A Price to Pay - Weekly Marathon Training Schedule & Mindset
Marathon Training Time
“If it came easy, it was never a true dream in the first place!”
I always try to stay in shape so that it will be less harsh of a transition when training begins. But no matter what, marathon training will be a stern test, but I want it no other way. Below is my weekly schedule detailing the grind I will need to run the 26.2 miles on race day, November 18.
Things I learned in my Major League baseball playing days help:
· One must do more each year with advancing age and not less.
· Experience only gets you so far.
· The work put in during the first month shapes the whole process.
Best Shape of My Life?
First, though, it has me thinking – am I in or soon will be in the best shape of my life? At first glance, of course not. I was quick, fast, and had five percent body fat back in my Glory Days. I could square up a ninety-plus-mile-an-hour pitch and steal a base, things that I couldn’t come close to now, and the extra inches, in unwanted areas, is another disappointing hindrance. Oh well! However, here is the thing - if I had put as much time into my physical, mental, and nutritional conditioning then as I do now, I may have gotten closer to reaching my potential.
I have sometimes struggled to find value in aging, although I know it beats the alternative of not having that opportunity. The one significant benefit is having more time to devote to a challenging endeavor, like staying in shape. Of course, that doesn’t mean everyone should run a marathon. But all should care to be in better shape, especially knowing the built-in daily, weekly, and yearly goals in pushing yourself to be the best you can be. And, although the physical is necessary, the mental benefit of rising to a challenge provides personal satisfaction and pride, which are sometimes challenging to find as we age.
It's all relative, of course, but with age-adjusted analysis, I might be in better condition now, especially when considering my weekly program (see below). As for the mental side, I know I am in superior shape because I better understand what it takes to succeed, and I am more suited now to roll with the punches than years ago. The most significant difference lies in my mindset. Formerly, everything was based on hoping for a favorable outcome, whereas now, I believe I deserve success. There is a massive gap between hoping for it and expecting it.
Marathon Training Week Schedule and Associated Mind Games
The following is a typical training week and my thought process that often occurs on that day. Of course, each week is variable, with some going smoothly while others a real bear. The ever-unsettled confidence and the workings of the mind are what’s most fascinating.
Monday – Restore and Rebuild Day
Monday is a day of rest and follows the most challenging day, Sundays, of running upwards of eight miles to as many as 21. Ugh – you see why Mondays are the version of “TGIF,” instead, it’s “Thank God It’s Monday, and I can still walk, but maybe barely.” Marathon runners must run their big runs on days of no work or much else because, after the trek, they will be in a near-comatose state. The problem, of course, is having to go to work on Monday feeling very lethargic as I give thanks for being semi-retired.
As a note to athletes, rest days are as critical as training days. The body and mind cannot just push, push, and push without breaking. It reminds me why the major league baseball season was such a grind, and the few off days were usually spent traveling to a faraway city.
Positive thought – Not injured; the rest day is most welcome and refreshing.
Negative thought – How will I run 26.2 miles when my body aches so much after 10?
Tuesday – Soreness Release Day
It’s time to get back on the trail, and because the workload is minor compared to Sunday’s trek, 3 to 7 miles, the mind and body shrug off the sluggishness that comes a couple of days after an extended run.
Positive outlook – It’s all good, and soreness indicates I did more than usual and am getting into shape.
Negative outlook – It’s only Tuesday, and I have a long week ahead.
Wednesday – Speed Day (please note that is a very liberal use of the term, that age thing again)
This day goes against my marathon philosophy of “speed kills” and my race day strategy of beginning slowly and easing up from then on. I’m only half joking. On Wednesdays, I run 440-yard intervals faster than usual. It’s a taxing workout, but it does bring back fond memories of days I could take off in a blur, travel full speed, perform a pop-up slide into second base, and revel in a “safe” signal from the umpire.
Positive notion – Speed is a youthful sensation, and a beautiful one at that, as I picture crossing the marathon finish line with a burst.
Negative notion – Bent over and gasping for breath makes me wonder if it’s all worth it.
Thursday – Power Building Day
Cross-training is vital and provides the power necessary for the rest of the days. Although I’m employing physical strength, the necessary mental discipline provides the most benefit. As one exerts physically, the mind visualizes the race and a “perfect” game day. My strength training workout entails walking one mile straight uphill at a pretty good pace and stair climbing two and three steps at a time for 25 minutes. Fun, fun, but there is something psychologically satisfying about rising!
Positive inclination – The physical and mental state I develop will not let me fail in the marathon.
Pessimistic inclination – Despite their value to every sport’s movement, I would rather run 10 miles than do sit-ups and all other core-building exercises – just me, as the thought of those unwanted inches returns.
Friday – Psyche Up Day
This day involves another distance of 5 to 7 miles. It’s a swing day because it influences my feelings about the upcoming Sunday long run and thoughts about the marathon distance. If Friday’s run goes well, it brings the elusive confidence, but the opposite feeling when it doesn’t. The funny thing is that I often benefit from the latter result because success often brings a complacent mind to the big games, which does not serve me well on long-run days. I almost hope for a rough Friday run, so I don’t take anything for granted.
Positive perspective – I must maintain an even keel by realizing past performance doesn’t always indicate future ones.
Negative Perspective – I’m already tired from the week’s work and haven’t even gotten to the most exhausting workout.
Saturday – Not-so Calm Before the Storm
The day before any big occasion is anxiety-ridden. The further the distance scheduled, the more tension involved.
Positive logic – Anxiety is good news. Without it, I will not be ready because the necessary adrenaline will be absent.
Negative logic – Sleep may be in short supply the night before knowing the extent of the Sunday excursion.
Sunday – Crush It Day
Perhaps “crush” is too optimistic, but the swagger is necessary to reach the 26.2 mark eventually.
Positive reflection – If I execute my game plan, I can do this.
Negative reflection – It’s the hard that makes it great!
Weekly Marathon Training Mindset Recap
The key for any athlete is putting everything learned in practice to use when it counts. What I’ve learned is to:
· Maintain my pace – don’t let initial excitement force me into an unreasonable pace, which is easier to do than you would think.
· Prepare for adversity – I know pain and boredom will provide a gut check, but that is the challenge I must accept.
· Trust in self and preparation – Believing in my destiny and work ethic is vital.
· Visualize the process – Take in the sights, see the finish line, and recognize the value in what I’m doing.
There it is – my schedule for the weeks leading up to the Philadelphia Marathon. It will be fun, which I say in an unconvinced tone. A final challenge will be fitting in my other sports loves – teaching hitting to my baseball and softball players and golf. Where there is a will…
Happy trails!
