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My Palm Beach Training Plan

by Meghann on October 19, 2010

It’s official! I’m registered for The Palm Beaches Marathon on December 5th.

PBregistration

Now what?

Oh right… I need a plan. A good one! :)

The Palm Beaches Marathon is exactly 8 weeks after the Chicago Marathon. That gives me 8 weeks to keep up all the great training I did for Chicago. I worked my butt off training in the heat and humidity for that race and now that Fall has finally kicked in in Central Florida I plan to work as equally hard in the slightly less heat and humidity. ;)

8 weeks doesn’t seem like much, but since I’ve already been in marathon training mode, keeping up my endurance and stamina shouldn’t be a problem. Plus, this isn’t the first time I’ve done this.

Remember the Michelobe Challenge I did back in February? I ran a 5k, 15k, and full marathon all in one weekend only 6 weeks after running the Disney marathon. And you know what? I felt great afterwards.   So great, in fact, that I’ve decide to pretty much copy the original Michelobe Challenge plan. The only difference being the two additional weeks I added in the middle.

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(Click here to see the full plan)

My running coach Megan had helped me design the original plan using the McMillan Pace Calculator.

PBCalculator

I explained the calculator in this post, but here’s a refresher.

Basically you enter your goal time (in my case 4:00 hours) and the calculator spits out what pace you should be training at for tempo runs, long runs, easy runs, etc.

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Example: According to the calculator my tempo runs should be between a 8:20 to 8:42 min/mile pace and my 400m speedwork outs should be completed in 1:48.1 to 1:54.3.

Get it?

The original plan created by Megan emphasizes ending long runs with 3 or 4 miles at goal pace. This is a training technique I’ve ignore in the past, but something I really, really, REALLY want to strive for leading up Palm Beach.

I need to learn to push myself the last 10k of marathons (because that’s when I start to fall apart) and the only way to push myself is to learn to push myself during training.

I’ve got 8 weeks. I’ve got this!

I kicked the plan off this morning with a Fartlek

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Besides two of the three treadmills in my apartment gym being ‘out of order’ (grrr…) the fartlek went great. I did a 10 minute warm up, 8 Fartleks at 8.5, and a 10 minute cool down. My legs felt normal – a good sign for someone running back to back marathons. ;)

Oatmeal Newbie

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As you may or may not be aware I am an oatmeal newbie. After years of not being able to stomach the texture of hot oatmeal, the concept finally appeals to me. I’ve enjoyed hot oatmeal TWICE while on the road the past month and loved it. I figured it was about time to give it a shot at making my own pot for breakfast this morning.

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Being an oatmeal newbie, I had no idea where to start! So, I headed to the Queen of Oatmeal ‘s (Kath) blog for advice and inspiration. My eyes immediately fixated on her ‘Superb Oatmeal Combination’ and I decided to give it a shot. (minus the banana)

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I followed her directions by adding the oats, milk, water, chia seeds, and cinnamon to the pot first. I let it cook until everything had the perfect oatmeal, mushy consistency. Then I stirred in the pumpkin and cottage cheese.

I was a little scared when the cottage cheese didn’t mix well at first, but after a few minutes the cheese sort of melted and blended with everything else. When the cheese melted, the oatmeal was ready to be served. I chose to top mine with dates, granola, almond butter, and fig jam.

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Hmmm….. it was ok. It didn’t ‘wow’ me. I think the banana was a key missing ingredient. Next time I’ll add brown sugar to sweeten it up in place of the banana. I would also leave the cottage cheese out next time, it almost made it too cheesey.

BUT, it was my first attempt and I’m quite proud of myself for coming this far. As I gradually find my way in this oatmeal world, I know I will start to spit out creative, yummy combinations that will compete with the best of them….. I hope. ;)

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