responsibilities as a coach is to ensure that my clients taper correctly. When a client calls me during a taper and says that she feels absolutely terrible - she feels fat, sluggish, irritable and anxious - I reply, "Great!" That tells me that she is tapering perfectly. When you go from running significant mileage to pulling back drastically, as I have told you do in the final weeks, your body and your mind will rebel. You will want that running fix, yet you can't have it. You will be burning fewer calories, which can make you feel like you've gained 20 pounds. You will feel slower during the runs you do have left, and this will make you worry even more. Fear not, and have faith: You are tapering perfectly. You should spring out of bed on marathon morning and feel like a dog that has been cooped up inside for a week and is raring to go. When in doubt during the final week, leave it out. No one ever ruined a marathon by tapering too hard!
Week #15 – Predicting your Finish Time: Outcome Goals
Week #15 – Predicting your Finish Time: Outcome Goals
Predicting Marathon/Half Marathon Finish Time: Part One – Outcome Goals There are three types of goals you can set for yourself in relation to sporting events: outcome, performance and process goals. Setting a time goal for yourself for the marathon is an example of an outcome goal.
If this is your first marathon then I personally am strongly against choosing a time as a primary goal. You simply do not have the history or the experience to realistically do so and it can lead to unnecessary stress and disappointment. There are also too many variables involved with the race that are out of your control, such as the weather, and these things can wreak havoc on this type of goal strategy.
That being said, there is one basic formula you can use to predict your marathon finish. If you have run a half marathon race then you would simply double that time and add ten minutes. So, if you ran a 13.1 mile race in 2:00 then you could guesstimate your marathon time to be around a 4:10.
Once again, this formula is hardly exact. While it is a fairly good predictor of marathon performance, it is far from flawless. A great deal can happen after mile 20; this is when the marathon truly begins. You also may have run that half marathon in perfect conditions, on an easier course, or when you were much younger.
My first goal with every race I run is to finish. Period. I make all my clients strategize similarly. We do set time goals but they are fourth on the list, behind our Finish Goal, Performance Goals and Process Goals.
The good news is that when you run to simply run your best you will quite often surprise yourself, often exceeding even your own expectations.
Week #16 – Performance and Process Goals
Week #16 – Performance and Process Goals
Performance and Process Goals In my column last week, I discussed the concept of setting a time goal for your marathon/half marathon, otherwise known in the sports psychology world as an outcome goal. As much as we all want to run our race in a predetermined time, there are two additional types of goals that will help you run your best race without the added stress of a concrete finishing time. These are performance goals and process goals.
Performance Goals specify an end result of competition independent of other athletes. These are much easier to set in team sports but they can have applications to endurance athletes and marathon runners in particular. I consider Performance Goals in marathon running as those that focus on the "strategic" elements of racing. They may include:
- Holding back for the first few miles
- Making use of the downhills
- Keeping heart rate in a predetermined zone
- Using self talk to improve performance
- Taking in a gel every thirty minutes
- Running the tangents
- Keeping arms relaxed and swinging back-to-front
- Running with a soft foot-strike
- Keeping hands relaxed and soft
- Focusing on increased foot turnover
Your homework for the upcoming week? I want you to write down five performance and five process goals for your marathon. Now get to work.
Week #17 – The Final Week
Week #17 – The Final Week
The Final Week It's almost here. I don't know about you, but I am starting to get really excited for the big day. Since you will all be running many fewer miles next week and will therefore have much more time on your hands, here's how you will occupy that time.
- Get all your gear together: Assemble anything and everything you will need for your race. Try on your entire race outfit and go for a few runs in it if you have not already. Do not leave anything to the last minute. Nothing adds to potential marathon stress like running around the day before trying to buy your Power Gels or Body Glide and they are nowhere to be found.
- Stretch: Use the extra time you have since you are not running as much this week to loosen up those muscles that have become tight from months of training. I will often spend up to an hour each session stretching the week before a race.
- Visualize Success: Sit back, throw on your iPod and visualize the perfect race. Envision yourself running the perfect race — standing at the start line feeling excited, but not nervous, to get going. Feeling the first miles as you hold back and run a 'smart' race. Cruising through the first half with ease and confidence because you have followed your plan. See yourself pass the 20 mile mark, knowing that there is "only" a 10K left. Visualize that final mile when you know that you are almost there and get a final burst of energy. Picture yourself seeing the finish line in front of you and then crossing with arms raised and a huge smile on your face.
- Relax: The work is done. The best thing that you can do now is rest, rest, rest. When it comes to workouts now the rule is, "When in doubt, leave it out."
Congratulations on making it this far!
Week #18 – Post Marathon
Week #18 – Post Marathon
Post Marathon After your marathon, you need to take time off, both to savor your accomplishment and to let your body rest and recover. I recommend at least several days of complete relaxation post-race. I am sure you were sore for the first few days and that is to be expected. After a few days, you can slowly resume exercising to help you loosen up. You can engage in cross-training activities such as bike riding or swimming or you can go out for a short, easy run.
Take time to reflect on your achievement, whether this is your first marathon or your fortieth. Review your training notes and see where you can make improvements. Run your marathon again in your mind and see what you would change next time and what you think really worked this time. Re-evaluate the goals that you set for yourself. Realize that you have accomplished an incredible feat; it may seem like everyone has run a marathon, but you actually belong to a select group: you have run a marathon! Be thankful that you are healthy enough to run and don't ever take it for granted. And, after you have done all this, start looking for your next marathon!
PMS: Post Marathon Syndrome
Many runners, myself included, experience what I refer to as PMS, or post-marathon syndrome. It is a form of depression that comes soon after your marathon day. It is a natural response, and it's easy to understand its etiology: You devoted a significant part of your life to a single purpose and now that you have achieved it, there is a feeling of sadness or letdown. (This seems to be true whether you achieved or fell short of your goal). I believe the reaction stems from having a definitive purpose and it illustrates the power of goal setting. This is just one reason I love marathons: They give us direction and a goal to reach for and they compel us to engage in healthy habits to achieve that goal. After you have taken time to reflect on your marathon experience and allowed your body to recover, start looking into your next event. It need not be another marathon or even a long running race, for that matter. It can be a triathlon, an organized bike ride, an adventure race or a shorter-distance running race such as a 5K or 10K. The point is to stay active while giving yourself a clear goal to shoot for. This will surely cure your PMS and get you back on track. Congratulations to you on accomplishing your goal! I'm proud to have been a part of your amazing effort!
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