Wanted to let you all know that I updated my “Training” page with a lot more information, including a long list of free marathon training programs available online, ready and waiting for your next marathon adventure.
I also uploaded two PDFs I made – one of a running log you can use to keep track of your training, and another one-sheet of my interval training exercises (modified and expanded from the recent NY Times article citing research indicating that these simple body-weight exercises can improve cardiovascular fitness as much as longer bouts of steady-state exercise). It’s the only at-home workout that I’ve actually stuck to, since (1) it doesn’t require setting up a video, remembering complicated exercises, or using any equipment, (2) it’s very quick (even when I throw in a couple extra exercises from the “additional” section it only takes me about 22 minutes to go through the entire cycle twice), and (3) it’s a legitimately good workout (I’m literally dripping sweat by the end – definitely do the exercises on a towel if you’re like me!).
To try to stay organized, I use a binder to hold photocopies of the running log (52 copies, one for each week of the year), and use the clear pocket on the cover of the binder to hold the list of interval training exercises so I can reference it with sweaty hands. There are lots of free apps available to help you keep track of your intervals. I use “Interval Timer – Timing for HIIT Training and Workouts” that’s free (with ads) for iPhones. It can be set to sound a bell every 30 seconds, 10 seconds, 30 seconds, etc. so you don’t have to look at a clock or your watch.
I hope these resources help you get to the starting (and finish!) line of your next marathon!
In case you had me confused with someone else, I’m not a certified trainer or fitness professional. Please consult a doctor before beginning any exercise plan.