All the theories say that cross training is a key part of marathon training, with suggestions of swimming, cycling, rowing and weight training being some common ones. For me it’s Shotokan karate – my other passion. The challenge is (a) fitting all the running in around the scheduled class times at our dojo and (b) training hard at karate but remaining injury free.
A great session yesterday morning but took a hit on my right calf – think dead leg in your calf that lasts 2 days! Took it easy ish on the 8 mile run today and all good. It hurts more when moving from sitting or stationary, but fine when actually moving around. A bit more ice on it tonight and a massage later.
As strange as maybe it seems, karate provides great cross training. Balance, core stability work, strength exercises, stretching and breathing. Just need to go easy on partner work and sparring. The plan is to reduce the karate training in the run up to the marathon next April, to avoid injuries full stop!
Interesting post here on cross training in karate on KaratebyJesse, though more geared to cross training in other martial arts or styles. Principals the same!
And do feel free to take a look at our club website or even pop along to train with us, one Friday evening or Sunday morning at St. Mary’s University in Twickenham.
A 10 mile training run today and at an average of 7 minutes 54 seconds per miles – just faster than my planned marathon pace. Fastest pace today 5 minutes 45 seconds per mile. And felt good after the run. Planning now to slowly increase the mileage on these pace runs. Speed interval work Friday – the technical name for this style of training run is Fartlek training. There had some play on words of this on Google and low and behold…
Talking of speed running, my fastest time today is still slow by the standards our professional friends set. Scott Overall mentioned in yesterday’s post manages under 5 minutes per mile for 26.2 of them in a row! And Usain Bolt – officially the world’s fastest man – runs the 100m in 9.69 seconds and 200m in 19.3 seconds. Translated in miles per hour we have:
- Jason’s marathon pace = 7.5 mph
- Scott’s marathon pace = 12.1 mph
- World record marathon pace = 12.8 mph
- Mr. Bolt’s 100m = 23.1 mph
- Mr. Bolt’s 200m = 23.3 mph
Clearly I’ve got some room for improvement still!
I had the pleasure of saying hello to Mr. Bolt recently at St. Mary’s University in Twickenham – where our karate dojo is – when he was there for training and some interviews. I’m not that small really – he’s just very very tall!
This week’s all about getting my marathon training plan sorted.
My time back in 2009 was just over 3 hour 46 minutes. Can I beat it next year? That’s the plan. Less than 3 hours 45 minutes would be nice and just under 3 hours 30 minutes even better. The latter would mean an average pace of around 8 minutes a mile. A whole minute or so less than what I’m currently doing longer training runs at. Need to do speed work more and focus on running at my planned pace for the big day.
Lots of different theories as to how long a marathon training plan should be – and of course it’s got to be very specific to you! They range from 24 week plans – almost 6 months – to 12 weeks in some books I’ve read, to 16 weeks which is more the norm.
The first part of the training is all about building up your mileage and running 4, 5 or then 6 days a week. The weekly mileage builds up from about 30 to 60 miles, increasing weekly and then tapering off 2 weeks or so before the big day. Right now I’m around the 24 mile mark, so a bit off where I need to be. Will get to 30 miles this week!
I also need to factor in karate training – normally twice a week – and how much of that to do and how intensely. As I did in 2009, most likely that I’ll keep doing karate training as normal until a month or so before and then go really light and drop some sessions until after the race. And yes take all the sessions lightly to avoid any injuries before! Karate’s a big part of the fund raising as well and once I’ve sweet talked Sensei Robert, we’ll be holding a another kickathon to help raise money for Whizz-Kidz.
There’s a lot of useful info on the internet about marathon training – the key of course is finding something that suits you, both in terms of your level of fitness and lifestyle. One very good site I’ve found is on www.wikihow.com where it focuses on how to improve your times and about running at your planned marathon pace, which seems a sound idea!
Stay tuned – will post the actual plan over the next few days.
Welcome to my brand new blog. Insights into technology, all things Apple, the universe and the wonderful world of physics and the very best (and worst) in customer services. With a bit of blogging about my London Marathon 2012 training plan and progress and karate training! Me in a nutshell and everything I’m passionate about! Stay tuned…