I finally had the chance to meet my buddy Nicole from Masters2Marathons on my CA vacation (over the holidays). We had bonded through the blogging world over our sucky injuries and desire to comeback stronger. Getting to meet in person was awesome.
So I was super excited when I saw that she will be having her big race, the Capitola Half, the same weekend as my RocknRoll Nashville Full. We may be one opposite coasts in California and South Carolina, but it is great to get to support each other as we recover from our injuries and begin running again.
I also love that Nicole has adopted my #comebetter attitude.
So, we decided to make it official and support each other as #TeamComebetter – we want to prove that even though running has its ups and downs, bumps in the roads and successes, what matters is that you keep on working towards your goals.
Follow our #TeamComeBetter progress on Twitter and Instagram and if you are also making 2013 the year you comebetter, we’d love to know, so tag us (@mast2mar and @BackatSquare0) and/or use the hashtag #TeamComeBetter!
How do I plan to come better? Well I am starting off my marathon training next week (insert squeal here). I have been looking around for plans and I like that the Runners World marathon plan because it includes three rest/cross training days. I plan to rest on Friday, lift Tuesday, and take barre class on Sunday.
However, I am still not sure if this is the plan for me and would love some advice?
- Is it too much too soon? Remember my leg isn’t 100% yet.
I’m more worried about speed than distance in honesty. I ran 10.5 last weekend and will actually be running a half marathon on Jan. 19th. However, I have not done any speed or tempo work in almost 5 months due to injury.
- Is there a way to squeeze in more lifting? In my head I kind of had this goal:
1 day rest
1 day active recovery – barre class
2 days that somehow involve lifting
4 – 5 days of running
*Yes, I know that is like 9 days and there are only 7 in a week, but I’m wondering if I could combine some workouts.
Basically, I need your help.
Suggestions please –
Can I handle this with my current fitness/health level?
Is there a way to fit in one more lifting day? (I’m trying to get stronger in order to prevent future injuries.)
Is there a plan out there that might be better for me.
Be sure check out Nicole’s training plan (and leave her a little motivation) as she gets ready for her big comebetter race. It is exciting to be sharing my recovery with someone who is currently going through the same thing and with you all who give me such endless support and encouragement.
I am not at all qualified to answer this
but did want to lend a note of support. I think your commitment to cross training is great and will help you fend off additional injuries. The smartest person I know on this topic is my coach (Jeff of PRSFit) and I think he woudl recommend that this may be a bit too much running (I know, I know that sounds counter intuitive). It’ll be interesting to see what everyone else says. Thanks for caring about our opinion!
I really do think adding in XT will help.
Abbycadabra, you know I <3 your #combetter attitude!! I know you want to rock a 4:30 marathon (totally doable) but I would suggest not putting time pressure on you for this race. You're running it for your Bobbin and he will be proud and smiling down on your no matter what time you finish; you just have to get there in one piece. I like your plan to lift and do active recovery right now but that's a lot of stuff crammed into a week. Lotta of stuff = Gina worried about injuries. Annnnnnnnnd finally, I have a break 4:30 RW training plan that I used for the MCM, let me know if you want me to e-mail it to you.
I'm so happy that you got to meet Nicole! I happen to think she's pretty awesome. Y'all make a great #teamcombetter.
If you could email it to me that will be perfect. And this is for an April race, Oct is a whole different story.
Slight correction, I will be doing the Big Sur 9 miler the 27th and the Capitola Half on May 19th
You will be running almost times farther than me that weekend!
Whoops. Space Cadet!
I am running my first marathon this spring so I don’t have any advice for you, but I’d also love to hear some feedback about getting in lifting while training–I don’t want to give up my 2 days of lifting or my weekly yoga!
I think I am going to have to lift after my short runs to make it work.
I agree with Gina…don’t worry about your time on this race since you are running it for Bobbin. And that way you don’t have as much pressure on you with the training. I think the cross training and lifting will be awesome! Not sure about running 4-5 times a week. You know how many halves I’ve done and am about to run my 2nd full this weekend…and I only run 3 times a week! Just something to think about! You’re gonna do great no matter what!!!
I think I am going to try to run 4 times a week, fit in some cross training, and a barre class.
I’d like to hit 4:30, but post injury I will be listening to my body for sure and if I am not healthy enough for that yet I will slow down.
I sometimes mix tempo with weights or a shorter run with strength training to fit it all in
I think that is what I will have to do. Probably weights after run.
I think that the plan looks good. However, the only person who can really tell you if you’re going to be able to handle it is YOU. Listen to your body. Make adjustments where needed
But the crosstraining is defintiely a keeper! It’s been working wonders for me, and I know it will you, too. The progress/ benefits are just a little harder to see since they seem to take more time than the noticeable gains with running. It actually took me the past 3 months to see them and realize that I’m upping my mileage and no re-injury – albeit I have had to treat is very very nicely after banking 80 miles in the month of December.
You know I’m on board for #TeamComeBetter!!
I think the cross training will really help me to get stringer and injured less, but I plan on really paying attention to how I feel just like you said.
If you look at my schedule, you will see that I ‘double up’ on short run days. Anything less than 6 miles I consider ‘short’ and therefore feel I can do about 30 min of strength and core work after (and then another 20 min of stretching). The run is like a long warm up. But I’ve also seen other people do a warm up, then strength/core train and then run. It might come down to figuring out what works best for your body.
I think I will be doubling up too.
Agree with those who say to not worry about time for your return race, but if you are training for a 4:30 marathon, regardless of injury or not, it seems like your easy runs are too fast for this early in the training season. I’m a USATF Level 2 Coach for Endurance and have found Jack Daniel’s (no, not that one) teachings to be most effective for my own training. You’re going to want to slow down to work out your aerobic energy system, in your case, probably to around 12:15/mile for the first couple of months, then move to race pace. I’ll post more about this on my blog tomorrow at http://www.therapyrunner.blogspot.com.
Thanks. I’ll check it out. I have a full in April and then another in October. So two chances to try and get it right.
I am not a running expert by any means. Clearly. But I am very excited for you. I’m also know that your muscles have memory and it’s not like you’ve been sitting on your rump while recovering. If you can, I’d run the plan by your doctor. I do think the plan looks pretty realistic given your previous experience. Plus you’re a smart gal who will listen to her body and stop if you need to. I hope you have a lot of fun reaching your goals!
I think I really learned more about listening to my body because of this injury. That is one thing I really gained.
I think you’re going to know within a few weeks if it is appropriate for your fitness level. If it is too much, simply back down. There’s no exact science to marathon training. I would suggest that you take at least one day off completely each week or two just to let your body rebuild. I like that you’re doing speed work each week though, maybe run some marathon race pace stuff (build it into the end of your long run or swap it for one of the easy runs)?
I’ve got a permanent disability that keeps me from doing much weight training, so I’m no help on that.
I think I am going to try with just one day totally off. However, watch what my body says and move to two if I need to.
Have you tried doing you lifting on days when you have shorter easier runs? I do this a lot of the time since my lifting is mostly upper body that way I don’t have to dedicate one whole day to just lifting.
I think I am going to have to switch and do that. I had been doing lost of lifting with my legs to strengthen them post injury and I think I will just focus a bit more on arms during training and do it post run.
First off let me say, good luck and GREAT attitude! I frequently run 5-6 days per week and I run an average of 9 miles per run. I am not extremely fast, 7:45 per mile on my long runs is about my fastest. That said, on my easy days I will add in some cross training (P90x or GSP rush fit or just a trip to the gym). You just really have to make sure YOU can handle the mileage and push on your body. That is the real key, just because an elite Kenyan runner can run 2x a day 5 days a week and knock out 4.5 min miles does not mean I can
. That said, I tend to listen to my body and push as hard as I safely can.
….
Not sure if any of this helps you or not but it looks like your schedule is on track. If you think you can handle it and feel like you need it, add in your extra day of cross training on your easy days. Typically “they” say that cross training will help your running but running will not really help your cross training
Can’t wait to hear how you do come marathon time!!!!!!!
Holy crud, 7:45 is like a speed demon (says the girl who is hoping to run 10 min miles). However, I know it is all relative.
I think I am going to add the extra cross training in on my easy run day like you suggested.
Good luck with your training! The rule of thumb I try to follow is always erring on the conservative. If there is any question in your mind about if it’s too much then it most likely is. It’s taken me a really long time to finally understand this and to (for the most part) live by these words. Personally, I’d wait until feeling 100% to start a full training plan. Starting off compromised – it’s really hard to see things heading in a “feel good” direction. Just my 2¢.
Post injury I am totally stealing your erring on the conservative rule. I used to push so hard even when I was in pain and now I am a better safe than sorry runner.
I don’t have any experience or input on the running… just here to cheer you on!! I think doing the strength or circuit training will be really good for you thought too.
I think the XT & lifting will really help me as a runner.
I agree with those who’ve suggested combining strength training with short run days – this is what I’m doing after my short runs (granted I’m training for 10 miles at the mo, not 26.2!). But I also agree that this race shouldn’t be a PR attempt – just concentrate on coming back, better and the time will follow! Well done Abby, your positive attitude is really inspiring me – thank you!
I would like to PR, but if it doesn’t happen in this race I am okay with it. Better safe than sorry, and injured.
I would say try not to run 5 times a week since you have been injured. Mike and I have only been running four days a week and are going to attempt five for the first half of our marathon training (after 70.3 training starts in the middle of marathon training that fifth day is going out the window). If we feel anything at all that fifth day is going to be dropped pronto! Also, definitely take more off days if you feel anything at all! I would say focus on strength training and combining workouts isn’t a big deal at all, we do it all the time for tri training!
I think I might stick to 4. I used to do 5 and maybe that was just too much.
Teaming up is a great idea! I’m so, so glad that you’re getting back on track.
I have a thought that you can take or leave as you see fit! Speed work was a major problem for my training as well after injury – every time I did speed work something would go wrong ( I am NOT saying it will for you!). My way to get around it was to do speed-work on other equipment or in other ways – elliptical and bike were the best – I just transposed my running workout onto the elliptical (30 secs on/30 secs off or whatever) and it really did make me faster. I was running at a much stronger pace than I thought I initially could – and it’s because of that speed work that wasn’t running.
Another option is water-running intervals. I guess my point is that speed work doesn’t have to be on the road – especially not when it can exacerbate injury.
Speed is much more painful for me than slow distance right now so I might have to steal your idea and do some bike sprints. Less impact.
When I was at my craziest (was going to type fittest but not sure that is at all true), I was doing 3 workouts on Wednesdays. Mondays would be cross training days. I would swim for 30-40 minutes at 5:30 am, then go to 9 am kick boxing. Wednesday I would do that but would usually run the almost 3 miles to kick boxing and then the 3 home after class. Friday would be a “rest” day and I would repeat Monday. I am still not sure how I did it without injury but I did. I do not think I would try it now.
Try possibly strength training on low mileage days. Do not sacrifice your rest days.
Holy my goodness that is a lot of working out. WoW! I was in shock just reading it.
I think I will be trying to do two strength training sessions after shorter runs. I will be having one rest day and maybe adding a second depending on how I feel.
I am a big proponent of running less (as much as I love running) and cross training more. What you may need to start doing is “doubles” (and people have mentioned this already) I do these every Tuesday & Thursday. I strength train in the morning and run at night. Or you could do both back to back. I’ve done that too. Just means you’ll either have to get up really early or be prepared to come home later than normal. I totally agree with everyone else though, DO NOT skimp on your rest days. Kate’s suggestion for speedwork substitution is a good one as well. Speed work definitely increases your risk of injury because it’s a lot harder on your body.
I think it will be doubles and I will probably just get to blog a bit less since I will be gone working out longer.
Worth it for my health in the long run though.
I am so excited Jenna!
I like the idea of doing the leg stuff at the end of a run so they have time to recover before the next. I have been doing lifting between running days and boy are my legs always tired/sore.