Triathlon season ended for me with the Naperville Tri. I had a great summer experimenting with triathlons and pushing myself in ways I never thought possible (hello 3,000 meter swim!). I am fairly positive that I will spend future summers triathloning and I have dreams of attempting some longer distance tris.
But right now I miss running bad. Like really bad.
Fortunately, I have the Goofy Race and a Half to prepare for and I’m diving into training HUNGRY to run 
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The Goofy Race and a Half is exactly how it sounds, you run a half-marathon on Saturday and then a full marathon on Sunday. Now I know many of you will read that and think I’m crazy (maybe I am?) but I’m not running either the half or the full for time, just for the experience. Some of you may think I’m even crazier now: why bother training for a marathon if you’re not going to race it? Well, my answer is this, with Boston coming up in April, I figured the Goofy Race would be the perfect venue to try out a new training plan. As I’m not running it for time, I’m completely okay with bailing on the plan half way through and creating my own version. I would not be okay doing that for Boston. 
So now the question is what training plan am I using. I have decided to try Pete Pfitzinger’s Advanced Marathoning. I was torn between doing the Up to 55 Miles per Week or the 55 to 70 Miles per Week but decided to be conservative and do the less intensive plan first (I tweaked it to bulk up the miles on occasion), I may do the 55-70 plan for Boston.
For anyone who is a runnerd like me, I highly suggest reading Pfitzinger and Douglas’s book Advanced Marathoning. Not only does the book go over the running plans in detail (including how to adapt them for various circumstances) but it goes into the science behind the training plan. The authors explain why the plans include certain types of runs, what is the benefit to the runner, and why certain runs follow others (i.e. recovery after lactate threshold). I loved to hear the “why” behind the training plans.
The book also goes into pre-race rituals and nutrition but these sections didn’t provide me with any new information. I’m sure they would be extremely helpful to a newbie runner or someone whose previous routines no longer worked.
The book offers two plans for each intensity level (there are 3), a 12 week and an 18 week. I decided to do the 18 week but tacked on three extra weeks to get myself acclimated to running almost every day (it’s been a few weeks) and to spot any lingering injuries from tri season. If something hurts, I can take time off without hurting my training. The plans are split into 5 mesocycles. The first is endurance, the second lactate threshold + endurance, the third is race preparation, the fourth is taper and race, and the final is recovery. Each week in each cycle is different so there is lots of variety. No two weeks are the same!
The runs included in the plan are long runs, medium-long runs, marathon-pace runs, general aerobic runs, lactate-threshold runs, recovery runs, V02 max intervals, and speed training. People who choose to do the 55-70 mile/week plan or the 70+ mile/week plan will also do two-a-days. An entire chapter is devoted to the different types of runs and the authors go into great detail about how to complete each run. Usually a percentage of heart rate and/or similar race pace is given to estimate how hard to do each run.
I am actually really excited to try this plan. My marathon training has consisted of running between 40-50 miles/week at goal pace. I have never done intervals/sprints/tempo runs and I am anxious to see if this plan helps. I also like that the plan includes recovery runs. I’m never very good at running slow on purpose and I’m hoping that adding slower runs into the mix will keep me injury free. Fingers crossed!
Yesterday, I ran 8 miles with a 4 mile tempo run squished in the middle. I believe I ran a 7:34, 7:19, 7:20, and 7:24. The run was definitely challenging but I felt good doing it! Then today I headed our for a 4 mile recovery run. The book urges you to run slow enough during recovery that you feel like you’re storing up energy. This translated to about an 8:30 min/mile for me today. So far I’m liking the plan but I am only two days in 
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Have you ever tried Pfitzinger’s plan? If not, do you use a plan for training? Which one do you use?
That’s awesome that you found a new training plan. I’ve been following Hal Higdon’s plan for this half, except I moved up to the intermediate. I’ve been loving the speed workouts and the increased mileage so far. I definitely find it tough to force myself to go slow, but I’ve noticed that I feel stronger this time around, especially early in the training.
Sarah @ Blonde Bostonian recently posted..WIAW #19: Chocolate Chunk Protein Smoothie {What I Ate Wednesday}
I used a variation of Hal Higdon’s plan for my first half and first full and I really liked them.
I’m glad you’re feeling stronger!!
I dont think you are crazy at all! If you love something and want to pursue it further then by all means you go girl! I am running my first 10k on Sunday and I plan on running the Navy pier 10 miler after that. Im slowly building up my miles to run a half in the winter (hopefully locally).
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I think there’s a half at the end of January on lake shore drive … so that would be local.
Good luck on Sunday!
sounds like a good plan! i hope it turns out great..sounds like you off to a good start
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Thank you, I’ll keep you all updated about how I like it!
I LOVE “Advanced Marathoning!” I trained for my first marathon using the up to 55 miles/week plan and had no problem finishing my race in my goal time. I’m currently training for the Chicago Marathon and am trying to do a plan that’s about halfway between the 55 and the 70 mpw plans by adding about 6 miles a week to the 55 mpw plan. I think I’ll move up to the 70 mpw plan for my next race. I combine the runs prescribed by the training plan with paces from the McMillan training calculator and I’ve found that works really well.
I have a friend who did the Goofy a few years ago and had a lot of fun doing it. Good luck to you with preparing for your races!
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I’m so glad to know someone else has used the plan and liked it!! I felt inbetween the two plans so I gave myself an option of running another 4-5 miles on the second cross training day. That way I can see how my body does and if I feel good, I can up the mileage, otherwise I’ll stay under 55 miles.
This is such a runnerd post. I love it
Good luck with your training! I am a loooooooong way away from ever being able to handle that kind of weekly mileage, but I admire you for undertaking it. Maybe someday!
Bethany @ Accidental Intentions recently posted..Meal Planning
You never know- after your half you may be signing up for your first full
You are So FAB I just can’t stand it.
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Bahaha, thanks kels.
I did Runners World for my first 10 miler and loved the speed and tempo runs, I really did get faster. I’m using Hal Higdon for the marathon since that’s what CARA follows and I’m training with them! Do you normally (before this plan) run EVERY run at race pace? Lol that sounds exhausting! I was always taught to do long runs at 30-90 sec slower.
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I used to try to run fast and hard EVERY SINGLE RUN. Crazy right? I figured every run was a workout and I should try to push it. So stupid! I’m surprised it took me 3 years to get injured!
I think my plan stemmed from the old marathon training of “run long train long”. No concern about pace… just run. Obviously there are new schools of thought that are much better.
How awesome that you are going to do the Goofy Run- I’m sure it will be quite the experience.
My mom and step-dad are actually going to be running Goofy too.
For training plans I love the ones by Coach Jenny Hadfield. Her and John Bingham have some great plans in the their books Running for Mortals and Marathoning for Mortals, plus she has a great website with other plans. I have used some variation of them for all of my longer distance races.
Cate recently posted..Chicago Marathon Training: Week Seven and Eight – Run and Work
I’ve heard of the book Running for Mortals but I’ve never looked into any of the associated plans. I’m glad they’ve worked well for you!
I think it’s great that you’re challenging yourself by running two major races back to back. Everyone has different methods/views on how to become a better runner and your approach will be so interesting and inspirational to follow! I hope to work on improving my time now that my half marathon is done, and reading your success stories will be good for me
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Aww thanks! I’m glad you feel motivated to keep working on your running after your race. There’s a half in late October in Chicago if you’re looking for another race to train for. I’m thinking of doing it as well!
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I am so excited to read that you are doing the Goofy Race too! I just decided I want to do it if I can get my finaces in order! So expensive esp. if you have to travel 100%! I will not be running this for time either but I would like to finish. I look forward to looking up running plans since it will probably be my first full marathon! I figured it’s a good one to do it at since its made up of mostly funness!
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It is really expensive! One of my friends from college has down the goofy challenge before and swears she has travelling expenses figured out. I sure hope so!
Good luck with your first time training for a full! The race should be a blast!
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