Best Laid Plans To Be A Marathon Man
This is the training routine I wish
I used the first time.
The information you're about to read below is a reflection of the training I did to successfully run my first marathon (at 50 years old). I created it after an unsuccessful effort a year earlier while following a more rigorous running workout routine. I pushed it too hard the first time and badly injured my left quadricep about four weeks before the race.
The setback was painful, physically and emotionally. But I immediately rebooked a spot for the following year’s race and started my physical therapy journey, which lasted almost four months. I then radically adjusted my marathon training philosophy:
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I couldn’t run to get strong, I had to get strong to run.
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For my second attempt, I joined a gym and modified my training to be less about running intervals, and more about hitting the weights. I spent almost as much time building muscle as I did building running stamina. I dramatically decreased my stretching intensity. I picked a reasonable race-day goal of running a 10:00/mile pace. I ran on a treadmill at a low intensity setting using my race-day goal speed for the majority of my training runs (both short and long).
The result was success!
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I escaped debilitating injuries during training and I felt strong on race day. While the race was demanding, I never felt like I couldn’t finish it and avoided the dreaded “wall” so many marathon runners warned me about. I did have a secret weapon though - a very supportive family. My wife and kids tolerated an all-consuming training schedule and even joined me on the race-weekend trip.
We turned it into a family vacation.
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My kids surprised me by running onto the course with me around the 24 mile marker and pumped me up with words of encouragement. One of my kids stayed with me for the last two miles of the race. It was just the boost I needed to finish strong.
My final time was 4:15:27 with a pace of 9:45/mile.
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The following is a summary of the weekly training routine that worked for me.
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If you’re considering running your first marathon, and you’re in your “advanced years” then maybe it will be useful to you too.
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Good luck!
18 Week Routine
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Monday - No workout
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Tuesday Early mornings - Shorter runs, Strength training (upper and lower body)
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Wednesday Early mornings - Longer runs, core strength training
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Thursday Early mornings - Shorter runs, Strength training (upper and lower body)
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Friday - No workout
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Saturday Early mornings - The longest run of the week
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Sunday - No workout (massage, sometimes light stretching)
Critical Gear
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Shoes fitted by a running shop (I used Asics Gel-Kayano 28s and loved them).
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Running vest for outdoor runs and race day (I used the Ultimate Direction Signature Series Race vest. It was ok, maybe a little too compact).
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Body Glide rub to prevent groin-area chafing (for real).
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Moleskin or large band-aids to prevent nipple chafing (no joke).
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Compression Calf Sleeves to prevent shin splints (these saved me).
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Massager (I used a HyperVolt Go and it was so nice).
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Cold Wrap to prevent increased injury from pain (I used the Suzzipad wrap and liked it a lot).
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Gu and Cliff Bars - (Easy way to get the energy you need while running).
Nutrition Philosophy
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I was always hungry. For the most part, I ate what I wanted.
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I ate lots of carbs. On Friday nights we make pizza together as a family. I loaded up on carbs Friday nights, even having dessert. I found this gave me good energy-storage for the long Saturday morning runs.
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I incorporated intermittent fasting. About halfway through this training program, I started intermittent fasting by not eating solid foods on Mondays. I found this to be an effective way to burn fat while also building muscle. On Mondays I had a homemade green smoothie in the morning, two 310 Meal Replacement Shakes during the day, lots of water, coffee/tea whenever I wanted, and sometimes a little broth at night. The benefits of this weekly break from solid food were so good that I have continued practicing it.
My Training Plan
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Week 1
Tue 3mi run & upper/lower body strengthening, Wed 3mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 6mi run.​
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Week 2
Tue 3mi run & upper/lower body strengthening, Wed 3mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 7mi run​
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Week 3
Tue 3mi run & upper/lower body strengthening, Wed 4mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 5mi run​​
​​Week 4
Tue 3mi run & upper/lower body strengthening, Wed 4mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 9mi run​
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Week 5
Tue 3mi run & upper/lower body strengthening, Wed 5mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 10mi run​
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Week 6
Tue 3mi run & upper/lower body strengthening, Wed 5mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 7mi run​
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Week 7
Tue 3mi run & upper/lower body strengthening, Wed 6mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 12mi run​
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Week 8
Tue 3 run & upper/lower body strengthening, Wed 6 run & core strengthening, Thu 3 run & upper/lower body strengthening, Sat REST​
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Week 9
Tue 3mi run & upper/lower body strengthening, Wed 7mi run & core strengthening, Thu 4mi run & upper/lower body strengthening, Sat 10mi run​
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Week 10
Tue 3mi run & upper/lower body strengthening, Wed 7mi run & core strengthening, Thu 4mi run & upper/lower body strengthening, Sat 15mi run​
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Week 11
Tue 4mi run & upper/lower body strengthening, Wed 8mi run & core strengthening, Thu 4mi run & upper/lower body strengthening, Sat 16mi run​
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Week 12
Tue 4mi run & upper/lower body strengthening, Wed 8mi run & core strengthening, Thu 5mi run & upper/lower body strengthening, Sat 12mi run​
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Week 13
Tue 4mi run & upper/lower body strengthening, Wed 9mi run & core strengthening, Thu 5mi run & upper/lower body strengthening, Sat 18mi run
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Week 14
Tue 5mi run & upper/lower body strengthening, Wed 9mi run & core strengthening, Thu 5mi run & upper/lower body strengthening, Sat 14mi run
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Week 15
Tue 5mi run & upper/lower body strengthening, Wed 10mi run & core strengthening, Thu 5mi run & upper/lower body strengthening, Sat 20mi run
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Week 16
Tue 5mi run & upper/lower body strengthening, Wed 8mi run & core strengthening, Thu 4mi run & upper/lower body strengthening, Sat 12mi run
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Week 17
Tue 4mi run & upper/lower body strengthening, Wed 6mi run & core strengthening, Thu 3mi run & upper/lower body strengthening, Sat 8mi run
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Week 18
Tue 3mi run & upper/lower body strengthening, Wed 4mi run & core strengthening, Thu 2mi run & upper/lower body strengthening, Sat 2mi easy run, Sun RACE
Race Day Recap
I initially started the race too fast, averaging 8:36/mi for the first 6 miles. This happened because I was placed in the first group of fast racers and got caught up in their speed. I slowed down over time and finally landed on my practice pace (10:00/mile) about halfway through the race. I never hit “the wall”. I think it helped that I wore a vest and was able to carry my own food. I ate Gu or Cliff Bars every 30 min. I also grabbed a cup from almost every hydration station I passed along the route, including eating those bananas they hand out. I never lost energy as a result.
I found that taking deep breaths, doing high-knees, and kick-backs helped move blood and oxygen to my legs and made me stronger. I did experience some pain and tension in my shoulders. I think I was holding my arms too high and it was wearing me out. I finally found my stride when I dropped my arms down to my side and opened up my chest. That's when I felt like I could run forever and I passed many people who I started with that were initially racing fast. I had extra gas in the tank at the finish line and sprinted the last halfmile.