UPDATE: I have had several inquiries regarding training guidelines for marathons. Most of those who asked have limited time to train and resisted the traditional approach of increasing mileage to 70-plus miles a week. Because of the interest, I will present quite a different approach to marathon training suggested by Olympian Jeff Galloway in an article in the August 1990 issue of Running & Fitnews (American Running and Fitness Association).
1. Thirty miles a week is probably plenty of mileage to get ready for a marathon. Increasing to 70 miles or so a week results in injury for many people and, as a result, many who train for their first marathon never make it to the starting line.2. Run one long run every other week. Start with a run of six to eight miles, and increase the distance by one or two miles each time. With a slow increase in mileage, you will enjoy your training and flow right through the program. Your "wall" (maximum distance) is related to the length of the most recent long run. By slowly increasing the distance of the long run, you will extend your ability to run that distance comfortably.
Running a long run every other week is important, because few people can recover in six days from runs of more than 16 to 18 miles. Don't worry about losing your conditioning level; you can keep the conditioning gained from the long run for even more than two weeks.
3. Run your long run very slowly. According to Jeff Galloway, you gain the same endurance from a slow run as from a fast one. The faster you run, the longer you'll need to recover. Run the long run at 11/2 to 2 minutes a mile slower than your marathon race pace.
4. Eat plenty of carbohydrates during the three days before your marathon and cut back a little on training. Avoid too much solid food the evening before. Stick with foods on the morning of the race that you have tried before. When in doubt, make it light and easy to digest.
5. Use your long training runs to find the best pre-race warmup routine. Generally, it's best to awaken at least three hours before the race and drink about 4 ounces of water every 20 to 30 minutes right up until starting time. About an hour before the start, walk for 15 to 30 minutes, followed by light jogging or more walking for 10 to 15 minutes.
6. Start out slow and easy when the race starts; many races are lost by going too fast too soon.THIS WEEK'S HEALTHFUL LIFESTYLE GOALS:
I have suggested many different goals since New Year's. If you have followed these changes, you are living a much healthier life than before. For the next few weeks, I thought it might be a good idea to share some really good low-fat recipes with you. All of these recipes are from the "How to Lower Your Fat Thermostat" seminar recipe collection (Courtesy Dennis Remmington, M.D., Provo, UT 84604). All can be prepared in 15 minutes or less.
SWEET MUSTARD CHICKEN - Ingredients: 1 pound chicken tenders, 1 cup unsweetened apple juice, 11/2 tablespoon honey, 2 tablespoons Dijon mustard, 1 tablespoon corn starch, 2 10-ounce packages of Chinese-style vegetables (with seasoning pack), 4 green onions and 1 can pineapple tidbits.
To prepare: rinse vegetables in cold water and drain. Cook chicken tenders in large non-stick skillet until white and tender. Add drained vegetables and onions, reduce heat, cover and simmer. Mix juice, honey, mustard, corn starch and seasoning packet. Increase heat, push vegetables to one side of pan, add sauce and stir until thickened. Mix, spoon over hot rice.