So Much TRAINING Going On!

"Disclaimer: I received free entry to Rock n Roll VA Beach race as part of being a BibRave Pro. I also am training with Gatorade Endurance. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

What is up everybody? It's that time of year when our Fall half and full training plans start up, or in my case, pick up in intensity. I am running the Rock n Roll Half Marathon on September first, and using this as a benchmark race. The course is mostly flat but there is some elevation halfway through. I'm will be trying for a PR, but the humidity and heat in Virginia will make that tough during the Summer. One thing I will be doing is fueling with Gatorade Endurance during my training for the Marine Corps Marathon in October. During your training it's good to run a race around half the distance of your goal race. This gives you an idea of where you are training wise and what you can work on. Also you can use my tips below to help your training.

Fueling is important in training, both when your actually running and not. Most people say eating a pasta dinner the night before helps aka 'Carb Loading', but I find two nights before helps me more. That gives your body time to digest and process the food. The night before I go for something high in protein, and of course eat the same thing I always before before my long run.

When training it's okay to miss a run or workout. I've missed loads of runs, especially during the week. Just pick up the next day with what's on your schedule. The same goes if you cut a run short. Don't try to make it up, just keep going with your plan.

Per Gatorade Endurance recommendations during a race or training you should consume at least 30g of carbs per hour. So if you plan on running a half marathon in 2 hours, then you should consume 60g of carbs during the race. Of course, these are recommended, you may find you need more or less. As a rule I usually take fuel at the 6.5 mark, but this year I am trying to take more so I don't crash or run out of energy toward the end.

Stick around for more training post and if you want to run a Rock n Roll Series race check them out HERE.

For more information on Gatorade Endurance go HERE.

You can follow my training on Insta or Twitter @bwachter70
Also check out my YouTube and IGTV channel Run Bigfoot Run

Until, next time, lace up and get out...

Ben

All Aboard the Training Train!

So we're about 4 weeks out from Freedom's Run Marathon and training is right on schedule. I am using the FIRST training plan that has me running 3 days a week and 2 days of cross training. For cross training I'm using an elliptical, I would rather bike, but I don't have one so elliptical it is.

I just wrapped up week 12, but made my long run 18 miles instead of 15 due to missing some miles last week. The FIRST method has you running less, but the runs are at a faster pace than normal and more high intensity. Looking at week 13 I have a 6 x 1200 track workout, that's pretty intense! One thing I have adjusted is I still run with a group twice a week, so I have cut back on my pace on one of those days, and just relax.

I also have one more 20 mile run at the end of week 13, then begin to taper on the long run, but keep up the track intensity and the tempo run varies until we get to the last week, when it's just easy runs with time over distance, just to keep up your fitness.

So why did I pick this plan? I had heard a lot about it and the fact it's 3 runs a week was appealing. I've done plans that were 5 or 6 days a week and could never get the workouts in and started working harder to make them up or skipped it all together. FIRST also allows us to have adequate rest between ours runs, even though we still have cross training days in between them, it's not a daily grind of pounding the roads.
 I started using FIRST about halfway through training. I was training with a group that already ran their target race and at my fitness level it was easy to switch over to the FIRST plan to finish off my training cycle.

I'll be back in 2 weeks for some final thoughts about how my training went and if I think I'm ready for Freedom's Run or not.

Spoiler: I'm ready. I've also been posting videos about my training over on the Youtube channel. Check it out and while you're there subscribe. Here's the LINK.

You can also follow me on Twitter and Insta @bwachter70


Remember, lace up and get out there

Ben

2 weeks out and looking at a PR

Hey everyone, Ben here and lets talk about weather stalking and setting a PR at the Rock n Roll DC Marathon. As a Bib Rave Pro I was asked to write a blog post about Athlinks.Com so we will talk some about them also. I was also selected to run the Rock n Roll Marathon as a rep of Bib Rave for free. For more info about Bib Rave and being an ambassador go here.

So the marathon is about 2 weeks out and I have started checking the 10 day forecast twice a day. It has gone from 30's and snow/rain to 30's and partly cloudy. I'm really hoping for the latter, as I hate wet socks. Most people will tell you that you should have everything locked down as far as race day wear is concerned, but things change. I do agree with not buying anything new for race day without testing it. I will admit I do get a new pair of socks before a big race, but they are the brand and model I already wear.

You know, I dislike 2 things about running, tight socks or wet ones. I'm just that way. So back to the weather. I know I'm wearing shorts and calf sleeves. As for the top half it's either a shirt and gloves or singlet and arm warmers. I'm still not sure.

Time to check the weather again. It's warmed a few degrees and will be mostly sunny. Do I wear a hat or shades and a buff? I'll decide next week.

So on to the PR section. I've been running for 7 years now and started using Athlinks when our local RRCA chapter began posting results to the site. I signed up and started finding my races, and other people with the same name in Europe. Don't worry I didn't claim those. The funny thing about this marathon is it will be the first since 2014 that I'm not a pacer so I'm looking to PR. Looking at my Personal Records on Athlinks I see that 4:46:56 is my current PR for the marathon. I'm shooting to finish under 4 hours this time and get a new number on the board.
 My trail marathon was actually my first marathon ever. I know how to pick a tough one. I do see one thing on this. The race that is listed as my 5k PR was actually a 4k but still credited as a 5k.

Looks like I have to email Athlinks about changing that. Good thing they have great service and can help you with most anything.

Except the weather.

Lace up and go running...

Ben W

Marathon training, 4 weeks out.

My hair is Awesome!

What's happening running friends? As a Bib Rave Pro, I am sometimes able to opt in to run events and promote and write about them. So in 4 weeks I will be running the Rock n Roll Marathon in D.C. If you want to run, use code RNRBRP2018 and get $15 off.

I started adding a long run to my weekly miles about 5 week ago, so I've had nine weeks to get ready. The usual training plan is 16 weeks but with an average weekly mileage of 25 miles or more I can be comfortable in ramping up on short notice. The funny part about running another marathon was I said earlier in 2017 that Richmond would be my last marathon after the scare I had in the Spring. Well, I lied. The lure of the marathon is too strong to resist and I'm at it again but better prepared.

Training is going well, even with the weather  we have been experiencing here in Virginia. I'm running with a group more and that has really helped me improve. We run at least twice a week on different 7 mile routes and practice 'first to last' so nobody gets left behind. One day a week I set aside for track work, which is usually based on 10k or half marathon pace, so we are going much faster than I plan for the marathon.

Saturday long runs are broken up with helping to coach a local 10k training team. Seeing first time runners out going further then they ever have before is rewarding and inspires me to do better.

That's enough for today, I will see everyone next week for 3 weeks out and look at the course and my plan of action.

Lace up and get out...


Ben