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Old 09-24-2009, 10:16 AM   #1
Omry Peled
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prepering to run a marathon using only the wod

hi guys
my name is omry (32) ,crossfit level 1 cert' instructor ,x armature cyclist ,doing sports ever since i started walking (martial arts,gymnastics,track & field ,3 years in the israeli army special forces...)

two months from today ,I'm planing to try and run a full marathon (42 k) in under 3.5 hours (my first ever marathon) .
the only workouts I'm going to use to prepare myself for the event, are the ones published on the main site ,a.k.a "the wod".

the reason I'm doing this is to create awareness to the benefits of crossfit and its ability to prepare an individual for everything out there...

crossfit is new in my country (Israel),and some "noise" is required to get stuff moving.
besides,it looks like a great way to test how well this stuff really works

any tips ?

thanks 4 reading
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Old 09-24-2009, 10:20 AM   #2
Michael Ingley
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Re: prepering to run a marathon using only the wod

I know you say only main site wods, but try using crossfit endurance too.
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Old 09-24-2009, 11:26 AM   #3
Lawrence "Bo" Boland III
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Re: prepering to run a marathon using only the wod

2 months is all you're giving yourself? When was the last time you did a run 10+ miles?

I don't have any experience with marathon training, but I'm wondering if you're not giving yourself enough time to train.
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Old 09-24-2009, 11:39 AM   #4
Robert Woller
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Re: prepering to run a marathon using only the wod

3.5 hours for your first marathon is a tall order, but I wish you the best of luck
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Old 09-24-2009, 11:40 AM   #5
Omry Peled
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Re: prepering to run a marathon using only the wod

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Originally Posted by Lawrence "Bo" Boland III View Post
2 months is all you're giving yourself? When was the last time you did a run 10+ miles?

I don't have any experience with marathon training, but I'm wondering if you're not giving yourself enough time to train.
last 10 k run was 2 months ago - 43 min

endurance used to be my main thing befor i started crossfit,8 years of teaching indoorcycling ,triathlon atc'
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Old 09-24-2009, 11:50 AM   #6
Omry Peled
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Re: prepering to run a marathon using only the wod

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Originally Posted by Robert Woller View Post
3.5 hours for your first marathon is a tall order, but I wish you the best of luck
thanks
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Old 09-24-2009, 11:52 AM   #7
Omry Peled
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Re: prepering to run a marathon using only the wod

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Originally Posted by Michael Ingley View Post
I know you say only main site wods, but try using crossfit endurance too.
don't you think i'll miss the point? (enduranc training will be too specific for the event..)
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Old 09-24-2009, 12:21 PM   #8
Jonathan Yoon
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Re: prepering to run a marathon using only the wod

According to most race predicting calculators, the equivalent performance numbers have you finishing anywhere from a 3:17 to a 3:32 marathon time based on your last 10k time.

http://runningforfitness.org/calc/rp...bmit=Calculate (WFS)

http://www.mcmillanrunning.com/mcmil...calculator.htm (WFS)

However, as the second site mentions with a 5k runner (your 10k time falls under the same umbrella of warning):

Quote:
"Do keep in mind that a 5K runner is unlikely to run the equivalent time in the marathon off of 5K training. The runner would obviously need to train for the marathon to accomplish this equivalent time."
The best advice I can give you is to pace yourself. You'll need to run an overall pace of 4:59 min/km (8:01 min/mile). You can approach this one of two ways, either run the first 32 km at an easier pace and run the last 10k at a faster one OR you can just try and maintain the 4:59 min/km pace throughout the whole thing. The first option usually doesn't beat you up as badly and allows you to have enough gas in the tank to hammer the last 10k hard to the finish. The other option may or may not allow you to finish in the time you want since there is a good chance you'll slow down in the second half of the race.

There's also the hydration, electrolyte balancing, and course nutrition aspect you need to pay attention to. If you dehydrate on the course, you won't finish or will finish much slower (not to mention possibly getting hospitalized as a worst case scenario). If your balance between your electrolytes and hydration is off, you could suffer from hyponatremia. If you're not use to consuming any kind of calories when running, downing an energy gel, gatorade, or coke can have you headed to the nearest toilet. However, if you don't consume any kind of calories on the course, your body's glycogen stores will eventually run out and you'll feel like someone just took the air out of your tires. All of these things are completely individual and what works for one person may not work for the next, this is one reason why supplementing CF with some sport-specificity helps greatly since you can practice all of these things, including pacing.

Good luck, but I really hope you're not setting yourself up for failure.
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Old 09-24-2009, 12:28 PM   #9
Robert Woller
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Re: prepering to run a marathon using only the wod

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Originally Posted by Jonathan Yoon View Post
There's also the hydration, electrolyte balancing, and course nutrition aspect you need to pay attention to.
Excellent point, and those things really need to be played with for you to find what works for you specifically. That really needs to be dialed in before attempting an endurance event, especially if your goal is to finish with a competitive time.
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Old 09-24-2009, 12:36 PM   #10
Shane Skowron
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Re: prepering to run a marathon using only the wod

Well...good luck.

I did have tips but they relate to training. Jon covered the other important things.
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