Joe : I remember starting to train for my first marathon and the time that I went “double digits”. It was daunting, scary and I did not know if I was going to be able to make it. Until this time I had never hit “double digits” on any run in my life; so when I got to my first week of increased mileage I did not know what to expect. This is where the mental game of running starts to creep up on you and place doubts in your head- don’t let it! Stay positive and focused on your 12 mile run this weekend. Keep the routine you have set for yourself before the past two Saturday long runs; if you have yet to settle into a routine, take this weekend as a time to start focusing on the little things. You will be able to finish this run, you will feel fantastic when it is completed and in 7 weeks time 12 miles will feel like a walk in the park. Remember, this is a marathon of marathon training. Keep positive, stay mentally strong and continue to implement the good habits: fueling, stretching, hydrating.
Pro : This week the focus is on nailing the 12 mile long run! This may be your longest run in a while and the preparation is key. Ensure that you are getting good sleep this week (8 hours or more) and fueling on Friday night with a nice mix of carbs and protein. Depending on the weather conditions where you live, drinking fluids during the run is super important. Hyrdate heavily on Friday and Saturday morning pre-run. My suggestion is to get into the habit of using the Gatorade Endurance formula which will be offered on the Chicago marathon course. This should be a steady comfortable effort that will be followed by food and drink within 30 minutes of finishing. I use chocolate milk instead of fancy post workout drinks for optimum recovery. Specifically, 1/2 chocolate soy milk with 1/2 skim milk has been a staple for myself and many other elite marathoners that I train with. Give it a whirl and you might just be hooked and feeling great. Go get em’ this week!
Week 3 training schedule, click to enlarge:
**Goal Pace: For advanced runners, the pace you expect to run on Marathon day, within 1 min on the faster or slower side for either the entire run or over the last half. For intermediate runners, you have the option to run these without any goal pace in mind and just log the miles. Faster runners may opt to run longer runs at or below goal pace, this is at your discretion.
Good luck with Week 3 of iRunnerBlog’s Chicago Marathon Training Scheule, if you have any questions please put them in the comments section or send us an email from the Contact page.
To view the schedule, click here or follow the tab in the tool bar under Chicago Training.