Training for a Sub 4

I’ve had this blog for awhile now, but really haven’t been consistent on actually blogging. I’m currently training for my 4th full marathon in St. Louis. The race is April 9th, which is about 14 weeks from now. I’m currently on week 2 of my training plan, so from here on out I plan to post regular updates on how my training is going. For anyone who has never done the St. Louis Marathon, it’s a blast! This will be 3rd year in a row running it. My very ambitious goal is under 4 hours. It’s a hefty goal, but I can do it.

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St. Louis 2015

 

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St. Louis 2016

This training is different than the previous because I found out that my body can’t digest fructose well. That means I’ve had to cut out a good chunk of my carbs. Anyone that runs knows you have to carbo load right?! I’m currently trying a keto (high fat, low carb diet) and surprisingly, it’s been great so far. My macros have been 75% fat, 15% protein and 10% carbs.

Week 1 & 2 of training are off to a great start so far! I love having goals and challenging myself. For the first 4 weeks of training I’m working on my balance skills 2-3x a week. Mostly this is involving body weight and single leg exercises to strengthen my whole body. This week the plan is as follows;

Monday; 5 Miles (easy) I did this on the treadmill (because BRR) and ran at a 10:00/mile

Tuesday; 5 Miles (1 mile warm up, 3 miles @ marathon race pace, 1 mile coold down) This was also done on the treadmill. Mile 1 & 5 were at a 10:00/mile pace and the middle 3 were at a (9:05 pace)

Wednesday; 4 Miles (easy) Ran outside at 9:56/mile

Thursday; 3 Miles (easy) Inside at 10:00/mile pace

Friday; Rest or Stair Stepper

Saturday; 12 Mile (long run) with middle 4 miles at marathon race pace

Sunday; REST

Obviously I haven’t yet done the long run. I’ll be sure to blog after that though because that will be the longest run I’ve done on a keto diet. Wish me luck!

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