Marathon Training Goals + Your Input

Today is going to be a bit of an off topic post about running.  I figure its my blog so I can write about whatever I want.  If you don’t want to read about marathons, you can skip to the end where I ask about your input for future post ideas.

If you have been reading my blog for a few months, you know that I just completed my first marathon in September.  I wrote briefly about finishing the marathon right here.  Originally I had a goal to finish the race in 3 hours and 42 minutes; however, my actual finishing time was 3 hours and 58 minutes.  Honestly, I was just happy to finish the race under 4 hours by the time I was done!

I didn’t think I was going to sign up for another marathon when I finished it, but I  have a friend trying to talk me into the Seattle Rock n’ Roll Marathon on June 25th.  Also, my wife has started to run a little bit as well.  She finished a 5k race a couple of weeks ago, and she is running her first ever 10k at the end of this month (I will be running it as well).  So, after talking it over, she is going to do the half-marathon and I am doing the full marathon.  We just signed up a couple of days ago and paid the fee, so there is no turning back now!

My Marathon Goal

My goal this time around is to finish the race under 3 hours and 30 minutes.  Yes, I realize that is about 30 minutes faster than my last time, but I will be better prepared and know what to expect this time.

The most important lesson I learned from my first marathon, is that the last 4 or 5 miles are the hardest.  Yeah, I know…everyone knows this!  However, until you have run 22 miles, and then try to run 4.2 more, you don’t realize how hard it really can be!

How to Accomplish my Goal

So, in order to combat the fatigue that will surely come at the end of the race, I will be taking a slightly different approach.  I will be focusing more on leg strength, speed, and distance training.  To develop leg strength, I will be doing more weight training and plyometrics.  I did very little weight training for my last marathon and no plyometrics.  This will help to develop more core muscle strength than simple running does.

Speed training is going to be critical to my success for this marathon.  Instead of running 26 miles at a 8:30 to 9:00 pace, I will be running hopefully at 7:45 to 8:00 pace.  In order to accomplish this, my body needs to get used to running at a faster pace.  So, I will be doing lots of tempo running at paces much faster than 7:45; probably around 6:45 to 7:15.  The tempo runs will obviously vary in length, but will be anywhere from 3 to 10 miles.  I will also be mixing in shorter interval sprints of 400 meters to 1 mile about once a week.  (I would run several reps at those distances).

Long run are definitely critical to marathon success as well.  Long runs are built up slowly over several months.  However, the longest I ever ran before the marathon was 20 miles last time.  For the Seattle Rock n’ Roll, I plan to train at much longer distances.  Hopefully I can get a couple of runs in at over 30 miles a piece.  Then when I run 26.2 miles, my body will still feel good at the end because its used to running further!

My Brother is Crazy

My brother is an ultra marathoner (runs 50 and 100 milers), and has let me know that if I want to actually do well in a marathon its critical to run distances longer than the actual race.  This makes a lot of sense to me.

Anyway, I still have a long time before I start intense training, so I probably won’t get serious until February or so.  In the meantime, I will be running probably 3 times a week with one of those runs being a longer run of about 8 to 10 miles.  I also plan to hit the weights and swim at the gym until the February/March timeframe.

So there you have it, my overall goal is 3 hours and 30 minutes, and that’s my basic plan to accomplish it.  I will certainly have a much more detailed workout schedule, but I really doubt anyone wants to see it!

Your Input for Future Post Ideas

Okay, I hope I didn’t bore you with the running talk.  Now onto the more relevant stuff…

I have been brainstorming ideas to write about recently for this blog and I’m looking for your input!  Do you have any ideas that you would like to see me discuss?

So, let me know in the comments below what you want to see!  Do you want to know more about niche websites?  Do you have questions about WordPress or Adsense?  Is there some SEO question that has been nagging you?  Do you want to see another music video?  Did I forget to mention something that I promised in a past post?

Anyway, whatever it is…let me know!  I am looking for some great ideas, but most importantly I want to write about what you want to read about!  If you don’t respond, I might just get stuck writing about marathon running…so you’ve been warned!

delicious | digg | reddit | facebook | technorati | stumbleupon | savetheurl

10 Responses to “Marathon Training Goals + Your Input”

  1. Hi Spencer
    I would like to see you experimenting with different back linking strategies and trying to establish which are the most effective-pure article marketing,blog commenting or forum profile link building,web 2.0 purely or any other method you might use.

    • Great idea Terry. It always best to mix up the types of links that you get to your site: articles, profile links, blog comments, etc. However, it might be interesting to do a case study that focuses exclusively on a couple of different backlinking techniques.

  2. Good for you man. I can’t imagine running a marathon. I’ve recently decided to pick up running, but to be honest, I’m having a tough time getting started.

    Got me some running shoes, a good place around the corner to run. Now all I need is about 2 hours of time in my day that I don’t know what else to do with. With a full-time job, a wife (also with a full-time job), two kids and a substantial commute, I’m really struggling to find the time.

    After seeing a co-worker in the elevator with his gym bag, upon my remarking to him that I wish I had time tow work out, quickly replied, as though he had been waiting all day for me to ask, “You can’t find the time, you have to MAKE time.”

    Uggghh!, why does he have to be right?

    Good luck. I admire your ambition. I’m sure the same drive and personality traits that allow you to successfully train for and finish a marathon are the same ones that allow you to succeed with your on-line marketing and income generation.

    Thanks for the post.


    • Yep, you have to make the time! You also don’t need 2 hours of exercise time. Even if you only run 30 minutes, that’s still 3 to 4 miles…which is pretty good. If you do that just 3 to 4 times a week that’s a GREAT workout… My typical workout is only 30 minutes to an hour in length. On the weekends I will do a long run that can be up to 2 hours, but that is only as I get closer to the marathon itself.

  3. Hello Spencer

    Another great post! I would love for you to post about some negative results. As you know bad results teach you what not to do.

    What have you done in the past 3 months that has NOT WORK?

    Have you pick the wrong domain? Pick the wrong product? Backlink to fast?

    What is that one thing, that you DON’T RECOMMEND?


  4. Hi Spencer,

    Best of luck with your next full marathon in 2011. As a veteran of completing 7 marathons in 2 years, one of which was in New York, the training is all about preparation.

    Look after your body, and get used to being on your feet for a few hours is really all the training needed. That said, you know that translates into many hours of training a week.

    Anyway, keep us posted and good luck.


    • Philip, that’s awesome! Its great to see another internet marketer that also runs Marathons…great advice from a veteran…thanks!

  5. Hi Spencer,

    I definetely would like to see your working schedule. I got into running 2 years ago and last year I ran my first half marathon.

    This year my goal is to go for the full marathon, but also would like to decrease my time since it seems I’ve reached a plateau. Last year I did plyo and worked well for me, so I highly recommend it.

    Would you mind sharing your trainning schedule with me? I’m also interested in exchanging diet tips if you want.

    Take care!