Marathon training – lifting, running, food update

I’ve been getting quite a few questions about running & lifting & using macros so I figured with my snow ❄️ day today, I’d share what I do here. It’s not a recommendation for anyone, but it might be a good starting point for someone.

I updated my original post but also wanted a fresh post because my marathon training is starting to take shape. And I think I’ve found the system I’ll be sticking with for the Marathon in 9weeks.

My main goals in training are to 

  • maintain a lean Physique
  • PR (3:12:00 or better) in a marathon & qualify for Boston 2018.
  • More importantly, I want to do this in a sustainable way- a way I feel I can keep up as a lifestyle. I’ve come from a background (the past 10years) of being in an endless cycle of “prepping” for a race or npc show hard core, then not knowing what to do after the race/show. 

So I am really focused on doing something maintainable year round.  — for me, that’s shaping up to be :

  • 45-55miles a week ,
  • lifting 3 days a week (40min each -link below)  and
  •  using a macro approach to food.


Running Training:

I am using this book as a guide:

I’m using the 12-week plan of the middle range mileage— 55-70mpw (miles per week) plan — with a couple modifications.

  • Making my long run day on Saturday (not Sunday) … & basically I use their training weeks but I made up my own calendar for it to fit my schedule — I.e. Instead of doing their M-T-W-Th-f-sat-sun, my mon-sun will be in this order of their days: W-Th-Fri-Sat-M-Sun-Tues … 
  • Using the mileage that my training team is doing on Saturdays versus the mileage In the plan
  • Lessening the mileage by about 10mpw (miles per week) so it’s 45-55mpw (there are several weeks where it hits 56-70miles which my body isn’t ready for & I don’t feel that’s a maintainable amount for me right now)
  • Feeling free to take a day off when needed to rest/recover– listening to my body.

This is my simple running & bible verse of the day calendar– I wrote down the miles from my plan, then write in(if I adjust mileage)  & circle the amount I actually do. And I am keeping track of the verses I make a wordart of (I’m posting 1/day of those on my faith  inspiration IG page: @RebekahKFaith



Lifting workouts:

  • I will be Lifting 💪🏼 3days a week- alternating days ideally. I pair my lifts up with the days of the shorter runs in running plan (my Sunday/Tues/Thurs right now)…
  •  I’m using the CARVE plan for my lifts. These are full body lifts (they include both upper & lower body exercises and incorporate core & plyo work as well).


Nutrition:

I’m still working with ADOFITNESS for my diet. I get a set of macros to use each week from my coach Amber. She sends me a set for my workout days, rest days, & a refeed day each week.

  • I use the my.macros plus app to track my macros daily. I’m not one of those people who can run & eat whatever they want & look great– I actually have to keep myself accountable on food in order to have good workouts and get results. 
  • Daily macros are different for everyone – the my.macros app has a calculator you can use to find your own. The app is $2.99 (only 1 payment- not a subscription) and is far better than myfitnesspal in my opinion if you’re serious about hitting your nutrition/fitness goals. 

Workout nutrition: I workout early. I suggest finding what works best for you, but this is what I do & find its working well.  

Lifting days– 

  • Preworkout fuel (while I do my bible study) — 1/2 UCAN rocket fuel 🚀 (1/2scoop ucan + 1/2tbsp MCT oil + water) img_5445img_5453
  •  Go to gym & LiftCarve lift
  • Mid workout fuel — gel/shot blocks — each of these are about 100kcal – all carbs. The Huma is one I’m hoping to like & to use when I’m racing Bc it’s a more natural product causing less of a sugar spike.
  • img_5441
  • img_5455
  • Run – this will be an easy/feel-good pace.
  • Post workout meal/breakfast. -> 25-30% of my daily carb macros & protein.

This system will allow me to hit the weights hard like I like to on the 3 days a week that I lift/run….. I don’t care much about my running those days because I’ve decided that the most important weekly run weekend long run because that one simulates a race day for me. So my focus during the weekly runs and lift/run days is mostly just to hit my miles for that day.  I run by how I feel during the week, keeping an easier (Talkable) pace most days.

Running/Long run days :

2-3 days a week I will be doing a run of 9-20miles. For those days:

  • Pre-run rocket fuel 🚀 (ps I Prefer to blend this to get the froth on top,  but you can also mix the ingredients and shake it if you have people still sleeping in the house 😉)

img_5314-2

Macros for it:

img_5454
If the run goes beyond 15miles (2hours), I’m also planning to use one of the gels mid-run.  The HUMA chia gel (pic above) was recommended by the same ironman athlete who recommended the ucan/mct 🚀 fuel combo, so I’m going to use that to test out during my longer training runs coming up.  


Recovery: 

I’m incorporating several things to make sure my body is able to recover quickly and repair correctly.

  1. Stretching & Using my roller for 10-20min daily – a little after my run and then during the day.  img_5448
  2. Drinking at least a gallon of water a day (I usually hit 1.5gallons) img_5444you can use my code REBEKAH for 10%off your own jughugger
  3.  Using digestive enzymes to help my food breakdown correctly and utilize the nutrients more effectively (code RebekahC10 saves you 10% on these from gains in bulkimg_5456


Bonus tip— 1 way I get water in (especially during the winter is by using tea or mocha flavor bcaas. 

I use the water from my gallon to make hot water to mix with either. The bcaas are just 4kcal a scoop & I find 1 scoop gives me good flavor for about 4-6cups of water. There are additional benefits to bcaa as well (muscle recovery/repair being the most important). 

img_5461

img_5462

Happy training everyone!

Example: Today’s run I changed from 14 to 10 miles. 


It’s all about your own goals and what works for you. A mid-week 14miler isn’t something I think is maintainable for a lifestyle for me right now (maybe 1 day it will be!) but 90minutes is :).  I managed to get 10 today, keeping my Heart rate below 145bpm (easyish pace). ❤ 

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