Rocket Fuel

To marathon or not to marathon….that is the question. The NJ marathon is in just over 2 weeks, and prior to this month, I expected to do pretty well. But getting sick at *precisely* the worst time has thrown a wrench in things. Now I’m well, but having missed the critical weeks of distance training leaves me unsure about how prepped I am now. I tested my system last week with a 13.5 mile run. High heart rate, somewhat uncomfortable, but manageable. But that’s only half a marathon, and the last 13 miles are a whole different beast.

Tomorrow’s the big day, I have one last long run planned, and then it’s just cutting too close to race day to put in long miles. If I can top 17 miles tomorrow (I’d love to get 20), I’ll go for the full marathon on race day. If not, I guess I’ll just run the half.

My strategy? Tapering my other runs/workouts this week, and taking some extra days off reduced my overall training volume, and hopefully will let me recover fully for tomorrow. It’s important to maintain intensity, but decrease volume for a taper. You don’t want to put in junk miles, lazy reps, or exhaustive sets. Let yourself recover fully, and sleep well.

Saturday: I did FitFast at the studio (45 min circuit training)

Sunday: 2×1 mile (for speed) plus weights (heavy, but only 2 sets per exercise) (1 hr total)

Monday: off

Tuesday: 5 miles run (negative splits each mile)

Wednesday: 45 min kettlebells (full body, but emphasize upper over legs)

Thursday: off

Friday: ? Hopefully 17-20 mile run

Nutrition manipulations also help immensely in preparing for endurance events. Making sure to have carbohydrates as SOON as possible following a workout is one of the best recovery strategies you can employ. The insulin sensitivity of your muscles is peaked following a workout; they are primed to replenish the carbohydrate stores you’ve just burned up. Eat carbs in the post-workout window, and they are preferentially taken up by muscle, and used to rebuild glycogen. (A good thing.) But if you miss that rapidly-closing window, you can’t achieve the same glycogen replenishment later.

I’ve been focused on carb-recovery all week, thanks to a box of cereal stashed in my car and my ability to drive home from the gym with one hand in my mouth. I’ve also been a hand-washing fiend, in an effort to help avoid any assaults on my weakened immune system. Even though today is a rest day, I included extra complex carbs in my diet throughout the day, as well as lots of water. I think of it like rocket fuel. Other than being fueled-up and rested, it’s going to come down to luck and determination. The weather will be sunny and warm tomorrow, so fingers crossed!