OK, so I've got a goal of running a marathon before my next birthday, the raleigh city of oaks marathon fits the bill perfectly (birthday = Nov. 10, marathon is Nov. 2nd). I'm looking to begin my training this week. A couple of questions:

-Has anyone done a marathon before and if so how would you rate it on a difficulty scale?

-Can you recommend a good website with a long term training plan?

-Does anyone know anything about this specific race?

1/5/2009 1:58:25 AM

rosie ruiz it like the KK challenge

1/5/2009 3:13:03 AM

starting this far in advance, just completing the marathon is not that hard per se--assuming you're in decent shape to begin with

the most important thing is being consistent with your training, and not pushing yourself too hard. if you end up with a stress injury, especially the closer you get to race day, you've just pissed away a lot of effort

that said, i think one of the things that most people don't anticipate about marathons is the time commitment--you should expect to spend atleast 10-15 hours a week running in the last couple of months

1/5/2009 5:18:11 AM

Sounds like me...I started my training for the City of Oaks 2 weeks ago.

Most marathon training plans are only 16-18 weeks long, so that gives us about 7 months to build a good base and get in the best shape that you can overall.

Most trainers recommend that you be able to run at least 25 miles per week before you begin your 16-18 week training plan.

What are your goals? Just to finish? Do you have a specific time in mind? Do you run at all right now? If so, what are your times?

1/5/2009 8:20:44 AM

Quote :

"-Has anyone done a marathon before and if so how would you rate it on a difficulty scale? -Can you recommend a good website with a long term training plan? -Does anyone know anything about this specific race?"

-It depends on what you compare it to. Marathons are definitely hard and at least as much a mental challenge as a physical, but I would contend that most reasonably in-shape people with will power could train for and finish one if they wanted.

-I posted this in the running thread. Although I didn't use this exact plan, it's pretty close and most marathon training plans will look somewhat similar to this.
http://www.halhigdon.com/marathon/inter2.html

-Never run this one, but it is pretty hilly for a marathon. Make sure your training runs include good hills.

If you can, get a friend to do it with you. I have trained solo for one and then with a group for another and I was much more consistent on the long runs (14+ miles) when I was with a group. Running for 2+ hours by yourself is boring.

1/5/2009 8:55:58 AM

if your marathon is in November, you don't necessarily need to start "training" for it now. You just need to "become a runner" first. Since you have so long, you should start slow, get into a groove, get used to running 3-4 times a week at first, build it up to 4-5 times a week if you can. I would highly recommend trying some 5ks and 10ks. Get into a couple 5ks this spring just to get a feel for a race-situation, then do a couple 10ks this summer before the main marathon training program starts.

Here is my general marathon advice from The Running Thread:
I also recommend Hal Higdon's marathon guide
http://www.halhigdon.com/marathon/Mar00index.htm
He has several levels, and they are straight forward and easy to follow, using basic distance running methods and techniques and nothing "fancy".

If you are a former runner but have not been active for a couple/few years, I would recommend to look through his programs, finding one that "feels right" to you, then choosing the program below that. i.e. if you think Advanced 1 sounds good, go down and do Intermediate 2. Or if Intermediate 1 sounds good, go down to Novice 2. Don't let the "novice" title scare you, either. For your first marathon, it's better to take it safe and don't get injured than shoot for a breakout race and qualifying time.

1/5/2009 9:39:28 AM

I'm not a marathon runner, but I did do the City of Oaks Half Marathon two years ago with my brother. It was nice because the first leg was from the fairgrounds through downtown (via hillsborough st) and back which was generally not hilly except for right at downtown (glenwood). It was a relief to get to the half marathon/marathon split point...those poor suckers who had to keep going!

Like I said, I'm not a runner, but this was a fun race. Although I was not a fan of having to do a loop around the rbc center as the last leg, because I could hear everyone at the finish line 1.5 miles before I was finished.

I may try to do the half again. There are plenty of training websites that will help you set a schedule, or you should try joining one of the running groups around town that will help you with pacing yourself.

1/5/2009 11:34:52 AM

I second the "go-slow" approach.

1/5/2009 11:38:58 AM

I haven't really run competitively since jr. high, but I do still run occasionally. As little as 6 months ago I was still doing a pretty consistent 15-20 miles per week. Had surgery on my shoulder, couldn't do any kind of working out at all, sort of got out of shape (relatively) and am only now starting to approach where I had been since work has a been a real bastard lately and it's been difficult to carve out the time to really work out. I've got a plan though, AM running, PM lifting.

I'm setting the bar at a marathon because I want to give myself a concrete goal and not just "I want to get back into shape." I mean, if I had to, I feel like I could probably do one in a month or two, but I want to get myself back into the shape I was in a year and a half ago when I was working out 6 days a week and post a reasonable time, not just struggle through and regret the experience.

I'd like to hit around a 4 hour time and finish in the middle of the pack, which I don't think is unreasonable. When I was doing a daily 5k I was doing it at about a 7 min/mile clip with a 1 or 2 degree incline. Hell, I can fast walk a 14 or 15 minute mile so a 10 minute mile pace should be relatively easy even for 26.2 miles. I ran Xcountry and track back in the day so I've got a fairly realistic view (I think) but I've never done a race this long before.

Thanks for the links and the suggestions!

1/5/2009 6:13:14 PM

in preparation for my half marathon ive been doing a lot of hip, lower back & side workouts to strengthen my core and provide more support for the twisting motion of running

ive noticed a big difference in my running and how i feel post work out

running is, of course, part of training but dont forget about building up the right muscle groups!

1/5/2009 6:26:00 PM

The City of Oaks marathon is HILLY. If you are going to run it, be prepared to train on hills and adjust your anticipated finish time.

1/5/2009 7:36:27 PM

^^What kind of exercises are you doing? I'm starting to train for a half...but other than the training schedule for the running, i'm not sure what else I should be doing.

1/6/2009 9:23:02 AM

^ you don't necessarily have to do anything else, except run. But if you want, a relatively light weight-lifting routine is OK. The one thing you don't want to do is bulk-up, so anything you do in the weight room, make it low weight and high reps. Do a lot of body-weight-only excercises, like pushups, situps/crunches, back extensions, leg extensions, dips, step-ups, etc. Try a circuit-style workout, where you pick, for example, 10 low-impact exercises, do each one for 60, 90, or 120 seconds with 30 seconds rest in between, and do the whole circuit 2 or 3 times. If you're at or near NCSU campus, the workout area on the Intramural Field is good for circuits.

Also, don't work too much on your legs. Doing leg workouts isn't important for distance runners - that's what running is for. You can do all the step-ups (one-legged step up onto a bench, then pull your bottom knee up to your stomach) and split-legged squats (one foot in front, one in back, lower your back knee to the ground and back up. Hold dumbells for more weight) that you want. And some low-weight/high-rep hamstring curls and quad extensioins, but take it easy on the leg machines and don't live on the squat machine or try to get your legs looking like a body builder or sprinter.

Actually - calf exercises are important if you're not used to doing hills. Do calf raises on a machine, or just standing on curb (again, holding dumbells if you need more weight). Strong calf muscles will help prevent shin splints and will healp your hill climing.

1/6/2009 9:42:54 AM

I did the Hal Higdon plan for my first marathon a couple years ago and it got me ready, but a word of caution. At the time I had a very demanding work schedule during the week and made up for it by doing extra long long runs on the weekend. This is a BIG mistake.

Even if you think you can do more, don't over do the long runs. Never increase your mileage by more than 10% per week, and never rely on your long run to make up more than 40% or so of your total mileage for the week.

I thought as a confidence boost I'd run the full 26.2 before the race. Well I hurt my knee, and instead of just tapering I had to do no running for the final month of training. I finished my race, but my time was way off what I trained for. I should have just stuck to the training plan.

1/7/2009 2:50:30 PM

^that is really good advice. I made a similar mistake with my first marathon and then followed the plan to a T the second time.

The people that put together those training plans know what they are doing, so although you may be able to finish, it won't be nearly as enjoyable as if you are diligent and smart with the prep work.

1/7/2009 2:59:18 PM

yep, i'll third that.

I did my first (and only, to date) 2 years ago, the 2007 Myrtle Beach Marathon. I found Hals plans, and picked the Intermediate I at first, even though I hadn't run seriously in years. I used to be an elite runner, doing 65-75 miles/week regularly, but I quit in 2001 and gained ~55lbs. Even so, I looked at the Intermediate I plan and though "no problem, i can do that".

Then I read Hal's advice that said soemthing like "even if you are a former runner, don't feel bad about going to the Novice program." So I thought, "ok, fine, I'll try the Novice II program, and throw in some additional long runs." Well, I got injured (chronic shin problems), and ended up only running about 35 miles total in the 5 weeks leading up to the race, so my goal was lowered from a certain time to just finishing it.

Looking back, seeing as how out of shape and overweight I was, i should have just sucked up my pride and done the Novice I program. So, yeah - advice for your first race - do not overdo it. Pick the plan that you feel is one level below your current ability, then follow it. For your first race, it's more important to get a good 4 months of injury-free training and to simply finish the race, not to set the course on fire or qualify for Boston.

1/7/2009 3:34:27 PM

Agreed with going slow and doing a slow build up. I'm sure you've heard about not increasing your mileage more than 10% per week (both total for that week and longest run), it's a good general rule to go by. Also don't forget to take rest weeks every month or so where you cut back on your overall mileage and then start building again the week after. For your first marathon, might as well take it nice and easy for the first 20 miles or so, if you're still feeling good by that point, then you can pick up the pace and start doing negative splits for the last 6. I have the Marrakesh marathon coming up on the 25th and the Barcelona marathon on March 1st. Training in winter for marathons is no fun... Anyways, good luck in your training and stay injury free.

1/7/2009 6:25:58 PM

Honestly, some of the Hal marathon guides look to have too few mileage IMO. I'd recommend more milage than his novice program if you're serious. It seems the programs have you doing weekly long runs on a very small base volume of running. I see how people could do this--and perhaps stay injury free for awhile--but it doesn't seem like a good idea.

Quote :

"-Has anyone done a marathon before and if so how would you rate it on a difficulty scale?"

From my experience: cycling century* < triathlon* < marathon << technical mountaineering**
*I completed these but was never competitive at the sports.
** probably nothing is harder than high altitude mountaineering.

[Edited on January 8, 2009 at 8:49 PM. Reason : x]

1/8/2009 8:47:28 PM

Quote :

"Training in winter for marathons is no fun..."

Negative. Training in the winter is the best for me. I'm a big guy (~200 lbs) and I heat up so much that anything over 60 degrees slows me down. Perfect running weather for me is 40 and sunny, and I recently ran in 10 degrees and windy, but with the right clothing it was awesome.

Which brings up an important point: Get good gear! I assume you already have this based on previous posts, but you ought to have running shoes designed for your running style and non-cotton socks/shorts/shirts. Target has that stuff pretty cheap now. Go to Fleet Feet by Whole Foods for shoes if you need them.

1/9/2009 9:30:57 AM

yeah, running in Winter (especially in Raleigh) is a lot better than other outdoor activities, like road-cycling.
That's why i decided to do the Myrtle Beach marathon in February a couple years ago. It was November the year before and I had been cycling all year, and I really didn't want to road bike all through the winter, and the 4 month marathon training program from Nov to February was the perfect alternative.

1/9/2009 10:07:29 AM

just found this from my marathon a couple years ago.

This is what happens if you get injured in the middle of your marathon training. Your race will suffer for it

1/14/2009 12:15:58 PM