To keep me motivated for my first full marathon in March we have decided to form a Winter Marathon Training Group that will basically be an extension of the Wednesday Track workouts at Wilson Center. Hillary Peabody our Wednesday Track coach will come up with a training plan we will all follow that will consist of a long Saturday run, the regular Wednesday track workouts plus one or two shorter to medium distance runs and some cross training. We are still getting a feel for where all the interested folks live which will impact where we start our long Saturday Runs, but at least a large chunk of them will involve Rock Creek Park in Northwest DC. Runs will start no earlier than 8AM. People of all paces are welcome, people training for their first full or just looking to improve their half marathon performance are welcome to join. Much of the communication will be via the winter marathon training group Facebook Group. Visit this address and ask to join https://www.facebook.com/groups/DCTriWinterMarathonGroup/. That's where we will post the training plans, pics, set up carpooling and decide the meeting place for each Saturday long run. Email me if you have questions, this is just something we are developing so we might not have concrete answers for you yet but we are developing them email@example.com.
P.S. You can easily participate in this training plan and still hit 1-2 masters swim classes per week so this will be great for folks interested in the National Challenge Championships
P.S. P.S. If you have never been to the Wednesday Night Track workouts at Wilson Center email HillaryPeabody@yahoo.com to get on that email list and take a look at the FAQs here https://www.dctriclub.org//index.cfm?fuseaction=Train.Wilson_Track_Workout
It's winter so starting next week 11/03 the "DC Tri Wednesday Night Track + Winter Marathon Training" Facebook group will be active again. We will organizing long runs every Saturday and Sunday until mid-March. If you want to participate please join the FB group.
The attached google doc has a link to a full marathon training plan, and a half marathon plan on a second sheet.
The plan contains four run workouts per week. In our view, the two critical workouts are the long run and the track session. Marathons (even fast ones!) have been run on these two sessions alone. Other run workouts can be useful for a variety of reasons, but if you are a beginner or injury prone, please build weekly mileage slowly to avoid injury. There is no single good way to train for a marathon – you must do what suits your body, training and experience.
The plan encourages folks to swim because it’s great for getting loose and the post-swim hot tub is awesome, but any form of low impact cross training is recommended. Adding strength work (core exercises, lifting) is also recommended for preventing injury.
Each week one of the committed regulars will send out FB invites to the members of the "DC Tri Wednesday Night Track + Winter Marathon Training" Facebook group with the time and location to meet for that weekend’s long runs. This year we have decided to organize winter long runs on both Saturdays and Sundays. They will typically start at around 9AM. We will try to mix up the starting points to avoid people getting bored. We will always try to plan run routes that won't require complicated cue sheets and will have a bathroom within the first few miles. If you will be running and have a car other people can lock gear in, please post that to the run invite. If we don't have a volunteer with a car then everyone will just have to pack light for that week’s run.
If the run being planned by the regulars doesn’t suit you, feel free to use the Facebook page to see if you can arrange company for an alternative run.
We will also highlight a few inexpensive local races on the Facebook page. Racing can be a good way to introduce variety into run training and get faster.
Looking forward to another great winter of motivating each other to not be lazy and stay healthy!
- Mark, Dan, Meghann