Need Marathon Advice!

T

thea77

Cathlete
I need some help from any of you marathoners out there! I am currently in training for the Chicago HALF marathon (my first half), with aspirations to run a FULL marathon in January (also my first full). I have a few questions....

First, is it possible to still lose body fat while training for these long distance events? I don't really care about the exact number on the scale, and losing weight is not the reason I am training for these races. However, I would still like to get leaner and more toned up in the process. I have heard from some people it is hard to lose body fat because your appetite increases with the longer training distances. Any thoughts? I have been trying to listen to my hunger cues and eat cleanly, but do have a brownie or cookie or pizza here and there (usually the day of my long runs). I just get so hungry I want more than rabbit food!

Secondly, how do you incorporate weight training into marathon training? Or, are you not supposed to? I admit that over the past 6 months I have been very lax in my weight training, so I am basically starting over. I know I need to build up my upper body and core for my long runs. I have no idea what to do with my legs. High reps with no weight, some weight, more weight? How many days?

I have been training since early July, running 4 days per week with one cross training day (usually recumbent bike or elliptical). I was also running prior to this training but much less mileage and also doing some Cathe workouts earlier this year.

Sorry to be so long winded but I am a newbie in the marathoning world and need some advice! Thanks! :) :) :)
 
Thea77 -

You may receive quicker advice if you post on the "Cheetah's
Check-in" on the Checkin and Challenges board. It is a group of runners (new & seasoned) and they will most likely have some great advice for you.
 
I am not an expert, I am only on my 2nd marathon, but I am sure Elaine and Carole will see this...and they are experts! Both have completed several marathons.

Anyway, my 2 cents...which may be worth a paso...I think you can lose body fat as long as you pay attention to what you are eating but still listen to what your body needs. Yes, higher mileage weeks you will be more hungry (and tired...it's very common to eat when we actually need to sleep) but just because you are more hungry, does not mean you can hit Chipolte. If you get hungry, eat a small, healthy snack and if you are still hungry in 20 minutes, eat another snack. People gain often because they get hungry faster and over indulge. You will be burning more calories and you will need more food, but make it quality. Ask yourself what your body needs. Personally, I crave the healthier stuff after long runs. It's making the mind/body connection...what does my body need to keep working as hard as I want to work it and what does my body need to repair and rebuild after long runs.

As for weights, YES! You'll need to strength train to avoid injuries. Work in your favorite strength work. Early in training is a good time to go heavier and more often. During high mileage weeks, you will be forced to change it up and do less strength days because you will be tired and your body needs the rest to get stronger. Example, I am in the middle of high mileage...did 18 miles 2 weeks ago and last wekend was my 20 mile run...so I have been doing 2 total body workouts those weeks. As for weight, I just match Cathe and that seems to work.

If you can, stick to 4 days a week running and X train the other days. Less impact will keep you from over use injuries. I have found 3-4 days running works great for me and I do the elliptical the other days.

Finally, get some yoga in there. The stretching will help you get faster and keep you from getting injuries...extremely common for distance runners! Start off on the right foot by having a strong strength base, stretching base and cardio...even though marathon training is tons of miles, everything still needs to be balanced to keep you going!

Good Luck in Chicago!!! 6 more weeks!! Keep us updated!
 
Sarah is quite cute....and trust me her word is worth way more than a peso!!!

She gave you good advice about eating. I usually lost about 5 lbs during my marathon training without really changing anything. But I normally eat fairly clean.

With weights...I lifted for about 15 yrs before my 1st marathon and found during my training I would usually go fairly heavy for strength. If you have not lifted much I would say to stick with endurance type workouts and then back off about 2-3 weeks before your half.

I recently got an Elliptical trainer and I do believe it has helped with my speed for running. I have had some injuries and have lost a bit of speed.

You are certainly welcome to check-in with the cheetah runners....it is a very fun group...:)
 
Hi:

While I've never done a full marathon, I've done a 1/2 marathon, and just did 2 triathlons this past summer, one was a sprint, the other was an olympic.

I found that while training for the tri's that at the early part of the training schedule, I was able to lift fairly heavy. I was doing mostly one bodypart/day rotations. Then as the schedule progressed where I increased my mileages, I had to taper off my weight training to more endurance workouts.. I would do 2 endurance workouts/week. A few weeks before my Olympic tri, I cut out all weight work as well as ab work.

I don't know if that was the right thing to do, but I felt like I was at 100% when I did the race, which was exactly where I wanted to be.

As far as losing bodyfat, no, I didn't lose any weight when training this summer for the tri's. My appetite did go up quite a bit, and I would eat fairly healthy, but not really low calorie. ( I love peanut butter and I indulged quite a bit on that while training.)

Best of luck, Lynn M.
 
The peanut butter (assuming it is clean) is a great way to get some protein, healthy fat and always gave me an energy boost!

However, since I cannot be trusted with PB, I am not allowed to have it.:-( If I told you how quick I go through it, your jaw would drop!:eek:
 
Sarah...

You are funny.. I know the feeling!! Once I start w/ PB, I don't want to stop!! Now that my tri season has ended, I might have to break up w/ it until next season!! :(

PS.. One way I get more "bang for my pb buck"... I would melt some in a small bowl in the microwave, and dip bananas in it. Because it was more liquidy, you could get a higher spread ratio, plus it was warm and syrupy.. MMmmm!

Take care, Lynn M.
 
Thanks for the replies! I have found your advice very helpful. I think I will try to work in strength training 2x/week (full body) for now and use some fairly heavy weights, then take it down a bit as my mileage starts to increase later this fall (the full marathon is in January).

I know, I really need to focus on eating clean. I have been doing pretty well with this, and I can tell it really helps my running. However, I find it hard to resist a brownie or cookie sometimes. I am trying to really keep it to a minimum without totally depriving myself (I tend to really lose it then!). I also try to indulge AFTER I have done my long run if I am going to. I do feel that I am mostly craving healthy foods though.

Oh, and I love the tip on microwaving the PB to get more bang for your buck! I too looooove PB and have to be very careful with it!

Thanks, ladies. I will try to check in with the Cheetahs! I appreciate your help!

-Thea:)
 
You got some great advice!! I'm training for my first full marathon (in less than 2 weeks!) & did my 2nd half marathon 3 weekends ago. I have been doing a combo of the Gym Style/ PUB/ PLB/ and Muscle Max for my weights (mainly because those are the only Cathe DVD's that I have so far! ;-) ). I've been strength training 2-3 days a week along w/ running 4 days & biking one for cross training & taking Fridays off. It seems to be working well so far for me, I shaved 8 min off my half marathon time from last year!

As for eating, it's hard not to treat yourself too much when you're running higher miles. I tend to eat more on the day before my longer runs & sometimes after also. I find that I'll pick *one* thing that I really want & eat that w/out guilt. If I really want pizza, then I'll make that my Friday night meal before my long run on Sat morning. I try to eat well the rest of the week & eat good carbs w/ plenty of protein after to help repair muscles & make sure I'm eating enough to refuel (otherwise I tend to get migraines). I love PB too & only let myself eat it in limited quantities (I measure out a Tbsp. to eat w/ my apple or whole wheat crackers, etc)

Good luck & definitely join us on the Cheetah thread!!!

Hugs,
 
Ah, well, I was a total pig when I trained for my one and only (so far) marathon. I ate what I wanted, just stayed away from the junk food.

I totally neglected weights during my training because I was very tired (and used it as an excuse!) I wish I'd taken 2 rest days during the week. But, I have very strong legs from almost 20 years of weight training so I felt great until about mile 24.

If I were to do it again I would do ONE total medium-heavy weight day, 2 short runs, 1 medium run, 1 long run and one more upper body only day. I would do:

Short run + UB
Medium run
Rest
Full body strength
Short run
Rest
Long Run

Your important running day is the long run, so don't skip those.

I personally don't think endurance strength is necessary since you're getting it from your runs.

Get INSOLES for your shoes!! Beware of blisters! Make sure you train with whatever energy bar/gel/drink you will consume on race day. My running partner trained with water but drank Gatorade during the race and got sick.

Gosh, I'm actually missing the training!

Good luck! You will feel like Wonder Woman when you cross that finish line!
 
Hey Thea, I've run a couple of hundred kilometres this summer training for my first half marathon on October 1st and haven't lost a pound (there has been a shift in body though, new leg and butt muscles). I eat fairly clean and am not really concerned about my weight although I incorrectly assumed that all of this running would equal some weight loss. I have a hearty appetite at the best of times and running has increased it. This is my first organized run of any length and consider it my baseline for all of those to follow. I haven't done as much weights the past 4 months as I typically do and have definitely favoured upper body weight work over lower body. Running with DOMS sucks!!

Congratulation to you for embracing this new challenge. Training for my first half has defined the summer of '06 for me and it was a fabulous experience. I am so excited about race day and am savouring these last few weeks of training. The women on this board have helped me tremendously through this amazing journey!

Take Care
Laurie:)
 
Careful on the insoles! They gave me a stress fracture by over correcting my pronation. I was out for 8 weeks...NO RUNNING AT ALL...and 8 weeks is a miraculous healing time! Almost always takes way longer.
 
Thanks again for the help! I agree, this summer of training for this has totally redefined me and the limits I thought I had set for myself. I have been getting stronger, fitter and faster every week! I really do need to make sure to get my weight training in though, I have been fairly lax on that component and I think it would help carry me through higher mileage later on in my training. Thanks again and I will be sure to check in with you all on my progress!:7
 
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