Good Morning! I’m sitting here on the computer instead of going to the gym & I’m feeling really lazy and depressed. I’m currently supposed to be following a marathon training program getting ready for the Tough Mudder in Michigan taking place in June. This Michigan weather is really making my mood for working out shift all over the place. Anyway, for those of you who don’t know what the the Tough Mudder is you should seriously google it or better yet YouTube. The first time my boyfriend showed this to me it was really really cold out (snow on the ground, don’t leave the house kind of cold) and the thought of doing it sounded awful. It took me a few days and something switched, I was incredibly excited about the personal challenge associated and immediately wanted to be involved. I’ve never done anything like this before so for me it will be really rewarding both physically and emotionally.
If you are close friends with me you basically know that I stalked you all by email, phone, facebook & however else I needed to get a hold of you to convince you that you also wanted the personal challenge of doing the Tough Mudder and now we have a little team. For the rest of you I’m really sorry about my insane stalking skills and I’m publicly apologizing.
I thought I would share with you some of the tools I used to start training. I should also backup and let you know that I used to be in really good physical shape and was athletic in high school but that’s pretty much taking a back burner due to life and just being lazy. I ran in the Detroit Free Press half-marathon years ago after high school and went to the gym periodically on and off during the years but I’m never really hardcore about things. I also take Yoga classes on and off which I enjoy but it’s not really a ‘get you butt off the couch and get in shape kind of class’.
Another thing you should know about me is that the first 3 or 4 weeks of working out, when it’s really hard & you are going through that curve I immediately convince myself I hate working out and find something to use as an excuse to stop. This type of thinking, which has become a pattern really needs to stop.
The tools & how to get started with Marathon Training
Phone Apps: Our team is using the app RunKeeper which allows us to mildly monitor the other team members to see if they have completed running or not. This app is really designed for outdoor running because it works off of a GPS system and it maps your run for you, tracks your pace and distance. The app is limited when running indoors and should be switched to manual mode and you have to manually enter your workout details. Since it’s been really cold we haven’t been able to utilize the best features of this app but it’s warming up and I’m really looking forward to seeing the app track my run on it’s own. You can also play your iphone playlists in conjunction so your not running to the sound of your own breath (unless you really like that).
I’m not one to count calories but yesterday I put the food I ate in the phone app My Fitness Pal which I’ve had on my phone for a longtime. I should probably start counting calories because I thought I ate pretty good yesterday (I even Fresh Juiced) but I was so grossed out last night when I looked at what I really ate. Anyway, I’m going to try this for a few days & also log my workouts in combination. I’ll let you know how it goes!
Books: I have this book called the The Non-Runner’s Marathon Trainer by David A. Whitsette, Forrest A. Dolgener & Tanjala Mabon Kole which I used a long time ago when I was training. I know at this point the market is flooded with training books & websites but this book for me is a keeper. You can just read the reviews on the book you will see how many people have had success with it. The book gives you so much more than just basic run commands. When they wrote the book they started with a program that took a group of people who all different physical levels (0 – 5) and guess what? They all completed a marathon after the program.
The Preliminary Training Program
I’ll share with you the pre-training program from the book so that if you want to get started you can. The training goal of this preliminary training is to be able to job continuously for 30 minutes. Don’t focus on your pace or speed, just keep moving for 30 minutes. The length of this program & where you should start will depend on your current fitness level. Start at the point that represents your current level for walking / jogging.
Week 1: Moderate Walking (Pace: 17-20 min/mile) 3 Days per Week for 30 Minutes
Week 2: Moderate Walking (Pace: 17-20 min/mile) 4 Days per Week for 30 Minutes
Week 3: Fast Walking (Pace: 13-16 min/mile) 3 Days per Week for 30 Minutes
Week 4: Fast Walking (Pace 13-16 min/mile) 4 Days per Week for 45 Minutes
Week 5: Jog for 5 min and then walk at a fast pace for 5 min. Repeat 2 times 3 Days a Week for 30 Minutes
Week 6: Jog for 10 min and then walk at a fast pace for 5 min. Repeat once 3 Days per Week for 30 Minutes
Week 7: Jog for 15 min and then walk at a fast pace for 5 min. Repeat once 4 Days per Week for 40 Minutes
Week 8: Jog for 20 min and then walk at a fast pace for 5 min. Repeat once 4 Days per Week for 40 Minutes
Week 9: Jog for 25 min and walk at a fast pace for 5 min 4 Days per Week for 30 Minutes
Week 10: Jog for 30 min 4 Days per Week for 30 full minutes. Do this for TWO weeks.
Other things I have at home are P90X & Brazilian Butt lift DVD’s, both of which are really different but both super hard & fun.
Remember you can start at whatever week your fitness level is currently at so maybe you only need a few weeks of per-training or you want to complete the full 10-11 weeks, just take it slow & trust your body.
Alright guys, hope this helps motivate you (AND ME!!!) into action. Remember, healthy is sexy!
XO – Katie