ashleyd /

A Low Mileage Marathon Training Program

Greetings, my new running friends!  I’m Katherine and I blog about my
running adventures over at Neon Blonde Runner. I’m excited to be featured as today’s Marathons+Moderation guest post as I advocate something people don’t talk about nearly as often as they should: low mileage marathon training.

 

I’m a 3X marathoner with a PR of 3:26, following a fast love affair with running that started in 2010.

I want everyone to know that you do NOT have to do a high mileage program in order to qualify for the Boston Marathon!

I averaged 32 miles per week training for my most recent marathon PR of 3:26.

Here are my keys to marathon success on LOW mileage:

1)  Take rest days.  Your body MUST rest in order to build back muscle.  Do NOT feel guilty about taking a day off when you’re just not feeling it.

2)  Run faster to race faster.  Don’t be afraid to push your speed at least once per week.  I’ve added in a speed session every week or so and I believe that it really makes a difference.  You don’t even need
to do any formal track work if that idea stresses you out– you can just add a couple “fast” 5K or 10K pace miles into your workouts.

 

3)  Run with a training group.  When you don’t feel like getting out of bed for those early morning runs, you’ll be more likely to do it if you have people waiting for you.  Plus, running with a group or buddy will help you push your pace.

 

4)  Set goals.  Studies have shown that people who set goals have more success.  I don’t always set time goals, but I’ll set goals about what sort of effort I want to put in during a race.  For example, I’ll set goals that I want to negative split or run faster than I did last time.  Or you can have a goal of doing a hill workout once per week.

5)  Make time for non-running activities.  I strongly believe that you need to have balance in your life in order to achieve success in running.  Make time for your friends and family– I’ve never regretted doing so and I think it leads me to be more focused when it is time to run.

 

Best of luck to you in your running journey!  Please don’t hesitate to
contact me if you have questions about specific details.

You can find me on…
Twitter @KatherineHopper
Instagram @NeonBlondeRunner
e-mail neonblonderunner@gmail.com

What are you currently training for?  Does your body work better with high or low mileage? I’m going to run a marathon this fall (TBD) and I think my body works best with low mileage…but I’m willing to try increasing the mileage a little to see what effect it has on my running.

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Five Minute Asian Dinner

I tend to be a creature of habit when it comes to easy, weeknight meals. After a long day of work sometimes I lack creativity when I get home, especially if it’s after an evening event or workout. Therefore, you see lots of omelets, veggie burgers, bowls of cereal, or salads around the blog.

Alexia Sweet Potato Fries photo (11)

But, last night, after a five mile run in Central Park and a Pure Barre class with some fellow bloggers, I was not only ravenous but I was also craving an actual meal. Since it was already 9pm, there was no way I was going out to dinner. Instead, on the subway ride home, I started thinking about what was currently in our refrigerator and pantry that could create a nutritious and easy meal.

Thanks to the Asian Sea Bass we enjoyed Sunday night, the refrigerator was filled with ingredients such as minced garlic, ginger, bean sprouts, and vegetables. Within ten minutes of walking through the front door I had prepared a warm, satiating meal fondly called a Five Minute Asian Dinner.

Five Minute Asian Dinner

photo (15)

Ingredients:

1 package shiritaki noodles

1/2 package defrosted Asian vegetables

1/3 cup bean sprouts

Drizzle of sesame oil

1 Tbsp minced garlic

1 Tbsp minced ginger

1 Tbsp scallions

1 Tbsp peanut butter

1 tsp rice wine vinegar

1 tsp soy sauce

1 Tbsp orange marmalade

 Directions:

1. Par boil or microwave shiritaki noodles, according to directions, drain well

2.. While noodles are par boiling, defrost package of Asian vegetables.

3. Set aside 1/2 package of vegetables and well drained, par boiled noodles in a bowl together.

4. Drizzle sesame oil in a small saucepan on medium low heat on the stove.

5. Quickly saute garlic, ginger and scallions in saucepan.

6. Once warm, add peanut butter, rice wine vinegar, soy sauce, and orange marmalade.

7. Stir with a whisk over medium low heat for a few minutes until combined and melted.

8. Pour sauce over noodles and vegetables, mix well.

9. Enjoy!

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