How to prepare for a marathon
Ashley Loper
1. Go to a local running store and get fitted for some shoes.
Everyone's foot is different, so you need to get professionally
fitted. Also, you need to go up a size in your shoes. When you run,
your feet will swell and it will prevent you from losing any
toenails. (B-I heard you lost one). I usually wear a 8 and I buy my
running shoes in a 9. Keep your toe nails trimmed.
2. Buy some wick away clothing and socks. It will keep the moisture
away from your body. "Cotton is Rotten".
3. Invest in some body glide. It will be your best friend. Ask Tim
and Jeff. It looks like deodorant. Put it any where and every where.
4. Men--You might want to buy some nip guards. If not, your boobies
might bleed from the friction from your shirts.
5. Experiement with different supplements during your training runs.
(ie gu's, power gels, etc.) You need to know how your body will
react. Don't ever try anything new on race day, only use what you
used during training runs. I usually use gu, but I am going to try a
gel called honey stingers. They are all natural and they are supposed
to stay in your body longer. Try different foods for breakfast. You
need to eat like 2- 3 hours before start time. I usually eat a bagel
with peanut butter. Umm..
6. When you get into longer runs, you need to try and use some salt
packs or endrolytes pills. This will prevent you from cramping. I
usually take one at the start line and another one at the 1/2 way
point.
7. Take fluids every 20 minutes- 8 oz., then rotate water and then
gatorade. That is all your body needs. You don't want to over
hydrate. It is a good idea to weigh yourself before you run and
after. If you lost weight after your run, you need to drink some
fluids.
Your supplements should be taken like every 60 minutes.
Let me know if you have any questions.
Ashley
mcnab...@gmail.com
Ashley Loper
Margaret Aden
mcnab...@gmail.com
me.
On Jun 6, 9:28 pm, "Ashley Loper" <ashlo...@gmail.com> wrote:
> It is bodyglide!!!
>
> > > Ashley- Hide quoted text -
>
> - Show quoted text -
Ashley Loper
beginning of Sept. to give yourself 18 weeks. I always tell new
marathoners that they can have 2 days of cross training, so on those
days you can still do your martial arts and you would only be stepping
back 1 day. I am a past coach with Team in training and our
participants usually run Monday, Wednesday, Thursday, and Sat (long
run) and rest on Sunday. Also, on your shorter days when you only
have like 3-4 miles, you can always do a little bit of light training
at night.
I run in the mornings and do my weights at night with a little bit of
light cardio.
I hope this helps. Tim and I are doing Disney. I am actually do the
goofy's challenge. The 1/2 of Sat. and Full on Sunday. Disney fills
up fast, so you might want to register.
On Jun 6, 9:43 pm, "Margaret Aden" <adeng...@gmail.com> wrote:
> Ashley,
>
> Hey! I have a question for you-- I am a martial artist and train 3Xweek
> (normally Tuesday, Thursday, Saturday and sometimes Fridays). How can I
> mesh both sports in order to train for the Disney Marathon? I will test for
> my 2nd Degree Black Belt in July and will be able to step back after that.
> My next tests would be November '07 and March '08 (after). Any advice you
> have would be really appreciated.
>
> Margaret
>
> On 6/6/07, Ashley Loper <ashlo...@gmail.com> wrote:
>
>
>
>
>
> > It is bodyglide!!!
>
mcnab...@gmail.com
page. Or you might go through active.com which is on the links page
as well to sign up.
> > - Show quoted text -- Hide quoted text -
aden...@gmail.com
Thanks for the tips-- I am still a bit confused by the marathoner's
lingo, but I am trying to catch on. What I'm hearing is that I can
TKD on light run days. I might need to shuffle long runs to Sunday
because with my TKD teaching schedule I won't be able to catch those
on Saturday when they get to be REALLY LONG RUNS. So that would mean
this.
Mon Tues Wed Thurs Fri
Sat Sun
easy run TKD Hills easy run tempo Rest
long run
no run TKD
TKD
I guess it might force one less rest day before the marathon, but I
can drop the last easy run.
What do you think, Coach?
I think I might try my hand at the USMC Marathon in October then ramp
back up to WDW for Jan. Philly is just not my favorite place--but you
guys have fun. I will meet you in Orlando if we don't all get
together before then!
Margaret
On Jun 7, 7:46 am, "mcnabb....@gmail.com" <mcnabb....@gmail.com>
wrote:
Ashley Loper
for your first marathon. I would just concentrate on your running.
Alot of people do their long runs on Sunday, because your marathon
will be on Sunday, so that is okay. I would rest on Monday, Cross on
Tuesday, run Wednesday and Thursday, run Friday, cross on Sat. and run
long on Sunday.
How does that sound? You can always tweak schedules to better fit
your schedule.
Margaret Aden
Buford Peek
I focused on distance...for me in long distance running the hardest obstacle for me to overcome was the mental barriers. The most I have ever ran prior to running in races was 3M. I could not imagine my self running 6.2M, 13.1M, or 26.2M..When I ran the Virginia Beach half I ran 14M..for the Philly marathon I am going to run 28M just to get it ingrained in my head that I can run the Marathon.
just my 2 cents ;)
Margaret Aden
Buford Peek
"Fartlek" ....Swedish for "speed play" and consists of bursts of speed in the middle of a training run. Essentially, it's an unstructured interval session, the track without the rules. Fartlek gets your legs used to a variety of paces and in the process gives you an enhanced awareness of your ability to keep up those paces at various distances.
Margaret Aden
Ashley Loper
Buford Peek
I am already running 15M on my long runs now.. so building up to 21 will not be hard at all it is a 20 week program and I am stretching it out a bit..takes two weeks of shorter runs between my long runs.running the longer distance in what I have found helps you better judge how your body is doing on the specific day you are running and deciding if you can push yourself more in the race or not..I might run 12M max for the two weeks prior to the race..so I should be rested and ready to go for Philly.
Tim McNabb
On Jun 12, 1:46 pm, "Buford Peek" <buford.p...@gmail.com> wrote:
> I am following a training program endorsed by Atlanta Track Club and also on
> cool running..it is an aggressive training program..but my goal is to run
> the Philly Marathon between 3:30min - 3:45 min..averaging 8min/ miles. you
> have to run minimal 25miles a week for 2 months straight to ramp up to this
> schedule. I followed a similar schedule for the half marathon and that is
> how I was able to get my time under 2 hours.
>
> I am already running 15M on my long runs now.. so building up to 21 will not
> be hard at all it is a 20 week program and I am stretching it out a
> bit..takes two weeks of shorter runs between my long runs.running the longer
> distance in what I have found helps you better judge how your body is doing
> on the specific day you are running and deciding if you can push yourself
> more in the race or not..I might run 12M max for the two weeks prior to the
> race..so I should be rested and ready to go for Philly.
>
> On 6/12/07, Ashley Loper <ashlo...@gmail.com> wrote:
>
>
>
>
>
> > Hey B-
>
> > Just my personal opinion and I have taken seminars from running experts
> > like Jack Daniels and running 28 miles as a training run is not a good
> > idea. I have coached many people through marathons and you are ready for a
> > marathon after a 20 miler. You could risk injury and overtraining if you do
> > that many miles, but it is up to you.
>
> > On 6/12/07, Buford Peek <buford.p...@gmail.com > wrote:
>
> > > I agree with Ashley..just run..I do my long runs on Sunday, I take
> > > Monday off.. run Tuesday (slow and shorter distance), Wednesday, Thursday,
> > > off Friday, and run Saturday.
>
> > > I focused on distance...for me in long distance running the hardest
> > > obstacle for me to overcome was the mental barriers. The most I have ever
> > > ran prior to running in races was 3M. I could not imagine my self running
> > > 6.2M, 13.1M, or 26.2M..When I ran the Virginia Beach half I ran 14M..for
> > > the Philly marathon I am going to run 28M just to get it ingrained in my
> > > head that I can run the Marathon.
>
> > > just my 2 cents ;)
>
Buford Peek
it is pretty cool..you can generate graphs so you can view your progress over time..