After last week’s workouts, you should be feeling incredibly proud, excited, pumped-up (and maybe a little sore) by what you have been able to accomplish! Remember when running 10 miles seemed daunting? After Saturday’s 18 mile run, 10 miles should seem like no big deal now. Congrats on how far you have come!
Running 18 miles is no easy task and while we take the next 2 weeks to drop down our mileage a bit and focus on strength and speed, we can look to others for inspiration and motivation for those long runs coming up in the next month. While it is no secret that a healthy vegan diet can give you an edge in competitive running, there are a few outstanding athletes who have brought vegan training into the public eye- and thankfully they wrote books about it to share with us! Here are three great reads to keep you motivated during the last 10 weeks of your marathon training:
1. Eat and Run by Scott Jurek:
Discussing everything from Jurek’s animal-based childhood diet to his explosion into the ultarunning world, Eat and Run is inspirational to runners and athletes of all levels. Jurek, who set an American running record for running 165.7 miles in 24 hours, didn’t grow up as an athlete and wasn’t even very fond of running when he began to train. This is the perfect read for new runners going through the highs and lows of training.
2. Finding Ultra by Rich Roll:
This is the perfect read for anyone who thinks they are “too old” or “too out of shape” to achieve their athletic goals. Roll, who at the age of 40 was unhealthy, overweight and inactive, took control of his health and his life by adopting a vegan diet and an intense fitness regimen. After completing the “Epic 5,” five back-to-back Ironman triathlons in less than a week, Roll shared his story of motivation, change and accomplishment.
3. Thrive by Brendan Brazier:
For anyone who has ever wondered, “what should I eat while I train?” Thrive gives a complete and easy-to-follow nutrition guide to optimize athletic training. Focusing on whole, plant-based foods, raw and allergy-free options, Brazier gives you the tools you need to put down those gross energy bars and gel packets and fuel you body on natural, vegan foods.
Here is your sixth week of recommended workouts:
Monday: 10 minute warm up, 40 minute easy run, 5 minute cool down
Tuesday: 1 mile warm up, 6 miles fast run, 1 mile cool down
Wednesday: 10 minute warm up, 50 minute easy run, 5 minute cool down
Thursday: 10 minute warm up, 55 minute easy run, 5 minute cool down
Saturday: 1 mile warm up, 8 miles easy run+4 miles marathon pace, 1 mile cool down
Sunday: Cross train 30-60 minutes
Keep up with your weekly marathon training and find running tips every Monday on Peaceful Dumpling!
Week 5: The Ideal Daily Schedule for Runners
Week 2: Nutrition for Training plus Green Smoothie Recipe