#7974367 - 11/21/14 01:42 PM
Confused about how to proceed v.postmarathonworkoutroutine
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RedheadsFTW
Post Master
Registered: 03/10/09
Posts: 2629
Loc: St. Paul, MN
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First, sorry for coming into this not overly informed, I don't have a whole lot of free time right now!
It's been about a month and a half since I completed my first Marathon (4:43) and after taking it rather easy and letting my body fully recover, it is time to start winter training. I'm currently 6'2 and right at 200lbs, so I have some work to do.
Goals: Core strength, larger muscles throughout the body(I'm aware that "distance" running hugely affects this), become a faster runner (up to 13 miles)
I am having some trouble figuring out where to start. I have never consistently lifted weights before, and have never done a program.
Based on the little bit of research I have done, the Powerlifts 5x5 routine and treadmill speedwork on days off seems like about what I can do. Or should I hold off on speedwork for the most part until winter is almost over?
If anyone has any quick suggestions, post them up! I will eventually have time to sit down and figure out a plan.
Edited by RedheadsFTW (11/21/14 01:43 PM)
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#7974463 - 11/21/14 02:19 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: RedheadsFTW]
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dirtyS13drifta
dirtyS13drifta
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I'd be cautious about adding speedwork and weights at the same time. Both are pretty intense.
My thoughts, Keep your base miles decent. Add the weights (starting strength maybe?) Once you get to a decent level of strength in 4-5 months it'll be spring time. Change your weights to a maintenance level, and add speed work as your "intense" training.
As for why Starting strength? It tends to do more lightweight reps to help your body learn the movements and build teh muscle memory. A lot of newb gains are precisely from this. It's about your body learning to perform those moves as an efficient sequence. It also ramps up a little faster than most programs as it's for newbs experiencing newb gains. It also functions well as an all in one program. No need to figure something out. Just do what it says, there are calculators online for the warm-ups.
Also, any of the full body lifts will build core. All 6 of the movements in SS are relatively full-body and all of them help the core.
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#7974549 - 11/21/14 03:02 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: ]
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Flipped
Flipped
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Any 5x5 that includes dead lifts, squats, flat bench and military press will do fine. Do that until you stop getting newb gains.
Starting Strength is a good one.
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#7974774 - 11/21/14 06:13 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: ]
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dirtyS13drifta
dirtyS13drifta
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Technically SS is 3x5, but it tends to have slight higher non-working sets.
I think the main benefit of SS is it moves up faster than many other programs(every work-out vs every couple weeks).
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#7974790 - 11/21/14 06:28 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: ]
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Flipped
Flipped
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I meant stronglifts....sorry, been while.
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#7975187 - 11/21/14 11:54 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: RedheadsFTW]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Wewt that's right about where I am now (8:30 or so 10k pace) I run about 12-15 miles a week, have a long/slow day (10:30 ish pace) and a few tempo-ish runs (8:30 pace for 3-4 miles) but I basically skip speed work days. I can't run a marathon but I'm bordering on holding a 8:00 pace for a 10k and 9:00 for a half. Most people say that Hal higdon guides are good.
But if you want to be fast I think the consensus is you need more time spent running fast, at goal pace, faster than goal pace, etc etc. I have no idea what I'm talking about FYI and am great if u need tips on being skinny-fat
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7975328 - 11/22/14 08:25 AM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: stickaz_old]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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If he is doing SS 100% as written, I imagine recovery will become an issue fairly quickly if he is running many miles a week. Squatting 3x a week and deadlifting 1-2x a week will put a pretty decent load on the legs once you have been doing the program for several weeks. That's not to say that SS isn't a great program, but OP might find himself stalling on those lifts quicker than if he was just doing SS.
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#7975519 - 11/22/14 12:24 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: RedheadsFTW]
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bt0
Post Master Sr
Registered: 02/22/10
Posts: 7284
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Read something the other day that said to wait 1 day per mile raced before starting any serious speedwork. Easy recovery crosstraining after a long race is good.
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#7976564 - 11/23/14 09:56 AM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: RedheadsFTW]
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Flipped
Flipped
Unregistered
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Starting Strength book will be your key to proper form.
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#8055720 - 01/21/15 05:29 PM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: 137]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I'm semi-officially on the contemplating-a-first-marathon camp here
oct 25, morgan hill http://mhmarathon.racemine.com/Themes/MHMarathon/content/files/mhm_2014_map_full.pdf
a decent hill [to me] in that first 14 miles or so.
:gulp:
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8056145 - 01/22/15 12:51 AM
Re: Confused about how to proceed v.postmarathonworkoutroutine
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11398
Loc: The OC
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Don't do it. You'll get hooked, drop 30 lbs, continue kicking @ss, and start fat shaming the rest of CSI.
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