2013 LA Marathon Training Plan

Official training began this week so I thought I'd share my training plan.  Remember from my last post that this time I'm training differently-I'm training by my heart rate and running for a set time instead of distance.

In this plan, I've color coded the types of runs I have, which is explained in the key below the plan.

This marathon is very important to me because I'm running in memory of my Mom and to raise awareness and donations for MDS.  Please consider supporting me, whether it's $1, $10, or $1,000.  Every dollar counts and will fund research for this rare disease that affects less than 1% of the population.  Thank you from the bottom of my heart.

Training By Heart

This time around I’m training differently. First of all, I have a running coach. Second of all, I training based on my heart rate. I’ve never paid attention to my heart rate until now, and it’s been a fascinating learning experience. I’ve learned so much about myself just by wearing a heart rate monitor.

My training program is comprised of 5 components:

Anaerobic threshold (burning sugar for energy-this will carry me the last few miles of the marathon)
Aerobic capacity (burning fat for energy-this is the level at which most training occurs)
Motor skills development (brief, precise intervals that challenge neuromuscular motor recruitment)
Lactate tolerance training (train the body to diffuse the lactic acid accumulation in the working muscles)
Active recovery (walking, swimming, biking, etc)

Most of my training will be done below my anaerobic threshold (AR), which for me begins at a heart rate of 154. So I need to maintain runs with a heart rate of 154 or less, unless it’s a specific AR training day.

Last Saturday, I ran a test mile at my aerobic capacity (154 or less). It was eye-opening, because I kept hitting a heart rate of 170 and would have to walk to slow my heart rate back down to 154. No wonder I have never been able to run long distances without walking, getting tired, and ending up running super slow. I was never running efficiently for my body. And now I’m learning how to do that by listening to my heart. Right now in order to maintain a 154 or less, I have to run very slowly and many times my heart rate shoots into the 160s-170s and I will have to walk to slow it back down. It’s a little frustrating, but my coach tells me everyone who trains this way experiences this in the beginning. Over time, I will be able to run faster and consistently at my heart rate of 154 without it unintentionally shooting over. I definitely notice a difference though…I am able to run for 1.5-2 hours without stopping, because I’m running efficiently for my body.

I’m sure this all sounds complicated. It is! I’m still learning, but it’s very exciting! I’m seeing a vast improvement, and I’m eager to see the changes in my body and my running capabilities as my training continues.

Do you train with a heart rate monitor?  What's your feedback?

129 Days To LA!

The LA Marathon is just under 19 weeks away!! Wahoo!!!

I have been training with my coach for about a month now, and I am so happy with my improvement. When I first started running with him, I couldn’t run longer than 15 minutes (I hadn’t been running much at that point so I wasn’t conditioned at all for running). Now I’m up to 47 minutes. Honestly, I believe I could run for longer, however last week my old IT band injury flared up around minute 40. Remembering how bad it got in 2010 when I injured it, I’ve taken this past week very easy and have been nursing my knee (ice, elevation, foam rolling, etc). I’m also taping it which helps tremendously (Rocktape is my new obsession). Tonight I have a track workout with my coach and my knee feels good and ready to go. I just need to remember to foam roll and ice it after every single workout especially since soon I’ll be getting into the long runs!

T-minus 129 days!

Go Vote!

Happy Election Day!  Make sure to vote!!!!

Thankful

November is a month to give thanks, and I am blessed to have to so many things to be thankful for. Because there are 30 days in November, I am going to list 30 things that I am thankful for, even though there are plenty more :)
I am thankful for:

1. My health, both physical and mental

2. My loving husband, my soul mate, my best friend. I love you baby

3. Our sweet kitty

4. Our handsome chocolate lab

5. Our beautiful baby great dane, soon to be our gentle giant

6. My incredibly strong, caring, and goofy dad

7. My big brother and his family who live far away but luckily I get to talk to and skype with frequently

8. Technology that allows me to communicate with my big brother in real time so the 2,000 miles between us seemingly doesn’t exist.

9. My little bro who isn’t so little, and can always make me laugh

10. My marvelous extended family

11. Living so close to all my family and that we get to see each other multiple times a week

12. A house to call home

13. A career that I love

14. My car to take me where I need to go

15. My education, thank you Mom and Dad for the gift of knowledge

16. Great friends who are there for me no matter what

17. My fantastic parents-in-law who are two of the kindest people I know

18. The ability to pay my bills on time

19. Sunsets, I’m a sucker for sunsets

20. Seeing the sunrise every morning because it reminds me I’m alive on this day and to make it count

21. Where I live (5 minutes from the beach, 1½ hours from the mountains and desert)

22. Movies

23. Food and my favorite drink, water

24. My love for cooking and being able to do so

25. My community

26. Having traveled around the world to the places I’ve been to (with many more places on our travel list)

27. This blog to share my thoughts

28. My readers on this blog

29. Music

And last but definitely not least,

30. My Mom, who was and will always be my mentor, my idol, and my best friend. I miss you every single day. I love you to heaven and back.

I am thankful.