marathon running for smokers

[Tyche]

Just watch this and you'll feel better about your situation.

My Path To The Ironman: 101year-old smoking marathon runner

And yes, believe it or not, there are sub 3hr smokers.

Edit: On 2nd thought, no there are no sub 3hr marathon runners who smoke. Noone can run a marathon even thinking about smoking. Stop now, or you will fail.

[Shuemue]

Get some nicotine patches and/or gum for the first few weeks, deal with the cravings while you clear your lungs.

[wintersquall]

Get some nicotine patches and/or gum for the first few weeks, deal with the cravings while you clear your lungs.

shit's even more expensive than smoking over here shue, just another instance of how america fails... spend hundreds of millions on "the truth" advertising campaigns to make people stop smoking, then fail to subsidize the actual stop-smoking aids lol...

it's a matter of willpower in the end, and if i don't have the willpower to quit with all the reasons to, there's no way i'm going to finish the marathon anyway. the snus will be there if i panic and can't control myself, i'll do that instead of going to the store for cigs but only as a last fucking resort.


i'll watch that video from home tonight, but just because the human body -can- be trained to do almost anything doesn't mean it's a good idea... dude's crazy and no matter how cavalier he acts about it i guarantee he feels like shit 90% of the time, at least compared to how he'd feel if hewuzdoinitrite.

[Talus]

Get on Chantix, should be about $120-130/month, which may be cheaper than what you're paying for cigarettes. You really should talk to a doctor about your plans, and regardless of if you were roped into running a marathon, doesn't mean you HAVE to run it. If you see a doc, and it just happens that the doc thinks it's not a good idea for you to run, then don't run, but be supportive of your friend. Go out on the morning of the race, yell for your friend, make a sign, let them know where to spot you.

I ran my first marathon, and looking back, I was a little undertrained. My longest long run was 19 miles, and I paid for it on race day - I finished in a little over five hours. I've always been athletic, and never been a smoker, but never been a runner either. I've run six marathons, and my PR is down to 3:28. I've run the Marine Corps Marathon the past three years and will continue to do so.

To put things in perspective, if you average 12 minute miles (pretty common if you run/walk the entire way, or if you're a novice and bonk hard after the first half, which is also common) you'll finish in 5:14.
11 min miles: 4:48
10 min miles: 4:22
9 min miles: 3:55 (Just under 9:15, like 9:12-9:13 miles gets you in under 4 hours, a goal for a lot of people)
8 min miles: 3:29
7 min miles: 3:03
6 min miles: 2:37
5 min miles: 2:11 (and you're an elite or a kenyan)

Your lung capacity will suck for more than a week or two, but if you stick with it, your overall health will increase, your lungs will get stronger, and you'll be less at risk for heart attacks, strokes, etc.

[Edit: Like Tyche said, most people don't run negative splits. Some people start out way too fast, in the wrong corral/wave, and I think overall people have a tendency to overestimate their own capabilities. The people that run negative splits are the ones that start very conservatively and see how they feel at 5/10/13.1 miles.]

[Stumblingdrunk]

well i had started writing a rather lengthy response explaining why, from your starting point a 9 month training period for a marathon was over ambitious, and was going to recommend asking your friend if he'd be willing to go for a half marathon instead. However i was trying to figure out the amount of weekly mileage you would be capable of working up to prior to the event when i stumbled across this, Montgomery County Road Runners - 2008 First Time Marathon Training Program

PHILOSOPHY

The program's philosophy is simple, we believe that any healthy adult can complete a marathon if: 1) they have the desire; and 2) they train properly by following the program. The program should provide participants with the physiological and mental toughness necessary to go 26.2 miles. The marathon should be an enjoyable experience (although not an easy task). By following the training program, it should be possible to run the marathon in relative comfort, without hitting "the wall."

The program gradually builds up your average weekly miles from a minimum of about 15 miles a week at the start in April to about 40+ miles a week just before the event in October. We want you to average at least 35 miles per week running for three months before the marathon to be in the proper shape. If you come to the group workouts on a regular basis, follow the monthly schedule, run the average weekly miles prescribed, and do all the scheduled long runs; you will be able to finish a marathon by the end of the program. Over the last nine years the program has had virtually a 100% completion rate for those who finished the program.

This is not a “walk-run” program as you would find in the Galloway training program. We run our workouts (except for water stops), and our program participants run the entire marathon. This is not a fundraising program where you would be asked to money for a charity.

You do not have to be a fast runner to do our program or complete a marathon. We will put people of similar abilities together in pace groups, based on 10K (10,000 meters = 6.2) race times and other criteria. Pace groups typically range from about 8:30/mile to 12:30/mile for their long slow-distance training.

This program was started by Paul Friedman in 1995, based on his experience running many marathons, conversations with world-class runners he has trained within the past, and ideas he picked up from other coaches through a variety of sources. It is similar to the program developed by Benji Durden (published in Runners World in August 1993). Like Benji's program, the long, slow run is emphasized as the central theme for marathon training. According to Benji, you should be able to go for about 2 hours without stopping during your long run about three months before the marathon, and gradually increase your long run to about 3 to 4 hours in duration. We have also borrowed workout ideas from coaches Owen Anderson, Jack Daniel, and Roy Benson. From 2002 - 2006, the program was led by John Noble, a senior coach with the program since its inception. John has completed 55 marathons and continues to participate and provide valuable guidance and support. In 2007 Andy Steinfeld (RRCA certified coach who has run 13 marathons and 3 JFK 50 milers) and Lori Kaleikau (RRCA certified coach who has run 10 marathons) took over the reigns as co-directors.

Depending on the number of days spent working out following Higdon's 30/30 program, you should be capable of doing 15 miles a week after 1 month which is stated as the base for their program. which leaves you with 8 months to train and increase your mileage. Bear in mind that this does say "healthy adult" and I have no idea what your current health situation is. Also, the single largest threat you face is overtraining. The 10% rule, it is your new god. Never increase your weekly mileage by more than 10% in a single week. By following the 10% rule, you should be capable of running 40 miles a week by week 13, starting from your 15mile a week base. Though the program linked above seems to set an even slower pace towards 40+ miles a week. At your age, rest is a key part of your training regimen, do not ignore it. good luck.

i was a two pack a day smoker when i got back into running (the first time >.>) though i was significantly younger than yourself.

[Tyche]

Getting in the right wave is key. They'll have the waves lined up on raceday. They'll have 6and under up front, then go to 7, then 8, then 9, etc and line people up according to their average mile time so you don't get slow runners up front and fast runners in back. It's safer and helps people get in the right wave. What I suggest you do (and I do this too), get in the wave about a minute slower than what your average is. If you run a 7 minute mile, start off with the 8s. Work yourself into your pace. First one I ran, I started off in the 8's (which was my average) and ran right past the 8s with the 7s for the first half. Then I finished at an 8:02 pace, so my split was terrible. If you can balance your split (or run a negative), you'll feel pretty good after the marathon.

Edit: I was actually going to suggest the Furman method of training. You have a lot of options as a beginner.

[wintersquall]

At your age...

GET OFF MY LAWN!!



good advice being given here all around. i had a full physical in april of 08 from my doc and other than him telling me again to quit smoking, all systems were go and i haven't had any health incidents since then.

i'll look into the furman method as well, my aim here is to finish no matter what before that medical van lol... once i get up to 10 mile runs etc, i'll start worrying about pace and gauge whether or not my sights are set too low. the only nice thing about this is that it'll be the only sporting event i've ever competed in where i wasn't actually trying to win the damn thing, so there will be a lot of freedom there... this is from a guy who ran a sub 17 min 5k in CC without training at ALL, and abruptly passed out afterwards XD of course, that was... exactly 20 years ago. damn.

first thing is to quit smoking, man that's gonna suck.

[Stumblingdrunk]

GET OFF MY LAWN!!



good advice being given here all around. i had a full physical in april of 08 from my doc and other than him telling me again to quit smoking, all systems were go and i haven't had any health incidents since then.

i'll look into the furman method as well, my aim here is to finish no matter what before that medical van lol... once i get up to 10 mile runs etc, i'll start worrying about pace and gauge whether or not my sights are set too low. the only nice thing about this is that it'll be the only sporting event i've ever competed in where i wasn't actually trying to win the damn thing, so there will be a lot of freedom there... this is from a guy who ran a sub 17 min 5k in CC without training at ALL, and abruptly passed out afterwards XD of course, that was... exactly 20 years ago. damn.

first thing is to quit smoking, man that's gonna suck.

well thats good, and 17 mins is a very respectable time. But keep in mind, the knowledge that its not a competition isn't always enough to keep yourself in check. Seeing as you were at one point a competitive runner, ditching the urge to go just a bit faster might not be too easy, do your best to ignore it. Over the past several years i've ditched running several times due to injuries from getting back into it too fast and too hard too soon, all the while knowing better...

[Tyche]

Weird thing about distance running, you'll be happier with PRs over winning. Let's say you run a 1:15 half marathon and come in first overall, then 2 months later you run a 1:12 half marathon and get 3rd place overall. You're going to be much happier with getting 3rd place with a fast time.

Furman method:
Amazon.com: Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World): Bill Pierce, Scott Murr, Ray Moss: Books

I highly suggest buying this book. Serif suggested it to me a long time ago and I've been playing with it and I'm extremely happy with it. Actually, if you buy this book, you won't really need me to tell you anything else. It covers everything you need to know, from what a new runner should do, to nutrition, to qualifying for Boston. It covers programs for people who run 12+ mile/minute to people who run 6 miles a minute (lol, late discovered typo....6 miles a minute would be awesome. I meant 6 minute miles =/).

[Ace-o-fire]

Weird thing about distance running, you'll be happier with PRs over winning. Let's say you run a 1:15 half marathon and come in first overall, then 2 months later you run a 1:12 half marathon and get 3rd place overall. You're going to be much happier with getting 3rd place with a fast time.

So fucking true. When i would run winter track in HS ic would get like a 26 200 and get like 4th or 5th then next meet get a 25.4 and be jumping for joy when i was 11th down the list.

also Tyche know any good short distance sites? or info?

[Tyche]

Never actively tried any methods for 5ks and such, so I really wouldn't be the person to ask.

[Melena]

Get on Chantix, should be about $120-130/month, which may be cheaper than what you're paying for cigarettes.

Bolded for emphasis. Smoked for 11 years, quit in about a month due to this pill.

[Atreides]

I quit smoking 1 week after I started Chantix as well, back in August of 2008. I had been a pack-a-day smoker for 8+ years, 1 week later I had no desire to smoke whatsoever. Back when I was smoking I did almost no physical activity, after quitting I started walking then eventually jogging then onto elliptical when I joined a gym, but since I quit smoking I've lost 35 lbs or so and trimmed down to 6% body fat, I'm in the best shape I've ever been in only 6 months after quitting smoking.

I can pretty much guarantee that without Chantix I would have never been able to quit. For me the trick was realizing I needed to be addicted to something, and transferring that addiction from cigarettes to healthy living/exercise. I had very few side effects, nausea was the worst part for me but it was pretty much a non-issue if I made sure to eat a full meal before my doses and chill for about 30 mins after taking it.

I can't recommend chantix enough, cost me around 5-6 bucks per day which is about the same price as cigarettes in NJ without insurance.

[Serif]

Wooo another running thread!

Okay first of all you need these shoe....

Hah you thought I was going to do it didn't you tyven!

If you need any help feel free to PM me anytime. Although Tyche is covering a lot of material. And yes that book I told him about the one he linked is a god send for anyone who is wanting to get into running long distances.

I wouldn't say smoking is the least of your worries, you will be more concerned about diet and liquid intake on marathon day.

I seriously think if you go full fledged into this you will never want to smoke again honestly.

I still drink like a fish sometimes, it has cut down a lot lately though.

[wintersquall]

shoes are covered, avia ARTs - very similar to these: http://cgi.ebay.com/AVIA-ART-Athleti...QQcmdZViewItem

brought all my gear to take to the gym tonight, leaving work a little early and heading there to get everything set up. what's a good measurement i should try to take tonight in order to gauge my fitness, like a "before" picture of my health?

[wintersquall]

well... first training day.

i warmed up fast walking for 5 min, then ran 1/2 mile in exactly 5 minutes, then warmed down for 4 min. then hit the weights for one set of each exercise.

i could've def made 3/4 mile, but 1 mile might've not been possible. the half hurt.

it's a start.

[Talus]

Each step gets you closer to where you wanna be, even if those steps add up to a half-mile at first. Keep up the good work.

[Tyche]

It sounds absurd since you are running, but exercise those calfs and quads. Running is repetitive and works the same muscle groups over and over and over. You want to build them up with other exercises as well. I do these

Standing Calf Raise Exercise

single leg squat exercises <--- This is ridiculously hard at first. I mean really really hard.

Knee Exercise: Wall Slide Works Thigh Muscles to Support Knee Joints

Get in the pool and spend some time swimming. Swimming is great for running. Do some deep water running. Also get on the bike for awhile, as well as a rowing machine. Ellipticals are good too.

TBH, I'd spend at least 1 or 2 days a week not running at all at the gym. Just cycle some cross training exercises and give your legs a rest. Deep water running is good for recovering your legs.

[Jefe]

Not bad, don't give up m8. The point of all this is to plan your routine and have realistic distances for you. Also, improve your running technique, so you may want to look into that with more detail (upper body, arms, posture, etc.). Last, try to cover 2x the distance for the next week.

[Tristam]

honestly walk/running is a really good start, focus more on the time you've spent working out rather than the distance or speed. The endurance will come, you won't hit a point of diminishing returns for a while.