{"id":231,"date":"2018-06-11T07:04:57","date_gmt":"2018-06-11T11:04:57","guid":{"rendered":"http:\/\/www.salticid.com\/marathon\/?p=231"},"modified":"2018-08-13T06:39:26","modified_gmt":"2018-08-13T10:39:26","slug":"training-plan-sticking-to-nrmt","status":"publish","type":"post","link":"https:\/\/www.salticid.com\/marathon\/2018\/06\/training-plan-sticking-to-nrmt\/","title":{"rendered":"Training plan – sticking to NRMT!"},"content":{"rendered":"

After my first marathon, and again when I found out I got into the New York Marathon, I thought for my next I’d do a more rigorous training plan than the Non-Runner’s Marathon Trainer, which I used for the two previous marathons I’ve done. It’s the most basic possible plan, with even less mileage than Hal Higdon’s Novice 1<\/a>. I was thinking five running days, longer long runs, speedwork, more total mileage…<\/p>\n

But when I got down to actual planning and read this\u00a0Runner’s World<\/a> article which says that beginners “may start with 15 to 20 miles per week total and gradually build to a peak week of 35 to 40 miles” and “More experienced runners may start at 35 or more miles per week and peak at 50 or more miles,” I rethought. My typical weekly mileage is only 10-12. I’m going to be working extra hours this summer and only have two weekdays where I can get in a little late. Plus I already bike commute whenever I can, which is about 50-80 miles a week, and walk\/hike plenty. When my mother helpfully asked what the benefits of a more strenuous plan would be, I realized for me there wasn’t much. I’m not likely to beat my time from Steamtown, which is a faster course anyway, now that I’m a decade and a half older. And no way would it be a big jump, like getting to 4.5 or under 4.<\/p>\n

Having used the NRMT plan twice, I know it will get me strong enough to run another one with enjoyment,\u00a0which is my primary goal, and full of confidence that I will finish. I’d love to break 5 hours again (which would mean improving by 8:20 over Rochester in 2016), but really I just want to savor this experience to the fullest. Since I’m so slow, even adding one more short run per week is another hour or two.\u00a0 Not worth it! But I will add some tweaks:<\/p>\n

    \n
  1. I’ve been doing intervals once a week; keep those and make that part of the first short run (Tuesdays).<\/li>\n
  2. The first part of the short run could be a tempo run. This seemed like a good idea until I read articles on combo workouts<\/a>\u00a0(“Michigans<\/a>“) that mention how challenging they are. I think it’s worth trying, though. I’ll have a rest day on either side of this short-but-hard day.<\/li>\n
  3. I’ll do the second short run back-to-back with the long run (Saturday\/Sunday), instead of having a rest day on either side. Jen Miller<\/a> gave me this idea when describing the Hansons Marathon Method of “running on tired legs.” But no six-day weeks for me!<\/li>\n
  4. Strength training is something I pick up for a while and drop again, but I know it’s valuable. Whether weights or kettlebell, I’ll try to do one session a week.<\/li>\n<\/ol>\n

    But I will listen to my body and drop back to basics if I need to. In both previous marathon ramp-ups a minor injury cropped up, so I’m prepared that might happen again. I’ll be flexible!<\/p>\n

    NRMT is a 16-week schedule and I need a few weeks to ramp up from my current mileage to 15, so it times out well to start mid-July. I have a few races fitted in already, plus I’ll hope to add the Frozen Yogurt 5K<\/a> if it happens for the 5th year—no, we’ll be out of town<\/em>—and Kestrel Land Trust’s 5K for Farmland<\/a> once they announce the date—rats, no, it’s the same date as the Happier Valley Half!<\/em><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
    <\/td>\ndate (Mon)<\/strong><\/td>\nTue<\/strong><\/td>\nThu<\/strong><\/td>\nSat<\/strong><\/td>\nSun<\/strong><\/td>\nTota<\/strong>l<\/td>\n<\/tr>\n
    week 1<\/td>\nJul 16<\/td>\n3<\/td>\n3<\/td>\n3<\/td>\n6<\/td>\n15<\/td>\n<\/tr>\n
    week 2<\/td>\nJul 23<\/td>\n3<\/td>\n4<\/td>\n3<\/td>\n6<\/td>\n16<\/td>\n<\/tr>\n
    week 3<\/td>\nJul 30<\/td>\n3<\/td>\n4<\/td>\n3<\/td>\n7<\/td>\n17<\/td>\n<\/tr>\n
    week 4<\/td>\nAug 6<\/td>\n3<\/td>\n5<\/td>\n3<\/td>\n8<\/td>\n19<\/td>\n<\/tr>\n
    week 5<\/td>\nAug 13<\/td>\n3<\/td>\n3<\/td>\n5 – Bridge of Flowers<\/a><\/td>\n10<\/td>\n21<\/td>\n<\/tr>\n
    week 6<\/td>\nAug 20<\/td>\n4<\/td>\n5<\/td>\n4<\/td>\n11<\/td>\n24<\/td>\n<\/tr>\n
    week 7<\/td>\nAug 27<\/td>\n4<\/td>\n6<\/td>\n4<\/td>\n12 – Faxon Law 20 K<\/a><\/td>\n26<\/td>\n<\/tr>\n
    week 8<\/td>\nSep 3<\/td>\n4<\/td>\n6<\/td>\n4<\/td>\n14<\/td>\n28<\/td>\n<\/tr>\n
    week 9<\/td>\nSep 10<\/td>\n4<\/td>\n7<\/td>\n4<\/td>\n16<\/td>\n31<\/td>\n<\/tr>\n
    week 10<\/td>\nSep 17<\/td>\n5<\/td>\n8<\/td>\n5<\/td>\n16<\/td>\n34<\/td>\n<\/tr>\n
    week 11<\/td>\nSep 24<\/td>\n5<\/td>\n8<\/td>\n5<\/td>\n16<\/td>\n34<\/td>\n<\/tr>\n
    week 12<\/td>\nOct 1<\/td>\n5<\/td>\n8<\/td>\n5<\/td>\n18<\/td>\n36<\/td>\n<\/tr>\n
    week 13<\/td>\nOct 8<\/td>\n5<\/td>\n8<\/td>\n5<\/td>\n18<\/td>\n36<\/td>\n<\/tr>\n
    week 14<\/td>\nOct 15<\/td>\n5<\/td>\n8<\/td>\n0<\/td>\n13.1 – Happy Valley Half<\/a><\/td>\n26.1<\/td>\n<\/tr>\n
    week 15<\/td>\nOct 22<\/td>\n3<\/td>\n5<\/td>\n3<\/td>\n8<\/td>\n19<\/td>\n<\/tr>\n
    week 16<\/td>\nOct 29<\/td>\n3<\/td>\n3<\/td>\nwalk 3<\/td>\n26.2<\/td>\n32.2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    After my first marathon, and again when I found out I got into the New York Marathon, I thought for my next I’d do a more rigorous training plan than the Non-Runner’s Marathon Trainer, which I used for the two previous marathons I’ve done. It’s the most basic possible plan, with even less mileage than […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-231","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/posts\/231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/comments?post=231"}],"version-history":[{"count":6,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/posts\/231\/revisions"}],"predecessor-version":[{"id":309,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/posts\/231\/revisions\/309"}],"wp:attachment":[{"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/media?parent=231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/categories?post=231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.salticid.com\/marathon\/wp-json\/wp\/v2\/tags?post=231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}