NYC Marathon 2024 training & diet log, tips and information. April 1 - Nov 3 #tcsnycmarathon

Strength Training
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New video in my marathon series:

Sneakers are such an important factor! In this video, I talk about how finding the right running shoes, specifically Brooks sneakers, helped me overcome foot pain from having flat feet and improve my running. I share tips on choosing, replacing, and breaking in running shoes to avoid injuries. I also explain how to find the best deals on running shoes and recommend specific Brooks models.

How Often to Replace Running Shoes?

The time it takes to reach the mileage limit for running shoes depends on your weekly mileage. Here’s a quick guide:

20 miles/week: Replace every 15-25 weeks (3.5-6 months)
30 miles/week: Replace every 10-17 weeks (2.5-4 months)
40 miles/week: Replace every 7.5-12.5 weeks (2-3 months)
50 miles/week: Replace every 6-10 weeks (1.5-2.5 months)
Expect to need new running shoes every 2 to 6 months based on your mileage and shoe condition.

Get Brooks on Amazon:
https://amzn.to/3wHfD8Y

Key Moments:
00:00:00: My early struggles with running due to foot pain and boredom.
00:00:43: Realizing Brooks Adrenaline are legit running shoes.
00:01:21: How flat feet affected my running and finding comfort with Brooks.
00:01:58: Knowing when to replace running shoes to avoid injuries.
00:02:52: Switching to Brooks Glycerin GT and why they work for me.
00:04:06: Brooks sneakers’ dedication to running and comparison with other brands.
00:05:06: Trying different brands and always coming back to Brooks.
00:06:36: How to get the best deals on Amazon and buy multiple pairs at once.
00:07:01: Strategy for ordering and testing multiple pairs to find the best fit.
00:08:05: Ensuring continuous availability of broken-in shoes.

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5/19

Hit a nice even paced trainer run this morning. Didn’t break any records, no PR but a nice bridge run to 20+ mile runs.

I am planning a 22 miler for next Sunday.

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5/20

Pretty furious strength session this am, working back up to a 250lb flat bench x2. I backed out of that heavy set like this: 250x2, 250x5 partials (I don’t have a spotter), 225x4, 185x7, 135 til failure.

Followed with dips and a nice triceps dropset.

I then did a 70 minute Bikram yoga style class in around 115 degree heat, 90% humidity

I’m pretty damaged from yesterdays 15 miler but nearly as bad as it’s been. I’m recovering nicely with high protein, tons of bone broth (collagen, protein, hydration), clean carbs.

I’ll enter into a fat loss phase for a few days before I prepare for a short training run midweek and a really long 22 miler this weekend. I really want to get as light as possible, not lose muscle and continue to build endurance.

Eat more, train more.

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5/21

I went hard on barbell squats and got 225lbs x 20 very strict reps. Unreal! Calculations say this means I can do a max weight of 375lbs. I think I’m ready to start repping out with 250!

I added in additional biceps drop sets, strict dips 26 reps new max PR

I then followed it with this chest and biceps finisher:

I did a bit of yoga inspired stretching after this.

Calories staying around 1800-1900 with carbs under 100 and protein just over 200 grams per day.

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5/22

Awesome “hike” today. My hike isn’t just a walk in the woods. I did around 10,000 steps. 10-15 uphill sprints, 2 long downhill runs, 1 “Bring Sally Up” to alllllmost 4 rounds.

I want to point out benefits of a downhill run or just a run in the woods in general. I made this video about it using a video game interface. The goal is to be mindful of every step. There is no set pattern. You have to invent that as you go. This is also good for COGNITION. Constant problem solving:

Followed it with a short outdoor yoga stretch, 30 min or so in the direct sun - super hot on my deck. If it’s 77 out my deck is 97. This is fantastic in January but it’s like a Bikram studio in the late Spring/Summer!

Calories were pretty wild today. Took in just under 2000 calories but 240 grams of protein. I had beef, bone broth, venison, eggs, pea protein, shrimp, all lean. 75 grams carbs

Planning a powerful strength session tomorrow and this will help recovery.

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5/23

Bananas strength session this am. Not that it was overly long it was just very powerful. I built out 110lb dumbbells with my Iron Masters, but the true weight was 108 (I weighed them).

Anyway, hit that 5x for a new flat PR

Followed with 2 incline bench sets of 135 til failure

Intertwined chin ups, pullups, static pullup hold, lat pulldowns, and a lengthy tricep drop set.

I did a short walk this am with my client around 5000 steps total today. Planning a solid trainer for tomorrow.

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There is some great insight in this video. It can get a bit too technical, but worth watching/listening: @TerryA @rfaustinllc @chad

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5/24

6.5 mile trail run - kept a nice pace on 9:30/miles. The thing about trail runs is they have to be slower and you have to really pay attention to every step or you will take a digger. Roots, rocks, sticks, hills (both up and down), gravel, mud, puddles - all of which keep you SHARP! Trail running is great for so many reasons:

Trail Running for Marathon Training: Benefits and Considerations

  1. Strength and Stability:
  • Benefits: Engages stabilizing muscles, improves balance, and strengthens legs through uphill runs.
  • Considerations: Requires specialized footwear and adjustments in running form.
  1. Reduced Impact:
  • Benefits: Softer surfaces lower joint impact and varied stride prevents repetitive stress injuries.
  • Considerations: Be aware of environmental hazards like roots and rocks.
  1. Mental Resilience:
  • Benefits: Enhances focus and mental toughness through varied and scenic routes.
  • Considerations: Requires good navigation skills and awareness of surroundings.
  1. Aerobic Conditioning:
  • Benefits: Improves cardiovascular fitness and endurance with higher caloric burn.
  • Considerations: Slower paces and mileage should be factored into the training plan.
  1. Recovery:
  • Benefits: Allows for active recovery sessions with lower body impact.
  • Considerations: Access to trails may be limited, and travel time should be considered.
  1. Seasonal Factors:
  • Winter: Cooler temperatures reduce overheating risks; requires warm, flexible clothing and proper lighting.
  • Summer: Longer daylight hours; be cautious of overheating, dehydration, and insects.

Integrating trail running, especially uphill runs, into marathon training provides significant physical and mental benefits. Addressing the unique challenges ensures a balanced approach, maximizing performance and minimizing injury risk.

CARB LOADING began for my long Sunday run. Took in 200-250 grams from homemade pizza (organic Otto’s crust), fruit and oat based granola.

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5/25

Had an amazing upper body strength session working on my incline barbell presses. Hit 185 for 8 and worked it back down to a nice drop set. Hit back, shoulders, traps too.

We also as a family moved furniture in 3 rooms in our house. So I was up and down stairs doing all kinds of lifts I shouldn’t have been doing but survived it lol I’m in a new office now. I love and embrace change so this is great.

CARB LOADING for distance: Took in around 200 grams from various sources including oat based granola, fruit, honey and rice crackers. I tapered off dietary fat, only took in 150 grams of super clean protein.

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5/26

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Had a great trainer run this am, I got derailed at the end by the Memorial Day parade and my whole route being blocked/filled. No biggie I still hit just over 21 miles. I was gunning for 22 but this is fine. I’ll dial it back do some short speed runs, active recovery and look to hit 24 miles in about 3 weeks.

I really don’t like running in the heat so I’m moving my run time to the early am. I would rather it be 30 than 80. Hell I’d rather 20 than 80, not a fan of heat.

I ended up walking another 2 miles naturally and with that I ended up with 35,000 steps on the day :rofl:

56

5/27

Decent upper body strength session. I hit 185 close-grip flat for 11 clean reps followed by 50lb dumbbells for 25-30. In between some arm work I also did 80lbs dumbbells x 11 and then dropped to 50’s for 15-20.

Leaving my lower body alone to repair, will hit a good deep stretch tomorrow.

My body is not nearly as sore as it was when I ran the 20 miler a few weeks ago. I’m eating to recover now. 175-250 grams clean protein, lower carbs, low fat next few days.

Fat loss now back to the forefront. I really need to lighten the load for these hot summer runs.

Also, I find it extremely bizarre to “carb load”. I just don’t eat like that but pre-long run I did it for 2 days plus the am 2-3 hours ahead of the run. Next time I’ll try 3 days and some electrolyte chews & honey for the 2nd half.

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I’m giving these a shot for beyond 20 miles:

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5/29

Hit a Bikram style class today and nothing else. 70 min or so, 110-115 degrees and have to say I’m pretty much recovered from my 21 miler. It’s odd. I’m heading to the woods tomorrow trying to break an air squat record. We’ll see.

Protein high today around 210 grams. Carbs and fats around 80. 1900 or so total.

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5/30

Hit the woods for a almost 3 mile hike and air squats. Hit a new PR for air squats of 620 in a row, one set for a total of 800 on the day: 10, 15, 25, 620, 130. I’m closing in on my goal of 1000 by marathon time.

Also had a powerhouse recovery/refeed day of eating. Around 3000 calories with macros focused on rebuild and replenish - 250 g protein, 165 carbs and 140 fat. I’ll dial that back the next few days.

But it’s important to remember that if you want to train like this you have to fuel it or you will run out of gas.

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5/30

Lower body just smashed from the PR air squat set so I took on a very intense upper body strength session.

In one workout I did:
Shrugs up to 225 x 18
Dips 1 set x 26
Bring Sally Up x 3 “rounds”

I finished with this, which is something I do a few times a month:

Calories on the day were around 1800-1900. Around 190 grams protein from varied sources, lower carbs, lower fat. Carb loading for long runs makes me gain weight. It’s too weird. I run 21 miles and get heavier! It’s also “trauma” and releases cortisol (stress) so despite what people think, running long distances won’t make you thin if you eat too much food!

With that said I’m deflating the bloat of the carb load and stress for a few days. Shorter training runs 6-9 miles as I ramp up to another long one in a few weeks.

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Just added a trail run video:

Originally published at: NYC Marathon Training: Why I alternate between my home gym, the road & sweaty, dirty trail runs | Get Up Earlier

Join me as I share my 14-year journey in the woods trail running, hiking, rucking, pushups, squats, and how it enhances my NYC Marathon training. From the privacy of the woods to the intense physical and mental challenges, discover how trail running and other outdoor workouts can transform your fitness routine. Whether you’re sprinting uphill, doing pushups, air squats, or simply soaking in the natural beauty, there’s something truly special about exercising in nature. Tune in and see why I encourage you to leave the gym behind and embrace the great outdoors as part of your marathon training.

Key Moments:

00:00:00 – Introduction to Trail Running and Outdoor Workouts
“Running trails is a really cool thing to do. I’ve been doing it for probably 14 years now.”

00:00:20 – Privacy and Psychotic Workouts
“I like to take that kind of like next level psychotic, dirty, sweaty thing that I do and sometimes bring it out into the woods.”

00:00:42 – The Challenges of Trail Running
“You have to be mindful of every step… the downhill runs are crazy because you really have to pay attention to every single step.”

00:01:03 – Cognitive Benefits of Trail Running and Hiking
“It’s actually quite awesome to not just be stuck on the same plan, the same path, and kind of have a mindless thing going.”

00:01:21 – Embracing Nature and Weather
“While you’re out there getting this amazing workout, you’re getting fresh air and some sunlight and it’s just great.”

00:01:59 – Why You Should Quit the Gym
“It’s just another reason why I can say, quit the gym because you can go out there in the woods and get a much better workout.”

NYC Marathon 2024 Training:
I am keeping a daily training log of my 2024 NYC Marathon Training here:
https://learn.getupearlier.com/t/nyc-marathon-2024-training-diet-log-tips-and-information-april-1-nov-3-tcsnycmarathon/149

I am also there to answer any questions or help in any way.

This is video one of a lengthy series, stay tuned and good luck with the running!

Ultimately, I am training for life or as Peter Attia @PeterAttiaMD calls it the “centenarian decathlon”. Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old.

Michael Baker
e-RYT Yoga Teacher, CHC, 25 Year #WFH Digital Pro
Actively training for the NYC Marathon & “Centenarian Decathlon”

www.GetUpEarlier.com
www.MichaelBakerDigital.com

#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #nycmarathon #tcsnycmarathon

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5/31

I hit an “easy” 6 miler early in am. After you get acclimated to going 13-20+ miles hitting 6 seems like no big deal anymore. My legs are still very sore from the air squats so I ran through that. Also wanted to make sure I will be able to hit a 10 miler Sunday so just overall didn’t want to overdo it.

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I followed that with some light stretching similar to what you see in this video:

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6/1

Hit a hardcore upper body strength session:
Worked up to 105lb flat dumbells x5 (50x20, 80x12, 90x 4, 105x5)
Flat closegrip barbell 185x9, 135 to failure
Chinup iso hold 42 seconds, Pullup iso hold 25 seconds
Pulldowns
Hexbar deadlifts to shrugs 140x25, 190x15, 280x6, 380x1
1 Dips x 26 strict
Lengthy tricep dropset
100 reps biceps with 15lbs

Ate to run and repair today but focused on carbs which I have to say is very bizarre for me. Hitting a 10 miler tomorrow, going for speed.
Massive tricep dropset

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Just hit a PR run for 10k, 15k and 10 miles all in the same run! 10 miles holding a 7:39/min mile pace. Speed training for New York City Marathon (5 months out).

I want to note my “carb loading” yesterday. I hit around 200 grams which for me feels high. From what I have been reading people go as high as 400-500g every day for many days ahead of a long run. I personally find this to be overkill. I tried it and all it did was make me feel heavy and bloated. So I dialed it back.

My 200g consisted of mostly fruit (watermelon, blueberries, banana, cantaloupe, apple) throughout the day. I also have this unconventional ritual of having 2 or 3 good pilsners or lager beers, which I did - Kona Lager, as well as 2 cups of plain organic “cheerios” (365 brand)

The beer thing is at least 4 hours ahead of going to bed. Any alcohol ahead of my sleep generally messes me up. 4-5 hours buffer no problem. I am not recommending this it’s just a ritual I have for years.

Another factor is hydration and being aware of my micronutrients specifically my electrolytes. One thing I have been doing lately, also maybe unconventional, is consuming chicken bone broth 2-4 cups daily for natural electrolytes, protein, collagen. I also have been making it from scratch using Organic rotisserie chickens from Whole Foods. It’s pretty gross lol but I believe in it. I also started taking Pure Encapsulations electrolyte blend in the am but will be tring Nuun for more portability.

I think I found my energy balance in my food as fuel intake.

Also I took down 1 tablespoon of honey about 1 hour ahead of my run today in the am. It was the only thing I “ate” along with my electrolyte blend.

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6/3

Did a 5-6 mile hike, light jogs uphill/downhill nothing strenuous. I also added in 3 bring sally up sequences. 1st try 3.5 rounds, 2nd try 2.5 rounds, 3rd try 2 rounds. Note I drop to my knees and complete the whole song each time.

Protein very high today - around 245 grams. Carbs, fat very low. 1600 total calories.
Protein: 4 cups bone broth, 8 oz ground venison, 7 oz grilled chicken, 8 oz shrimp seared in a small amt of butter, lemon, coconut aminos, 2 oz zero sugar spicy people’s choice beef jerky, 4 tbs / 1/4 cup pea protein. My only carbs on the day was a cup of fruit salad and some watermelon.