Questions For Andrew M.

I'm determined to follow in your foot steps. I've decided that a marathon will be my Mt. Everest. I'd like to know what your progression from a 5k to a marathon. i.e.. did you do a few 5Ks then 10Ks then Half's and finally a full? How often do you run? How far are you regular runs? What do you do on your non run days? What is your diet like? How are you feeling after your first full marathon? On a personal note I find myself in a very very very slow jog how do I build up to a comfortable run or faster jog?

I know I titled this for Andrew however, anyone with answer's  or more questions please jump in.

 Hey you flatter me with your post - there are lots of folks here with better credentials than me for sure! :)    I am happy to share with you what I can:

First off, I feel the main key to my success is weight lifting.  I started a program  before I started running.  3 days a week, a body part each day and LOTS of Ab work.  I love lifting.  I set goals there, like doing 1 real pull up, 20 pushups, 100 crunches.  I found the captain's chair...  Anyway, lifting is critical for us in my opinion, coupled with a high protein intake, as it ensure we don't lose muscle mass while we lose a lot of weight.  Its a controversial subject, but my own experience says it works.

I started off with a series of 5ks.  In my area we have a winter series, a 5k in Jan, Feb and March,  Dan talked me into running in the January one, even though my longest run was around 2 miles and change at that point.  I did well in it, running it around 35 minutes or so.  Then my church organized with World Vision team to run a half marathon in NYC as a fund raiser. Like a nut, I signed up!  :)  The half was in April, so I had 3 months to train.  I ran the 5k's in Feb and March, and basically followed Hal Hidgon's Novice Half Marathon program. (google it).  Basically its 3 days a week of running, a day of cross training and then a long run, which progressively builds up to 10 miles.  At that point you're ready for the half.  I can tell you my first half I had major over use injury problems in my knee, it was tough to keep going.

I ran my first half April 3 in NYC at 2:30.  I then started using a modified program customized by Dan just for me :)  Same concept, 3 days of base miles and a long run.  1 of those 3 is usually intervals, which is where you can build some speed.  I mixed in lots of races, as that's really where you test yourself.  Most of the time training runs are about distance not speed, so the races really can be a barometer.  For instance, I did 3 half marathons.  The first in April at 2:30, another in June at 2:16 and a third in August at 2:06.  For the record, my half time Sunday was about 2:00.  I ran a 15k and several 10ks plus a 5k here and there as well.  I also cross train on the road bike.  Usually one a day a week I go 15-25 miles as fast and hard as I can (which is not too fast, maybe 16-17 mph average).  I have found I need two days of rest at least, sometimes 3, so I run usually Tues, Wed and Thurs, then long and cross train on Sat and Sun, with Mondays and Fridays totally off, but I mix it up depending on work, and like I said, sometimes I only run 3 days.  I do, however, lift 3 days a week no matter what, except during the taper.  

For diet, I started out very low carb, the typical band diet.  As the long runs crept up over 10, it was very clear I needed more carbs. I don't do simple carbs or any white flour.  Lots of grains, oatmeal, greek yogurt, veggies and some fruit (bananas for breakfast and pre run).  Lots of protein shakes for me - I use high quality isolates.  More carbs during race weeks, using whole grain pastas.  Leans meats and fish a lot, can't really handle chicken (band issues), but I try.  I keep a 500 calorie deficit.  I track everything in My Plate, including workouts, highly suggest you do the same.  Its really easy to over eat when you're training like this.  

So.. If I were to give some advice.. run a 5k and see where you are at.  If you can get a 35-40 minute 5k, look to start training for a half.  Schedule one about 12 weeks away and use Hal Hidgon's Novice plan:  http://www.halhigdon.com/halfmarathon/novice.htm

Once you knockout the half, if you still feel like going for it :)  then schedule a full AT LEAST 18 weeks away, and begin a marathon program.  Hal's will get you there, or ask Dan nicely :)  http://www.halhigdon.com/marathon/Mar00novice.htm   Definitely get in a lifting program that includes abs (core) work.  As those *****ad my posts know, I love http://www.scoobysworkshop.com/ as a place to learn about lifting.

Log everything you eat and how much you workout, and keep your deficit where you want it.  Intervals and hill work  for speed, but really aim for endurance, the speed will come.  

Lastly, as far as how I feel, 2 days after the full... well, I can walk.. I did coach soccer tonight, so I am moving a bit.  Stairs still stink.  Emotionally, I am on a high.  I feel somehow, different.  Confident.  

Hope this was helpful.  Really love to try to pass along some help, so many helped me early on.  I still am not sure I am worthy  - there are folks on here, like Dan, who lost more weight than me, and are FULL IRONMEN!!  

I ran my first 5K this last weekend. I had a 7 month pregnant lady pass me(humbling to say the least) my time was 42:12. I'm signed up for another in November and December which will be a real challenge it goes over a steep bridge of 5.5% grade. I'm looking ahead and 1 10k I'm determined to run is the Copper River Bridge run in Charleston, SC. I think I'm going to set my marathon goal for the Marine Corps Marathon in October of next year. I was a Hospital Corpsman in the Navy and I work on Parris Island where they make Marines so thus the connection to the race.

I have to say every time I think about doing a marathon I get butterflies in my stomach I start talking faster and when I think about finishing that race I get choked up.  If I complete a marathon it will be the greatest personal accomplishment of my life.

 You got this!  I know a lot of folks doing the Marine Corps Marathon at the end of this month - its a great one from what I hear as so many people and lots of things going on.  Sign up as soon as it opens as it does sell out.  You should pick a half marathon in early January, you're ready to start working towards it.

And don't fret the folks passing you on these runs.  Its amazing some of the folks you'll see and their fitness level.  We have 70 year olds in our running club who can smoke me in a 5k.  

Beyond everything Andrew said (Thanks buddy I owe ya $20)... Which I echoe, SIGN UP FOR A MARTHON that is 8-12 months from today. PUT IT IN STONE!!!!

For my first marathon, I followed a book called, "The non-runner's marathon trainer". It has you follow a 4 month program that progresses from 3 miles to 20 for your training run. Most training programs will have you do a long run on the weekend and another longish run mid week with some speed and tempo runs thrown in. I would look for a training program that is 5 or 6 months because after years of inactivity, your body may be a little pissed that you are doing so much. Often times during training there are setbacks and a 6 month training cycle gives more leway for recovery. Like Dan said, find a marathon about a year from now and sign up. That is the most difficult thing to do.

 Also, just to add, I found that one of the ways I avoid over use/knee problems was to do my shorter base mile runs on a treadmill.  Its boring as heck I know, but the pounding on the roads is tough on us, especially when we haven't lost all the weight yet.  For a while I was doing all my running on the roads, and I could not shake the injuries.  When I switched to using the TM more for the shorter runs, it really helped a lot.  They say an incline of 1% is similar to road running.  I also love the TM for speed work as you can totally control time, speed and incline.

The other thing is shoes.. make sure you have a great par of shoes that your feet are comfortable in.  Most of us big guys often lean toward cushioned shoes, which of course are also most expensive, but you should have a pro recommend just for you.  I went through new balance and asics and finally found the Nike Vomero, which I absolutely love on my super wide feet.

Yeah I figured out pretty quick that I needed good shoes. So, I found Fleet Feet in Savannah. They are amazing.  I called them and they suggested me coming in the afternoon and then made me walk and run in my current shoes adn then just my socks. Then did a complete measurement. Then had me try on about 10 pairs of shoes till I found the perfect fit. I ened up with a pair of Brooks. I love them. Also bought some running socks that help kep my feet dried and cooler.

I appreciate the advise on the TM.

Fleet Feet is great! I just bought a new pair from there on Thursday,and even against my better judgment,trusted the shoe fit experts and ran my 1st half marathon in them on Saturday. My feet felt great and for the first time in months I didn't end the long run with blisters on my toes. I end up at that store a lot,I don't even want to think about how much money I have spent there.

I am registered for the Bluffton half marathon on November 13th.If you want to give it a shot come on out,they have a 4 hour time limit. They are also doing a 5k with it as well. Let me know if you'll be there.

Don't think I'll be ready for a 1/2 by 11/13. I'll be in Moncks Corner with my wife celebrating our anniversary that weekend too. My next 5K will be the Community Bible Church 5K here in Beaufort on Oct 16th then my first 10k at the Savannah Golf Course Run on December 31st. Then my first half will be the Critz Tybee 1/2 on Feb. 5th. The only race after that I know for certain is the Marnie Corps Marathon. I'll throw in a few races in between including the Savannah Bridge run and the Copper River Bridge run in Charleston.