After ten days of recuperation doing nothing more than a few situps and miles of walking, I eased into some weights and cycling last week, then a few minutes of easy running.
Here comes the first week of training for my second marathon in 2014. It looks like it will be the Run4Troops Marathon in Dyersville, IA on June 28.
The route sounds appealing.
One commenter wrote: The trail is awesome - other than the first 5-6 miles, it's a steady downhill.
The Race Info page describes it like this: The trail surface is mostly crushed limestone, but has a bit of everything from dirt to grass to black top. About 70% of the trail is shaded with trees but there are a few stretches of direct sun exposure (mostly the first leg, which is early in the morning).
So ... a steady downhill course after the first 5 miles and its 120 foot elevation rise and a mostly crushed limestone trail, with a little dirt, grass and black top mixed in. Yes.
Here is the schedule for this coming week:
Monday - Rest
Tuesday - 3 mile run in the morning, legs and weights in the afternoon. More on that later.
Wednesday - 4 mile run in the morning.
Thursday - 3 mile run in the morning, legs and weights in the afternoon.
Weekend - 90 minute easy run, 12-minute pace.
After reviewing my unacceptable results at the Last Chance for Boston Marathon on February 23, I decided to enlist the help of a personal trainer.
Living in a small town the options are limited, not in skill but focus. Who has experience combing endurance and leg strength? How to fit the former into the latter while leaving me able to walk ...
However, life smiles at us if we just look. A competitive body-builder trains in our rec center. She won a recent competition. Impressive, I thought when I saw the sign for her recent victory. Good for her.
Then I noticed she squats twice as much as I ever did at any time in my life. Then I heard someone say she does leg workouts twice a week. Huh, I thought. That is very impressive.
Then I noticed she knew her way around the weights and the iso-machines and was very focused on her routine. And she uses her own personal trainer. Cool.
Finally I saw her coaching. She was attentive and focused but patient. She was very organized and crisp in ushering her client through their paces.
I approached her, telling her my challenge and admitting that what I did on my own failed to get the results and explaining my goal for the year: 3 marathons and 1 ultra-marathon. Can you help?
BAM! Turns out she was a competitive runner in high school then moved to half marathons then to competitive body-building. Her sister and brother-in-law run marathons and iron man triathlons. And, she loves a challenge (BAM!) and setting goals and mapping plans to reach them.
She came up with the above routine. We ran through it last Thursday. Yes, my legs were tired and tight but not achy. By Saturday I was ready to run five which I did on the treadmill. My last treadmill for 2014.
I’m psyched to A. go through it; B. See the results.
I'll let you know how it goes.
Remember: run your own race!