Hang on because it’s going to be a long one!
It’s officially marathon training week 13! Just finished up week 12 and only 5 more weeks to go and I am SOOOO nervous. This is my first marathon ever and I keep reminding myself that I can do hard things.
Training was going well until I hit a little rut that has left me reevaluating my approach. Faced with fatigue and feeling broken I knew I needed to make adjustments. So I am going to do a few small things that will [hopefully] make all the difference.
Changes I am doing now:
Drink More Water
First off I am going to aim to drink 64oz of water min in addition to having electrolyte drinks on the days that I run. I chronically do no drink enough water.
Hydration is something that is so important to your well being. Dehydration will leave you feeling foggy headed, fatigued as well as lead to headaches, muscles cramps to name a few; all of which are detrimental to training.
Incorporate More Protein into Meals
Protein is a macronutrient that I am not always good at incorporating into meals. It is important for the maintenance and fueling of muscles
Taper Those Miles
This week I decided to taper down my miles. Sometimes your legs need a break. That doesn’t mean you don’t have to run. Just incorporate some shorter slower miles into your training regime.
So if you are feeling burnt out from marathon training like me, try fazing down those miles a little. Prepare to feel rejuvenated and ready to take on some higher mileage weeks.
Something else I am struggling with currently is darn shin splints. Shin splints are honestly the plague of an avid runner. The darn things are so hard to get rid of! And if not properly managed can lead to stress fractures. Ouch!! (let’s not do that)
Here are a few ways to help manage shin splints:
- Foam roll: Sometimes it is a tight fascia that is contributing to that shin splint pain. Breaking up all the tissue will help to alleviate the pain. You may need to roll several times a day in order to thoroughly loosen up the tight fascia.
- Ice: Apply ice to those tender areas to relieve inflammation to the tissue.
- Change your shoes: Make sure you have well supportive shoes that are not worn out. Switch out your shoes at regular intervals during training. Also consider adding arch supports.
- Consider getting adequate Vitamin D and Vitamin C in your diet: Its no secret that vitamin D and C are essential for bone health. The average runner should aim for about 1300mg of Vitamin C with at least 400 iu of Vitamin D per day (consult your doctor before making dietary changes!). Dairy products are good sources of both vitamin C and D. Additionally you could consider adding supplements to your diet.
- 10 percent rule: When increasing mileage its best not to do so by about 10 percent each week. For example if you are use to running about 20 miles per week then you would increase to no more than 22 miles the following week.
With all that in mind here is the breakdown of the week:
Monday 9/9/19: Cross training with foam rolling. And today was Finley’s 8th Birthday! I loves this dog so much and he has been such a big part of my life. I can’t believe it’s been 8 years already!
Tuesday 9/10/19: I took today off just because
Wednesday 9/11/19: 5 miles at easy pace. Summer returned in Virginia with avengance. Thinking it was going to stay cool all day I made the mistake of waiting to long to head out on my run; only to be met with a smothering blanket of heat that I had to run through.
Thursday 9/12/19: Cross training
Friday 9/13/19: Rest Day and celebrating last day of work!
Saturday 9/14/19: 9 miles easy pace. This morning was the most perfect run temperature! 9 miles has never felt so good. Then on Saturday night my boyfriend and I went out to see Britney Runs a Marathon. Such a fun and inspiring movie. I highly recommend it!
Sunday 9/15/19: 3 miles easy shake out to get those legs recovered from the previous days long run. My legs felt a little heavy making 3 miles an unusual struggle.
I hope everyone had a great weekend! Happy Running!!
DISCLAIMER- The content of this website is for general information purposes only. I am not a licensed professional, nor an expert on running/physical fitness. Therefore, any reliance you place on such information is strictly at your own risk. I encourage you to refer to a doctor for advice regarding specific needs for you and your body. I post what works for me and I hope that you find these tips helpful!