An update on my training: - Recently ran a 1M race in 5:20 - Recently ran a 5K in 18:42 (6:02s) To summarize my weekly mileage: 10 weeks: 18.2 m/w (recovering from injury) 8 weeks: 67 m/w (base building) 4 weeks: 58 m/w (vacation, easing up) 8 weeks: 80 m/w (marathon-specific training) That's 30 weeks of training in the books, with 5.5 weeks to the NYC full. Running the Staten Island Half in < 3 weeks. Peaked at 120 miles in one 7-day period during the most recent 8-week buildup. I'm now doing 4x1600m once a week (~6:30s), and 8x800m once a week (~2:45-3:15s), plus an easy 3-hour run on the weekend. During the week I try to mix up my speeds, sometimes running as slowly as 9:40s, other times running in the 7s. It all tends to average out to ~9mm.
Hot Buns wrote:
Have you read any books on marathon nutrition? You may want to look into your nutrition plan if you're bonking hard.
There's a book by Matt Fitzgerald called Rules of Marathon and Half-Marathon Nutrition (used copies are cheap on Amazon) that might be able to provide some helpful info. There are several other books geared towards distance running nutrition as well.
I read Matt Fitzgerald's book, it was mostly good. Things I've changed about my diet:
- More carbs
- Whole wheat instead of white bread
- For the taper, I will go harder while doing less miles
- Cut calories during the taper, runners tend to overeat in that phase
- Eat breakfast. People who skip breakfast (like me) tend to overeat during lunch (agreed)
We'll see if that helps with the bonking. I also have my weight down to 162 lbs @ 6'2", which is < 5% body fat for me.
I'm still aiming for a 3:20 marathon (7:38s). 3:10 (7:15s) if I feel fantastic. We'll see what the half marathon reveals. And I have California International in December if I f it up.