Author Archives: CoachMarcus

10 Weeks of Marathon Training

Ten weeks of Marathon training:

I have used most of this time to build my endurance. From the first of January when I started my training for the derby festival marathon. My goal was to work on my aerobic base.

            Weekly mileage:

I have averaged about 30 to 35 miles a week running 4 to 5 days. This has work for me. My most mileage per week has been 40 miles about two weeks ago. Being consisted well help you improve your aerobic base.

         Long runs:

I have took my long runs from 13 miles to 22 miles in 10 weeks. The 22 mile long run was not my plan this early. About 3 weeks ago on a friday I decide to do my long run to beat the rain on saturday. The goal was 18 miles long run but this boy got lost in Louisville Cherokee park. Yes! I had to ask a guy for help out of the park.

  Challenge Aerobic runs:

I always add some intensity to my runs on tuesdays that make up half of my long runs. My training with short runs has always been fartlek/tempo. Running at a comfortable hard pace then play with speed. This workout without a track and high mileage help me to BQ in 2017.

 Rest/Recovery:

I have always for the most part took wednesdays and thursdays off. These two days I work 14 hours. Just don’t have the time. Sunday have became more of a rest day for me. If my body is fagtue then I just take this day off. Rest/Recovery is part of the plan.

   Nutrition/hydration

I have not drink soda pop all this year which is good! My diet has not been the best eating way to much sugar  and process food. Not making my green smoothies and eat mostly a plant based diet.

My water intake has been ok! Trying to drink half of my bodyweight in ounces everyday!  Coffee has always been my first drink in the morning to wake me up.

Strength training/ cross training:

I have done zero in the first ten weeks of training. Need to get back doing 100 pushups everyday and bodyweight training. Coach Jay Johnson has a good warm/cool down strength program.

Work and life stress:

This has not been easy for me taking care of my mom after my dad death last June of cancer. I have always been on the run with very little rest working two jobs! I will share my dad story of his last days soon! I miss him so much!  

Sub 3hr/BQ goal:

My goal is to run a marathon under 3 hrs in April. I have been build up my base for weeks. Last year a injury stop me from reaching this goal. This time will help me to BQ for the second time! Six weeks to stay health and continue to build my base.

Need to work on:

Being more consistent with my green smoothies and pushups. This really help me two years ago to PR. My diet is not good right now my goal was to give up meat until the race. They say you can’t outrun a bad diet.

This has been my biggest struggle for the most part. Bad food is easy to cook.  

Six weeks out:

If my marathon started today I could at least beat my time from last April 3:37. I feel in much better shape on this date than last year! Could I run a 2:55 marathon? No! I still need to work on strength and speed that will give me the turnover later in the race to reach my goal!  

Check out my free marathon cheat sheet!

“How to run your First Marathon”

The marathon has been called the ultimate challenge in distance running. Many runners dream of going the distance of 26.2 miles.

There are many reasons people pursue the marathon for some it’s on the bucket list for others a fitness challenge. Whatever your reason maybe the marathon demands respect!

This means learning how to train for a marathon. For most runners wanting to run their first marathon this could be following a online training plan are hiring a coach.

The first marathon academy is about teaching you how to be your own coach and write your own training plan. Traditional programs teach you how to follow a run size fits all approach even if you hire a coach.

I’m going to show you how to write your own personal plan out that fit your lifestyle. The first marathon academy will help you to finish your first marathon feeling good!

On Monday after the marathon you can tell all your friends and co-workers that you coach yourself across the finish line. I believe you have what it take to run the marathon!

Click on the link to enroll in the academy for free! Yes free!

Derby Festival Marathon 2018

       My seventh derby festival marathon:

I knew from the start that my fitness was not good. Most of my training cycle I was hurt and miss so many days of training. My longest run was only 16 miles. My muscle strain in my glutes was not heal.

Yet! I still had a goal of running a BQ of 3hrs 6 min. This was a long shot and I told my friends that. The weather was nice not to hot are cold about 50 degrees with sun all day. The last two years it rain like doing the race.

I went to the race with my friend Kevin who has been with me all my derby festival marathons. This time he was running his first full marathon. The race gun went off at 7:30 am.  I was line up right behind the elite marathon runners.

My first ten miles of the race:

My goal before the race was to run the first 9 miles slower then in other years. I look at my past race history and saw my ealy miles was way to fast. This went out the door when I ran into this very attractive woman.

I ask her what is your goal? she say 3 hrs 5 min. I say Ok!  We talk about working together. Her PR was 3:10 and my PR 3:08. I went with her pace  but knew this was going to hurt me later in the race. Her first mile was like 6:33 the next 6:42 the third 6:41. This pace was way to fast.

Even when I BQ last year my first 3 miles was not run at this pace. I decided to back off and yet her go. Women always get me in trouble! She would go on and finish second in the women division with a time on 2 hrs 57 min.

I ask her on Instagram about this? She say this was not her plan before the race.  She put in about 60 miles a week.  Her long run time was run about a minute slower than her marathon pace goal. We became friends on instagram.

I went on to hit the wall about mile 10 and finish in 3 hrs 37 min my second slowest time ever. I was not expected to run a sub 3 hour today. After I left the park with many hills it was time to enjoy the race. Forget about time and BQ’s.

This  was the only time I did not care about time but just to finish the race was my goal. I was able to do this without walking and using the bathroom.

My marathon lessons:

Lessons number one- run your own race! I should have learn this a long time ago. You have to stick to your game plan even if somebody has the same race goal.  I may have run 10 to 15 min fastest if I didn’t run her pace. I am not blaming her for my race.

Lessons Number Two- Respect the distance- You can’t cheat the marathon and hope to do well. If the fitness is not there it will show up on race day. My aerobic base was small for this race. When I ran my fastest marathon last year my mileages for 16 weeks was much greater.

Lessons number Three- Just have fun! We are mortal runners not running for a paycheck enjoy the race without putting a lot of pressure on a PR are BQ. Just have fun and think to yourself I can run a marathon wow!!!

 

 

Cardiovascular Factors

The Heart is resposible for delivering the most important chemical throughout the body oxygen.

The location of the heart is beneath the ribs under the left breast. The heart has 4 chambers left/ right atria and left/right ventricles.  The left venticles is the most important chamber it’s Job is to send blood through the entire body except the lungs.

The body largest artery is the aorta the left ventricle pumps oxygen rich blood through the aorta.  Blood moves through a circuit  the more red blood cells and hemoglobin equal more  oxygen the blood can carry throughout the body.

Hemoglobin– red protien that transport oxygen in the blood of vertbrates.

Myoglobin– is a protein that carries oxygen inside the muscles. These two protiens work together like passing the baton in track.

Heart Rate- The HR can climb up 200 beats per min when running. High heart rate means more blood/oxygen travel to walking musles. Older runners has lower maximum heart rate.

Stroke Volume- When the heart is contracts specific voulme of blood is pumped out of the left ventricle ( not the lungs).

How does the blood get to the muscles? Travels through the arteries back to the heart through the veins.  Venous is the amount of blood that travels back to the heart.

The heart produce more force and pumps more blood when it contracts strongly. This is called contractility.

Next we have Preload– blood enters the left ventricle from left atrium pushes aganist the left ventricles wall. Afterload– pressure head at the front end of the aorta that creating resistance to blood flow. Greater stroke Volume when the afterload is smaller.

Size of the heart matters- Harder workouts the heart has to increase it’s pumping strength by enlarging it’s most important chamber left ventricle.  The larger the heart the more blood it can hold and pump. Runners  heart are enlarged from running.

Cardiac Output – Volume of blood the hearts left ventricle pumps per min.  More blood heart pumps each min the more oxygen the muscles get. Faster pace one can run!  Resting  Cardiac Output everyone is the same.

Unfit people have a much higher heart rate and low stroke volume then fit people. Fit people have a low heart rate and high stroke volume.

Max cardiac output– Heart working as hard as it can. Why do we breathe more when we run fast? Carbon dioxide is produced in our muscles from metabolism need to be expelled.

3 mile run

   

Coming back from a injury sucks.

I have been hurt for two weks and unable to run. About 3 weeks ago I decided to turn a easy 3 mile run into a hard run and hurt myslef. This was just dumb not warming up before the workout and running hard on a easy day.

I hurt my gluteus maximus.

Yes! This injury has kept me from running and delay my training. I had the same injury about two years ago with a IT band injury that cost me about 5 weeks of training. I pay for this in the marathon race this was the only year I did not PR in the derby festival marathon.

Monday comeback day:

I was happy to just get out and run some miles on Monday 12, 2018. Man! I love to run and this has became mylife. With no girlfriend I have made running my girlfriend. Please don’t judge me! The injury is still there and hurt after about a mile of running. I would say my body is  about 70 percent heal.

My Race is April 28, 2018:

The good news is that I still have time and this injury didn’t happen 30 days before the race. The bad news is I don’t know if I have a enough miles to break 3hrs in April. This is my goal after BQing last year. I have a strong base beacuse of running all year round.

Sub 3 Challenge:

Yes! This is not easy for a person like me that works two jobs and don’t run 50 miles a weeek. My PR is 3hrs 8 min so I am in the ballpark! This would feel so good to break 3 in April. I am going to focus more on the non- runnning things like mental training, fueling, strength training.  I will just have to trust my running base and focus on the faster workouts and 18 and 20 mile long runs. If you have any tips for me plaese leave a comment on my blog.