Guten Abend! That means “Good Evening” in German 🙂
As week 1 of my Marathon training has come to a close, I wanted to share just how things went. Overall, it was a very good week of low mileage, as called for by Hal Higdon’s training plan for Novice Runner’s seeking to complete their 1st Marathon. Although I have already completed a Marathon, I want to get back to the basics and do things better this time around.
My total Running mileage last week only consisted of 12-miles total.
Tues – 3m @ 10:54 (32:44)
Thurs – 3m @ 11:00 (33:04)
Sat – 2m @ 11:17 (22:35)
Sun – 4m @ 11:30 (46:41)
I also included one day of Cycling to meet my cross-training needs. I would have done a 2nd day of Cycling (Wed), but I got rained out by Mother Nature.
This weeks mileage will basically match the 1st weeks, the only difference being my cross-training. Got to get another day of Cycling into my regiment, which is scheduled to be on Wednesday. With regard to pace, I’m following the advice of Keith & Kevin Hanson, authors of the “Hansons Marathon Method” book. In it, they talk about focusing on slow muscle twitch development when training for a Marathon to teach to body to burn fat as fuel, which will ultimately take a novice runner like myself through a majority of the distance of the marathon without enduring the affects of “Hitting the Wall.”
To develop these slow twitch muscle fibers, runners focus on the phyilosophy of easy running. East running recruits a whole host of slow twitch fibers because they have a lower “firing”, or contraction, threshold than the more powerful fast twitch fibers. Like any other muscle, the more they are used, the more they develop accordingly. Along with improved resistance to fatigue, slow twitch muscles can be relied upon for more miles, keeping the fast twitch muscles from being fully engaged until farther down the road into the marathon distance. In the end, running more easy miles throughout my marathon training will help to develop my slow twitch fibers that are more fatigue-resistant and fast twitch fibers that take on many of the characteristics of the slow twitch fibers. There’s a lot more that the Hanson brothers talk about in their book, and I’m still drilling through a lot of it…more to come (lol)
With regard to my arthritis, everything went well this week. I had my normal amount of pain, but no flare-ups, so I was happy about that. I’m hoping that as my mileage increases it won’t aggrevate my arthritis or cause any additional flare-ups. I’ll keep my fellow bloggers posted on that as well.
For now, that sums up week 1, now on to week 2 🙂