This straight forward adaptation of Benjamin Franklins famous quote, “A failure to plan is a plan to fail” was placed into my psyche by my friend Tim some years ago. I’m certain he must have written the screenplay for “Inception”, because he placed this thought in my head using some level of mental ninjitsu that I didn’t even see happening. Yet here I am, planning my training and attack plan for the Marathon.
When I toe the line on November 6th, I want to do so with confidence. This requires a plan. There are a lot of plans out there, but this one is mine. This plan is more than just a running regime, it is a holistic approach to the Marathon.
The Plan
Nutrition is the foundation of increasing athletic performance. My plan is simple. Eat to enhance running capability and promote healthy weight. This includes removing all red meat, increasing veggies and fruits while removing all excess sugars. Stay hydrated by drinking water and allow a cheat meal following my long runs.
Run Happy! Stay aware that being able to run is a blessing and not to be taken for granted. Keep things in perspective. Running isn’t a punishment or something done because I’m unhappy with my life or body. Running is an expression of gratitude to God that I have a capable body and the freedom to do so.
Running with friends is better. I will continue running with my Run Club and will invite others on my training runs. A good conversation on a long run always helps. Especially with my friend Dave, as he starts talking he naturally increases the pace. Many of my friends are incredible runners and to push myself to be like them will require maximal effort that results in faster adaptations.
Discipline and Consistency. These take commitment, recognizing that they are an act of choice. Never and I mean NEVER rely on motivation to get the job done. Motivation is skin deep and will flail and falter. When motivation is present, take it in, drink it down by the gallon and burn it up. It won’t last long.
Rest, recovery and refueling. Take the time to rest and recover using all the tools at my disposal. This includes proper amounts of sleep, using ice and heat, the TENS unit, impact gun and proper nutrition.
Lose Weight. It’s simple at this point. In order for me to be faster, I’ve got to be lighter. At the moment I’m considered a “Clydesdale Class” runner, sitting at over 220lbs. I’m expecting my race-weight to be around 190 but it’s not a hard goal.
13-week Running Regime
The foundation of the plan consists of 3 mandatory runs a week, 1 optional run and accessory work consisting of plyometrics, weight training and H.I.I.T. My first Marathon is on a Sunday, so I’ve scheduled all of my “Long Runs” on Sunday mornings. These will most likely be followed up by my weekly cheat meal.
Training runs are a mixture of Known Distance (KD), Time for Distance (TFD), Intervals (I), Hill Repeats (HR) and Compound Running (CR).
My training Starts on August 1st, 2022. Here’s what my first 4 weeks of training looks like. Follow this blog to see the rest of my plan as the weeks go on.
During these next 13 weeks, I will be traveling to Hawaii for work. I’m looking forward to planning and completing my long runs on Oahu during my last few weeks of training. The hills will be more than welcome in preparation for the Raleigh City of Oaks Marathon.
The goal is to get to the finish line!
The common understanding in the running community is that finishing a Marathon under 4 hours is considered “Good”. My only goal for my first Marathon is to finish without walking and make a few friends in the process.
I’ll leave you with a few motivational quotes.
Don’t expect a miracle on race day if you haven’t put in the miles!
You’ll never rise to the occasion, you’ll always fall to your highest level of training.
On the flip side of those motivational quotes, I’ve also heard the following from my friends in Special Operations. Not exactly encouraging of the running lifestyle, but still entertaining.
Anyone can run from a fight. Why don’t you bulk up and stick around?
-U.S. Army Green Beret
Running breeds cowardice.
-U.S. Navy Seal