The marathon training plan given to me at my clinic calls for 4 running days and 1 or 2 or 3 cross training days. I had seriously been thinking that I would run 5 days a week to train for the Vancouver Marathon, as I'd trained 4 days a week for Victoria and want to run faster this time around. More running = Faster marathon time, right? Mmm, maybe. But when I look back at my training for Victoria, I know I missed some of my training runs, and I definitely missed a lot of strength and cross training, as in, I was counting grocery shopping and vacuuming as cross training.
This time around, I really want to be successful in getting both my runs and cross training in. The 4 day a week schedule is time based, but will add up to more miles than my previous schedule. 4 days should be manageable, and at least one day of cross training should be easy to fit in most weeks. On weeks where I have a lighter workload/more energy/extra motivation, I'll fit in an extra easy run or cross country ski.
Now that I've got that settled, I'm looking for some advice on cross training. As I've said, my past experience has ventured from the lame (cleaning the house) to the ridiculous (6 hour hikes up mountains). One shouldn't really count, and the other wipes me out for the next week.
Today, I spent 45 minutes on the bike and then did 15 minutes of arms, using the ball and Bosu. When I was on the bike, I was warm, but it definitely wasn't as intense as running. I realized that I had no idea how hard I should be working when I'm cross training. Is there a magical heart rate formula that I should know about?
What are your favourite cross training activities? How hard do you work at cross training when it's part of a race training plan?
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On a side note, after heaps of snow last week, we are having unseasonably warm temperatures and it's all melting away. This deck table was completely buried on Friday, but is starting to peak out again!
Running with the group last night was more like skating in some sections as the melting snow turned to ice as the temperature dropped in the evening. We must have sounded hilarious - lots of OOoops! WHAAAs! Ahhhs! and Eeks!
In my experience 4 days a week are enough to run a good marathon: I followed that plan 3 times and for 3 times I ran a sub 4h.
ReplyDeleteThe cross training is very good, mine was 4 runs and 2 swims (the first 1500 meters easy and the second 1600 meters faster).
But, as usual, listen to your body.
You probably sent all the snow to VA! :) We are expecting tons of snow tonight, problem is, people here don't know what to do and freak out! :)
ReplyDeleteIn regards to cross training you can give all effort as long as you use different muscles. Biking is very good, even though you use the legs, you use different muscles. Swimming is really good as well, because it is a full body work out. Good luck!
I am also working hard to keep cross-training in my schedule this time around. I'm really not sure what the ideal intensity would be, but I'm always working pretty hard b/c it's either spin class or bootcamp!
ReplyDeleteI love yoga and also just sitting on the bike or elliptical while I read my book. Its a great way to get a workout in and also get some other stuff done!
ReplyDeleteCross training is something I want to do... and need to be better at. But, I did swim this week... and I do try for Pilates at least once a week. I want to get back to spin, but it hasn't happened yet.
ReplyDeleteAnd, thanks for visiting my blog! I liked your idea of visiting all the Amy's on the Tall Mom Blog! So, here I am! :)