Training for a Marathon is hard. There is just no easy way up your mileage and to build up endurance and a strong mindset and will. You need to be physically in shape as well as mentally or you will fail. I have 88 days left before I will run my first Marathon. I made my decision last night and registered for the event before I went to bed. I better start training like now!
My current Fitness Routine
So, currently my fitness routine looks like this. Every morning I work out at Kosama between 5 and 6 AM. Then I get ready for work and head to the office. I do have a standup desk and I am actually standing 90% of the time. While this is not actively working out, it still counts in my opinion as I use my legs and back much and standing all day helps to build up some additional muscles as well. Sometimes in the afternoon or evenings I go for a swim or a walk with my son. I do work out at Kosama on Saturday mornings at 8 AM.
My new Fitness Routine
So with about 12 weeks left before the race I need to be efficient with my training. I have a good foundation already which makes up for the lack of time. Most training plans for a Marathon suggest 16-20 weeks of preparation – I have 12. My challenge is not only the distance, but also the time as there are cutoff windows on certain parts of the race. The race use public streets and they need to be re-opened again. The race also has a 5 hour limit in total, which means I have to finish the race in 5 hours or less + maintain a decent speed per mile to avoid any cutoff windows along the way.
I looked at several training plans and I also talked to a guy at the office. He has run a few Marathons already and knows his stuff. There is also a girl at Kosama who trains for a (different) Marathon and she does work out at Kosama every day except Saturdays.
Accordingly, there are several different strategies I can implement for my training. For one I want to stick to Kosama as it is a great workout for the entire body. Building up a strong back and core through Kosama is great as it fits right in with my running. There is also Cardio and of course lower body workout – again, it fits great into the Marathon preparation. All I have to do now is to add some running.
I am not going to skip on the shorter runs that would be part of the normal weekday routine when preparing for a Marathon. I will do Kosama in the mornings and I will do mostly easy runs in the afternoon after work. The training plans I looked at suggest distances for those runs to be between 3 and 6 miles. I will do 3 of those runs during the week and then plan for a really long run on Saturdays to build up the long mileage. I will give myself enough rest and enough room for adjustments – all depending on how the longs runs will go. Overall I am following certain training plans with a hint of variation from my side. Here is a screenshot of how my plan looks like for the next 12.5 weeks.
I will also stop by a local Max Muscle store and see if there are some additional supplements that can help to further increase my energy levels and to eventually support muscle growth. I do use a post-workout protein already, but want to make sure I have my bases covered. I also do need to find out what Gels or Protein bars are a good choice to re-fuel during and after my long runs. I also need to find out what (if any) kind of energy bars or Gels are handed out during the race. I have no idea if I need to carry my own during the race or how that works.