It's Time to Pick A Plan!

Well, it's that time of year. If you're planning on running one of the larger fall 2010 marathons, you've probably already registered. Many of the larger races such as Marine Corps fill-up shortly after registration opens. For the smaller marathons, you may have more time to register. Probably worth heading to the website of your chosen marathon though, just to make sure it hasn't already filled and if it hasn't, to see if there's a cap.

Once you've registered, the next step is finding a training plan that's best for you and your racing goals. Fall 2010, may seem like a long ways away, but if you're running a race like Chicago, and you're following an 18-week training plan then your training is going to kick-in in early June. That's in about 2 weeks! Like, OMG! Really?! That soon?

If you're new to marathon training, finding the right training plan can be a bit overwhelming. But before we get into selecting a plan, you need to make sure you have a good mileage base before heading into your training. A good rule of thumb is to have at least a month of weekly mileage in the range of 20-25 miles. Base-building miles are "easy miles." What I mean by that is that during the base-building phase, you're just logging miles. You're not concerned with speed work, hill workouts, tempo runs, or really intense long runs. You're just getting your body used to putting in the miles. Some of the longer training plans (20-26 weeks) may include base-building, but most plans (16-18 weeks) are built on the assumption that you're going into the plan with the appropriate base mileage. The base mileage is important because it puts your body in prime condition for training and will lessen the likelihood of injury as you ramp-up the mileage. If you're base mileage is a little lacking, you may want to pick a marathon that's in late October or in November, so you can build that base.

There are lots of different philosophies regarding marathon training. Some incorporate a run/walk method. Others, believe high mileage is the key. Still others have you running less mileage (but the runs are more intense) and incorporating cross-training. Some plans have you running a long run of 20 miles at least once, some twice, some over five times. Other plans have you doing a run over 20 miles during the plan.

I think that any one of these approaches will work for a runner. The key is finding one that meshes with your goals and running style. I do strongly believe that variety is the key to marathon training success. Mixing up your training so that it includes easy runs, speed work, tempo runs, and long runs—in my opinion—will make for a solid plan that will make you a stronger and more efficient runner. I also believe that adding some cross-training into the mix is a good idea, but I'm not ridged on it being only specific activities. As long as the cross-training is aerobic in nature and provides the body a break from the pounding of running, I think it's good to throw into the mix.

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I also believe in rest days. In particular, I believe in rest days after an intense workout. No matter your fitness level, your body needs time to recover after an intense workout. Keep in mind that intense can be short and fast, or long and slow. Intense can also mean a regular run on a 95°F day that zapped you of all your energy. Some times rest means exactly that...do nothing the next day. And, sometimes rest may mean doing something easy such as light cross-training. Just keep in mind that it's perfectly fine to actually have a complete day of rest where you do nothing. Rest is just as an important part of training as that 20-mile long run.

Before you pick a plan, it's best to check out several and compare. See which ones mesh best with your running goals and level of fitness. Don't doom yourself by picking an advanced plan when you're just a beginner. And on the flip side, don't pick a beginner plan if you're a seasoned runner wanting to PR. Here are a few links to some popular training plans with different approaches.

Hal Higdon's Novice Marathon Plan

Runner's World Beginner Marathon Plan

Jeff Galloway

FIRST

If you live in Greensboro, NC and would like to experience training with a group while still following a custom plan designed just for you, then email me at runnerdude@runnerdudesfitness.com. You can also check out my website for more information. Whether it's your first or your fifth marathon, I'd love to help you on your journey. Training groups begin as soon as June 5th and will continue all through the summer.

Don't live in Greensboro? No problem. I can work with you via the Internet and create a custom plan just for you as well as follow your training and provide coaching through the use of an online training log and email.

Whether it's with me, another running coach, or on your own, make sure to take some time to check out the various plans and find the one the best suites your needs.

No, It's Not Too Early!

Thinking of running a fall marathon? Start planning! Especially if it's your first. Fall seems far away, but it's only 8 months until October. You'll need to dedicate at least 3-4 months to training, so that leaves only 4-5 months to figure out all the other details—picking the marathon, registering, making travel plans, coaxing someone into running it with you.

Running is popular now more than ever. Used to be that only die-hard runners would even consider running a marathon. But now many thousands of runners and even non-runners are contemplating running their first marathon. In 1976, only about 25,000 runners had completed a distance of 26.2 miles. In 1980, that number jumped to 125,000. 2007 graduated more than 380,000 runners from the 26.2 club.

Registering:
Because the numbers have increased so dramatically—it's not uncommon to have over 30,000 runners in a race hosted by a large city—many races have put a cap on the number of runners. Don't worry, there are lots of local marathons in smaller venues that don't have these restrictions. But if your goal is to run one of the big boys, you need to be hitting their websites and checking out their registration guidelines and deadlines. Two of my running buddies and myself, missed out on The Marine Corps Marathon last year, because we waited too late to register (a week after it opened). Many fall marathons will open their registration in late winter/early spring. Check out the links at the bottom of this post for registration dates of some popular fall marathons.

Other Things to Consider:
Some other things to keep in mind when selecting a marathon include the course elevation, crowd support, transportation, other travel expenses, and a race's reputation for putting on a well organized event.

The Course:
Some races have beautiful routes, but they may be too hilly for first-timers. Or, if you're an old pro and looking to set a PR and qualify for Boston, you probably want a course that's flat and fast. Elevation information can usually be found on the marathon's website. This usually includes an elevation map showing exactly where the uphills and downhills are located. This can be very helpful in your preparation—mentally and physically.

Crowd Support:
You may not have considered this, but crowd support can be very valuable to a runner, especially for first-timers who may need that support to get through the wall. I've run the NYC Marathon three times and I have to say, from my experience, it is one of the best marathons for crowd support. The streets are lined with supporters and well-wishers through all five boroughs of the city. Chicago is another one with awesome crowd support. But, I've heard tale of other marathons where the support mainly clusters around the beginning and ending of the race with not much in between. This coupled with a flat, non-scenic route could be a deadly combination. Needing lots of crowd support or just a little really depends on the runner. I have a running buddy who wore a T-shirt with his name on it when he ran Boston, and by the time he got to the end of the race, he was ready to change his name. So, evaluate your needs as a runner and pick a race that's best fitted to you.

Travel Planning:
Pick a race that's within your budget. This doesn't always mean you have to stick close to home, just depends on your situation and resources. The first time I ran NYC, I spent about $700 on a hotel and I was only there 3 nights and that was 11 years ago. The third time I ran it, I stayed in a hostel (single room/shared bathroom on hall) on the upper West Side for only $65 a night. It was in a great part of the city right by the park and not far from the finish line.

The Forgotten Travel Expenses:
I've discovered that sometimes, it's not getting to the host city that's the problem; it's paying for transportation once you're in the city. The first time I ran Chicago, I used taxis and spent a fortune. The second time, I used the trains and spent hardly anything getting around. San Diego has a great trolley system that I used to get around while there for the Rock-n-Roll Marathon. In San Francisco, I took BART (their subway system) from the airport and it dropped me off about a block from my hotel. I also got a great deal on Priceline.com for my hotel room. If you book a room with a kitchenette, then you can save a ton of money by fixing your own meals or at least some of them. Or, stop by a book store and buy a travel guide that lists the restaurants by price. These guides also have helpful maps and information about local entertainment. Bargains may be harder to come by with the economy the way it is, but do some digging and you might be surprised. Also, keep in mind that many races have special early-bird registration fees, so apply early!

Marathon Calendar Sites:
There are several Websites that list the various marathons across the country as well as the world. One such site is MarathonGuide.com. CoolRunning.com is another good site to check for marathon dates. Listed below are just a few of the upcoming 2009 fall marathons.

A Few 2009 Fall Marathons:
The Portland Marathon—Race Day is 10/4 (Registration is open.)
Twin Cities Marathon—Race Day is 10/4 (Registration begins 4/17)
Under Armour Baltimore Marathon—Race Day is 10/10 (Registration is open.)
Hartford Marathon—Race Day is 10/10 (Registration is open.)
Chicago Marathon—Race Day is 11/11 (Registration is open.)
Columbus Marathon—Race Day is 10/18 (Registration is open.)
Marine Corps Marathon—Race Day is 10/25 (Registration begins 4/1)
NYC Marathon—Race Day is 11/1 (Application & registration info available on Website in mid Feb)
OBX Marathon—Race Day is 11/8 (Registration is open.)
Indianapolis Marathon—Race Day is 11/7 (Registration is open.)
Richmond Marathon—Race Day is 11/14 (Registration is open.)
Philadelphis Marathon—Race Day is 11/22 (Registration begins 4/1)