By Ashley Worobec
July 30th, 2019
BURLINGTON, ON
Friday, July 26th marked 100 days until the NYC marathon.
100 days might not sound like much, but it still means more than another three months of solid training.
The goal for me throughout this training is to focus on proper recovery and injury prevention, so I’m doing a lot to support those goals.
I try to get to a yoga class once per week, or do some yoga and mobility work in my backyard. Running inherently tightens everything up, and I feel like my muscles and joints move better if I continue to focus on mobility – it only takes a few minutes to see the benefits, and I really advocate this under-utilized component of athleticism to all of my patients.
The general rule is that dynamic stretching (stretching that involves movement, like walking lunges, marching and leg swings) is best to be done before activity, whereas static stretching (stretch and hold movements, like the downward dog seen in my photo) is best to be done after activity.
I am also really trying to focus on sleep, and that 9 hours you see on my Garmin reading happened the night after a 20km run (my longest run to date in this training plan).
Sleep is when our body rebuilds itself, and since marathon training is so catabolic (breaks down muscle), sleep helps to rebuild that damage and repair stressed tissues.
My long run will build up again this weekend to 22km, and then I’ll have a recovery week of a 16km long run- this method of a few weeks of mileage buildup, followed by a recovery week where mileage is decreased, is called “periodization of training,” and it is used across many training domains, including running and weight-lifting.
RECOVERY is key, you cannot expect your body to just do more and more and more without giving it a break periodically.
Another important component of my training right now is building leg strength and power, and this is done with hill running (trills, or trail hills, as noted below).
Although the NYC Marathon route is not known for it’s hills, the number of bridges (and therefore bridge ascents) that we have to cross is deceiving, and there is 10km of ascent throughout the 42.2km route!
Hill training, and the benefit of leg strength, is very important if I’m going to make it up those bridges.
