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January 22, 2006
WEEK NO. 15
REASON NO. 12 FOR RUNNING A MARATHON
Training for a marathon has reinforced my diet changes, and helped me continue to lose some of those “extra pounds� I have accumulated over the past 20 years or so.
I used to spend a lot of time fretting about weight gain – and still, watched every year as I gained 3 or 4 pounds. In the four years that I have been training, I have now been able to witness my weight gradually (about 5-10 pounds per year) disappear. I have been able to do this without really counting calories, counting “points�, buying a freezer full of “weight loss� frozen food, using weight loss drugs or eating greasy pork rinds and salami every day (AKA Mr. Atkins).
Granted, I have changed my eating habits to accomplish this. First, and in my opinion most important, I told myself that I would not, under any circumstance, eat “fast food�. Not only is the calorie load huge, but also the trans-fats and grease used in the cooking process is horrible for your body (and cholorestoral levels).
The second most important change is to try to “limit� my sugar intake. I was never a real big “sweets� fan, but the big bowl of Ice Cream every night was problematic for me. While I still have Ice Cream, I have reduced both the frequency and serving size – using it more as a reward for an especially tough workout, or as a “carbo-loading� for a planned long run the next day.
Lastly, I try to eat four or 5 smaller meals a day, rather that 3 large meals. This helps keep my metabolism up during the day (burning more calories) and also keep me from overeating at mealtimes.
These relatively minor changes in my eating habits, as well as increasing the amount of calories burned through exercise, now allow me to eat more that I ever thought possible. On days that I have a long run, it is not unusual for me to eat 3500 calories (or more). I’m now running just short of 40 miles a week, which means that I am burning on the order of 4000 calories a week just with the running – not counting the cross training and weight training.
Speaking of running – training this week went pretty well. Sunday was a 9-mile hill run, so I was plenty sore on Monday and Tuesday. I pushed through the soreness on Tuesday and ran 4 miles in the morning before work. Wednesday I needed a little extra rest (and sleep in the morning) so I ran on the treadmill after work – 8 miles, in 77 minutes, 05 seconds. As can be expected, the gym was an absolute zoo – as we are now in the middle of the annual, once a year, for one month migration of people to the gym (you know the ones, every year they swear that they are going to “get in shape�, and by February they will have completely forgotten about working out.
Thursday was rest day, and the Friday was another early morning run, 5 miles, at a time of 45 minutes, 40 seconds.
I’m gradually trying to pickup the pace of my runs, as I now have fully developed my running “base�. This is the “peak� phase of my training, where I will gradually increase the tempo of my shorter runs, to train my body to work efficiently at the higher levels of exertion.
Saturday was just a little basketball, an hour or so of tennis, and a few miles on my bike, conserving my energy for my long run on Sunday.
Sunday was (once again) the longest run of my life – 21.75 miles. I did two food/water drops for this run, one at mile 8.3 and another at mile 17. Fuel/food for this run consisted of a banana (1/2 at each drop), an orange (2 quarters at each drop) Accelerade (1 bottle at the start, 1 bottle at the last drop), Water (50 ounces, in my CamelBak), Accel Gels, 3 at each drop, and a redbull energy drink at the last drop.
My new running shorts came in yesterday – so I was able to try out everything that I will use on race day during my training run. The shorts worked out perfect – no issues there. The top I was going to use (Desoto Tri Top) had some chafing issues on one arm, so I’ll be making a switch there.
Run went pretty well – it was 41 degrees, with a stiff north wind when I started, so running tights and a long sleeved shirt over my other stuff kept me just about the right temperature. Took off the tights and over shirt at mile 12, and of course ended up dropping the tights (and having to go back and retrieve them). At mile 17, I gathered up the stuff I had left alongside the trail, took off running, and left my Redbull there – so I had to backtrack to pick that up also. The last 3 or 4 miles were pretty hard. I walked three times, for about 2 minutes each time to stretch out and try to loosen up some. Probably the best part of the run was seeing two Bald Eagles - I've spotted this pair before, but this is the first time I was able to get really close to them - what an AWSOME bird. I tried to get a photo of them, but by the time I got my gloves off so I could mess with my camera phone they were long gone.
I finished the run at 3 hours, 59 seconds and some change – but who is counting seconds after a four hour run.
This works out very close to 11 minute miles, which is a little slower that my goal – but I am hopeful that another 40 days of training, a real good taper (meaning my muscles will be rested) and race conditions will help me hold a faster pace in the race.
Posted by Dennis at January 22, 2006 05:05 PM
Comments
Dennis,
40 short/long days til all your hard work pays off. Sounds like you have it on the run now (couldn't resist)! Enjoy and we'll be reading along the final leg of the journey.
Paul
Posted by: Paul Lehman at January 26, 2006 12:03 AM
Hi Paul,
Yes, I am certainly on the homeward stretch. One long hill run this weekend, and then one last long (20+) run next weekend, and then it's taper time.
Thanks for following (and commenting). Sometimes I wonder if anyone reads this thing.
Later,
Dennis
Posted by: Dennis at January 26, 2006 04:22 AM
I enjoyed your blog on marathon training and I can identify with your struggles and successes since I have completed four. It sounds like you training is right on track, just keep a good mental outlook through lost last few miles of the race and you'll do fine! Good luck!
Posted by: Kendra at January 29, 2006 09:31 AM
Hi Kendra,
Thanks for the comments - especially the one about my training being on track. I've tried to read lots, and I've been at this running thing for a few years, but you just never know if you're doing the right stuff until race day.
Amen to the the right mental attitude on the last few miles - From my long runs so far, I can see that the old adage - "THE SECOND HALF OF THE MARATHON STARTS AT MILE 20" is going to be very true.
Posted by: Dennis at January 29, 2006 04:06 PM