Training Book Review: Advanced Marathoning

With the Twin Cities Marathon on deck, it was time to re-read Advanced Marathoning by Pete Pfitzinger. I've been following his half marathon plans for the last couple of years, and was excited to give his marathon training a go for TCM. I read this back in 2011 when I was in the peak of my PRs, and wanted to refresh my brain on the principles.

It was totally worth a re-read, and it helped reaffirm the training we've been doing leading up to this cycle. It gave me confidence in our plan, preparation, and goal for the fall. I'm really excited to put in the work and toe the line on October 7th to see what my legs and brain can do!

My rating: 5 stars

Summary from goodreads:

Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life.

Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance.

With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you.

Advanced Marathoning + It Only Hurts When I Breathe

I've been running for...awhile now, but I still consider myself a newbie runner, especially when it comes to 26.2.  There is just so much about the marathon that I don't yet understand, and that's probably why I keep coming back for more.  I'm that kid who would work on a story problem without coming up for air until it was solved, all nice and tidy like.

Luckily for me, I also like to read, so there is no shortage of information out there for me to learn by.  I'm also blessed to have some fasty fast friends who are much smarter when it comes to training for the 26.2 (and really just in training in general).

At the start of the year, I had skimmed through Pete Pfitzinger's Advanced Marathoning as an option for Fargo training.  I was intrigued but mostly scared, and moved along to some other marathon books.  A few weekends ago, I was riding a running high, and since I couldn't go on another run (yes, I was literally having one of those days, hate me if you wish) I decided to tuck in to my book.  Danielle had sent it to me when I was originally toying with the idea of a fall marathon.  Uh hi... that marathon is like in 8 weeks.  Shhhhhhhh don't tell my brain that.

Anywhosits, I felt like I was back in school all over again, which is great, since uh... I am! ..... taking notes, marking up the book!  (Sidenote:  I had such a hard time highlighting things in textbooks when I first started college.  "A marked up book is a sad book," my grandma used to tell me.)

I found some interesting gems that I thought I'd share.  Since everyone and their dog has probably read the book, you can probably skim over this, but it doesn't hurt to re-read and re-learn info.  :)

I love all the information about heart rate zones.  After Fargo, I got a heart rate monitor (from the insanely nice Tara, thanks again!) and have been paying attention to the zones I should be in based on the types of runs I was completing.  It was interesting to realize that without paying much attention to the HRM, I tended to be right in the middle of my range for my easy runs and long runs.  I also learned at the end of an interval workout that my puke threshold matches up pretty darn closely with my max heart rate.  Good to know!

One thing I am confused/intrigued by is the long run pace.  Pfitz states that your long runs should be 10-20% slower than your goal marathon pace.  Based on a marathon goal pace of 9ish, I should be running a pace of 9:50-10:40 on my long runs.  He also says that your heart rate should be 74-84% of max.  While my heart rate is within the appropriate range, my pace doesn't fall within that range.  Does that mean I get to be a faster marathon runner?!?!?  Ok then... done.

Another note in regards to heart rate is your range for the actual marathon.  While Pfitz says 79-88% of your max heart rate, I'm guessing this is skewed towards someone who is faster than I am.  What would be a better goal/range/estimate for someone in the 3:45-4 hour range?

Overall I don't feel there was a whole lot of new information (other than HR, since I know very little about that) but was nice to reaffirm some information I learned the hard way, such as don't run your long runs at marathon goal pace!  I did this, and struggled in my first marathon after the 3 hour point because that's as long as I spent on my feet during my longest long runs.  Also, reaffirmed the statement, "you have to run slow to run fast."  Which I always thought was a bunch of hoopla.  :P

You can make a lot of mistakes in training for a half marathon and shorter distances, and still do great.  The marathon seems to be a very precocious beast that I have yet to master... maybe some of this info will help!

Any other great running/racing/marathoning books that I should read?
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This weekend I was convinced I was dying.  I went for an easy paced run Friday after work, and I thought my lungs were going to explode.  It felt like I was gasping for air and that my lungs were the size of an unblown up balloon.  Luckily after the first 25-30 minutes it let up and I was able to continue without dying.  But I still didn't feel great.

Saturday I woke up and struggled to breathe and was convinced I was sick with some sort of allergies.  I rested and missed out on seeing KK in a penguin suit at a wedding, :(  but I was determined to be healthy and ready to take on my 8-10 mile run on Sunday with 6 at tempo.  Within the first couple of miles I knew something was up.  I was doing my warm up (roughly the 9:50s) and my heart rate was hovering around 175.  To give you an idea of where my heart rate should be, I usually try to keep it below 155 for easy runs/long runs.  During my 5k RACE two weekends ago, it maxed at 177.  Uh...yeah.  That's not normal.

I decided to head for home and struggled to keep from having my heart explode (or so it felt).  I was getting light-headed and nauseous from not taking in enough oxygen.  I took a few walk breaks and brought my pace down suuuuuuuper low.

When I woke up this morning, I finally noticed a pain in between my shoulder blades.  My breathing was still messed up, so I decided to suck it up and head to the chiro.  Nothing against chiros, but my health insurance suckkkkkks so a 10 minute session is $90.  Uff.  Turns out breathing is worth $90, especially when you have a goal race in 13 days.  She checked my alignment and immediately noticed that one hip is higher than the other.  Oh hai hip/piriformis/IT band/runner's knee issues!  Next she set to putting my back in to alignment.  She flipped me over and started pressing on my ribs, and it felt like she was poking me with a burning nail.  Apparently that means your ribs are out of place.  Three ribs later and I could breathe.  EEEEEEEEE! 

As soon as I got home I threw on my running clothes and headed out for a 6 mile run.  I was even able to do some 4x100 m pick ups at the end of the run.  I did 6 miles in 55:52 for a 9:19 pace.  4x100 m. 6:59, 7:03, 6:58, 6:55.  I randomly met up with another chica who was running my pace and had company for a mile.  She's running the Sioux Falls HM too and is looking to break 2 hours.  So fun!

And a random funny quip, I bought Kyle a sweet Alabama shirt when I was down south, and without realizing it, I bought myself the inverse of it.  When I realized my mistake, naturally I told him the shirts would be our "christmas card picture outfits!"  JK I don't do Xmas cards, but now I want to start.  After not seeing Kyle all weekend, he showed up at my apartment to take me out on a date, and **you've guessed it** TWINSIES!!!  I was the stubborn one, and made him change into a shirt that was in the back of his truck, man I'm bossy.  (he would agree).

Fall Marathon Pros and Cons + Fargo Marathon Race Photos

Last week, my office ex-hubby and I were recapping my marathon and discussing what's next. Prior to Fargo, I had come to terms with the fact that with starting grad school in the fall while still working full time, I was going to have to scale back the running. I thought I'd see how the first semester goes and maybe maybe be able to train for the Green Bay Marathon in the spring if I could balance my life. However, in our conversation, I confessed that I was so bummed in my race in Fargo, that I'd run a race this weekend if my body would allow it (don't worry, I won't/didn't).

Well of course, Tom, being the enabler starts spouting off fall races. While I'd love to run Twin Cities Marathon, there is just too good of a chance for hot and humid weather the beginning of October. And then he mentioned Mankato Marathon.

Well.... shoot.

Time for a good ol' Jeri crafted Pros and Cons list!

Pros

• The race is in late October.  High probability of cool (or even COLD and snowy) weather.  Perfect-o!
• It's far enough after the Sioux Falls half, which was originally my goal race for the fall.
• It's cheap.
• I wouldn't have to train through the whole summer (only about half of it).
• It's semi-close to home. Meaning I could convince my parents and Kyle to come.  (sidenote: while almost in tears at mile 24 of Fargo, I vowed to NEVER run another marathon without massive support on the course. Hah.... drama queen).
• It's far enough out that I can heal, recovery, and repair whatever is wrong with me so it doesn't happen the next go around.
• Without a solid marathon time, Danielle will SURELY beat me in our challenge! ;)

Cons

• I will be working at least 40 hours a week.  Attending classes 6 hours a week.  Studying an unknown amount of hours a week, and training for a marathon takes 7-8 1/2 hours of just running a week (not including stretching, long run prep, ice baths, post long run naps).  Oh and that Kyle guy..... I'd like to see him more than 12 minutes a day.
• Less flexibility in my racing schedule.  I would probably only be able to run the Sioux Falls half in the fall while doing marathon training.
• I will have to train in July and August.  As in, even if I wake up at 4am it's still 85+ degrees and 100% humidity.  :/
• Long runs and long run recovery will surely cut in to my Wild Water West time.  This could be catastrophic.

The jury is still out as of now, but feel free to pipe in with your two cents, especially if you're planning on doing Mankato.  If not, make sure to let me know if you're doing any other super sweet (primarily half marathon) races in the fall in my general area.  If I don't do the Mankato, I'd like to run a half in August, September, and maybe two in October.  :/

And can we talk for a minute about how sweet my running friends are?  When I was originally throwing this idea around, I had asked Danielle to send me a copy of the 12/55 Pfitz training program, because that's what I was toying around with doing.  Imagine my surprise when I get a package from Amazon with the whole g.d. book. Looooooooooooooove you kitten. :)

 

 And now on to some horrendous Fargo Marathon race photos.  I was really bummed.  If you remember, my C goal was to take good race photos if all else went to poo poo.  Well there were very few pictures, and they kind of all sucked.  No money from me this time folks!

Kyle's comment: This must be early in the race. You don't look like you're going to kill someone.

What's that?  Someone took away my birthday??

Saaaaaaaaaaad Panda.

Finish line photo.  Of course they didn't capture the arms in the air exuberance of finishing.  Instead they got me stopping my watch.  Also the left foot kick out.... might you be the stem of my knee hip problems??