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Training Schedule Adjustments for Running Multiple Marathons

Question:

“How do i need to adjust my training schedule for running multiple marathons (one a month for 4 months). i haven’t been able to find training schedules for this kind of running. I don’t know when to taper, how to do speed workouts, etc. i am trying to get under 3:30 for one or all of the races. I also want to know how often i should do gu or gels during the race. i have run more than a dozen marathons, yet i still can’t figure it out. If you have any advice that would be great!

Oh ya, if you know of any running studies i could be a part of that would be awesome too.
thanks,”
Sherrie Wayment LOVE2RUN

Answer:

Hi Sherrie,

The short answer is yes, you would want to adjust your training based on the number of races you plan to run and the frequency with which you plan to run them. The marathon distance takes a toll on your body and without adequate recovery you will not be properly, rested, refueled and ready for the next one. That said, I would think seriously about running one per month, especially if you are trying to set a personal best. I am a pretty firm believer that you can only really “race” 2-3 marathons per year – the incredible effort it takes to do well in a marathon (training: including mileage and speed work as well as recovering adequately) is quite taxing. Not knowing your current training schedule, it is difficult to make specific suggestions or comments – I am also not a coach, and consulting with one would be a great place to start. Paul Pilkington [Lora Erickson, and Janae Richardson], [members] of UtahRunning.com’s expert panel [offer] coaching services and may be a great resource for you to develop a training plan specific to your needs.

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Marathon Training Schedules for an Older Runner

Expert Panel Question???

“There are many training schedules for a marathon but there doesn’t seem to be anything tailored for an older runner. I’m 59 and would like something geared more to me. I just can’t run fast.”

(ask your questions to the UtahRunning.com Experts here)

Answers!!!

Response from Paul Pilkington:

I would follow one of the marathon training programs, but would make some adjustment on the recovery days between hard workouts. As older runners we tend to need more recovery. Once we get over 40 years old we start to lose muscle. Training helps to offset the loss, but an untrained over 40 year old will lose around a pound of muscle a year. As a result, instead of 1 easy day between quality workouts you might need 2 or 3 days. You’ll still run on those recovery days, but don’t be afraid to slow down and listen to your body. If the schedule says go hard on Tuesday and Thursday you might want to experiment with Monday and Thursday to get an extra day of recovery.

Response from Janae Richardson:

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by on Mar.03, 2010, under Expert Answers, Utah Running

Why Strength Training is Important to Runners

Imagine a scenario that places you at the starting line of the Ogden Marathon. The past nine months has been a trying ordeal of 4:30 a.m. training that included tempo runs, interval training, and fartleks, all aimed at producing a marathon personal best of 2 hours and 50 minutes.

You have been unwavering in your commitment to weekend long runs despite missing birthdays, anniversaries, holidays, and your kid’s soccer games. You’ve even developed an appreciation for gels and look forward to sneaking a few during your lunch break at work. Fast forward to mile 22 of the marathon, you survived the “wall” by logging massive training miles and a smart nutrition strategy but you begin to notice that your once eloquent stride of a 6:30 pace (think antelope on the Wyoming high desert) now resembles an oil pump jack that has you slogging at 10:15 pace. The last four miles of the race are a test in mental fortitude, that PR of 2:50 turned into 3:30 and some change. After the race you sit down and analyze your training plan. It seems all there, the mind numbing tempo runs, the vomit inducing intervals, and not to be forgotten, a near addiction to vanilla-ginger gels. You’re dumbfounded and disgusted with yourself. You make a vow to never race again, especially the marathon distance.

How could this scenario have been turned around into that personal best? Simple–strength training. In the past, runners have eschewed barbells and dumbbells for fear of “bulking up” or that the extra time devoted to strength training would be better spent on improving ones VO2 max. These fears and ideas have been supplemented by quality research showing that concurrent endurance training and strength training produce a more efficient and faster runner.

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UtahRunning.com Press Release

Newly Launched UtahRunning.com Provides a Comprehensive Resource for Runners and Athletes

UtahRunning.com is a new website for running enthusiasts. This online resource features a community for runners as well as a comprehensive resource of races in Utah.

February 5, 2010 Salt Lake City, Utah – UtahRunning.com, officially launched on January 15th 2010, aims to become the premiere destination for Utah runners, athletes and race coordinators. As this new website seeks to encourage more people to run and lead a healthy lifestyle, UtahRunning.com provides useful tools dedicated to all things related to running. Resources include a list of upcoming races in Utah, and an expert panel of doctors, nutritionists, athletes, and coaches who answer questions about running.

UtahRunning.com’s expert panel includes twenty of the top running, fitness and health experts in all of Utah. Web visitors can ask their running related questions and get quality, informative answers. These experts include Olympic athlete Lindsay Anderson, who qualified for the 2008 Olympics in Bejing and represented the US in two World Championship events in Osaka and Berlin. Other experts include Paul Pilkington who is the Weber State University Head Distance Coach and Steve Scharmann who is a Sports Medicine physician currently practicing in Ogden.

UtahRunning.com is a centralized destination seeking to provide essential information to tourists and locals alike. In general, Utah is considered to be one of the top states for running enthusiasts. For example, recently, Runner’s World named Utah’s St. George Marathon one of the top four choices for “Marathons to Build a Vacation Around.” Further, Runner’s World ranked this marathon as one of the “10 Most Scenic and Fastest Marathon” and “Top 20 Marathons in the USA.” Running competitions take place year-round throughout the state in areas including Moab, Bryce Canyon, Zion, Canyonlands, as well as the cities of Salt Lake City, Provo, and Ogden. UtahRunning.com welcomes race coordinators and directors to visit the website and submit information about upcoming races in Utah.

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UtahRunning.com Slogan Contest

September 19, 2009 UtahRunning.com started a slogan contest to allow the community to help the UtahRunning.com team come up with the best slogan for the website.

Applicants were able to enter as many slogans as they wished. The one winner received a cash prize of $100. If you would like to watch the video explaining the slogan contest visit http://www.youtube.com/watch?v=PvxjvHI21Ok.

So you are probably wondering who won the contest, right? Well Dustin J. of Salt Lake City was the winner with 46% of the votes. The slogan to be used which you probably have seen through out the site is “Your Run Starts Here”.
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Utah Running Races

Running is of the most focused physical activities that you could ever take on. It not only challenges your body but also your mind and your will. The ability to concentrate and find a rhythm in putting one step in front of the other is what running is all about. While to some runners Utah running races are about winning, to others they are about the accomplishment of finishing the race. If you are a runner, then Utah is the place you should be headed for the Utah running races.

The state attracts all kinds of runners, from professionals to people who are running a Utah 5K or a Utah marathon for the first time. With its diverse land forms the Utah land is a great challenge to run on. Also the fact that many of the cities in the state offer running routes help professionals and amateurs train for the many Utah running races held here. Utah running includes marathons, half marathons and family races. This makes it possible for virtually anyone who is interested in running to train and participate in Utah running races. Whether you live in Utah or are visiting you are sure to find a Utah marathon or Utah half marathons on at some part of the state, all through the year.

Some of these marathons require you to register much in advance. So do check for the details in order to avoid any disappointment. Utah running races offer a diverse terrain and it is best to train accordingly. Running is a sport that helps build confidence in one self and adds to the self concept one develops. It is a great way to bring discipline and order into one’s life and is recommended for all age groups. And the best place to go running is Utah, the state that goes all out to support runners.

Typically Utah running races will have the competitors broken up into divisions which will be male and female, and then also various age groups. Utah running races tend to be a wide variety of different lengths; therefore, they require a different array of athleticism. The good news is that you can get out and participate in Utah running races even if you are a beginner.

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