{thinking out loud Thursday} Changing up my marathon training plan and late night carb binges

sm4Happy almost Friday, friends! How was your week? Is anyone else training for a marathon right now and suffering through long runs in yucky, cold weather?

This weekend was supposed to be my longest run — 36 km — as I’ve found psychological benefit on race day by getting in higher mileage runs during training (I BQ’ed last time when I went up to 36 km for my longest training run). But I’ve decided to switch things up based on how slow and sloggy the previous weekend’s run of 33 km was. According to the research highlighted in this article, “your body doesn’t see a significant increase in aerobic development, specifically mitochondrial development, when running over 90 minutes.” And since my goal is to improve my aerobic capacity and get faster, it doesn’t make sense to risk the chance of injury associated with those slow and sloggy long runs right now. I’m in good shape, nothing hurts, and my legs feel strong — I’d like to keep them that way, so here’s how I’ve adjusted my training plan for the last four weeks before race day.

Jan 25 – 31
Monday – Rest
Tuesday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Wednesday – 40 min treadmill intervals
Thursday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Friday – 40 min treadmill tempo run
Saturday – 6 km easy run
Sunday – 22 km marathon pace run

Feb 1 – 7
Monday – Rest
Tuesday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Wednesday – 40 min treadmill intervals
Thursday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Friday – 40 min treadmill tempo run
Saturday – 9 km run with hills
Sunday – 16 km easy run

Feb 8 – 14
Monday – Rest
Tuesday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Wednesday – 40 min treadmill intervals
Thursday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Friday – 40 min treadmill tempo run
Saturday – 7 km easy run
Sunday – 12 km easy run

Feb 15 – 21
Monday – Rest
Tuesday – 30 minute full-body strength circuit/plyo plus 15 minutes yoga and foam rolling
Wednesday – 40 min treadmill intervals
Thursday – 30 minute full-body strength circuit plus 15 minutes yoga and foam rolling
Friday – 40 min easy treadmill run
Saturday – 6 km easy run
Sunday – 10 km easy run

Feb 22 – Race day!
Monday – Rest
Tuesday – 30 minutes yoga and foam rolling
Wednesday – 40 min easy treadmill run
Thursday – Rest (travel day)
Friday – Easy 3 km in Phoenix
Saturday – RACE!
Sunday – Rest/eat and drink everything

Speaking of eating and drinking everything, my appetite has been out of control these past few weeks thanks to my long runs. My body is screaming for glycogen it seems, as I’ve been craving carbs like nobody’s business. I logged my food last week to see what was going on and I’ve only been averaging about 250 grams a day (which isn’t optimum for marathon training – during your longest run weeks you want to be taking in between 300-500 grams a day, depending on the intensity of your training). Unfortunately I made up for it last night by proceeding to eat rice cakes and peanut butter, then finishing off two bags of dry cereal (my weakness!) after dinner at around 10 p.m. I felt gross going to bed but feel like I could run a marathon right now, so I’ve made a point to pack more filling and carby food for lunch today. If there’s one thing I’ve learned about my body while training for  numerous marathons and ultra distance trail races, it’s that I don’t do well training low — meaning eating more of a high-fat/high-protein diet during training and upping my carb intake on race day. My body loves carbs, and I’ve run my best and fastest races when I’ve carbed up during both training and racing. Fat as fuel? Pft. I’ll keep my fat as fat, thank you very much. Besides, I need it right now  to keep me warm 🙂

How far do you generally go for your longest marathon training runs? What marathon training method works best for you? Do you experience marathon training hanger? Have you ever tried training low/racing high when it comes to carb intake? Have you had episodes of late night carb binges during marathon training?

bri-sig

Thinking-Out-Loud2

Thanks Amanda for the link-up!