How They Train! Martha Bademan

January 2014


  • 29

Did you compete in high school cross country or track?  

  • I ran indoor track (400m, 800m, hurdles) at Southern High School in Harwood, MD to stay in shape for lacrosse and hang out with friends.  I was not fast, but had a lot of fun.

Did you compete in college-cross country or track?

  • No

How many years have you been running?

  • Consistently for about 3 years 

Lifetime personal records

  • 1 mile – 6:29
  • 5K – 22:14
  • 10K – 45:44
  • Half-marathon – 1:44:00
  • Marathon – 4:09

What running events do you train for or what are your training goals? 

  • I tend to train for shorter races (1 mile and 5K) in the summer and longer distances in the fall and winter.  This winter I am training for the Tallahassee Half Marathon, and trying to improve my running form and speed.

Consider your training over the past 6 months to one year.  How many miles a week do you typically run when not injured and consistently running?

  • 20-35 miles per week

What does your typical week of running look like?

Typically, I run 3-4 miles of intervals on Sundays, usually around 5K pace, sometimes 10K pace, then a few miles around Myers Park.  I like to run with many of the wonderful Gulfwinds training groups when I can – usually Winthrop Park Express and the Springtime, Beginning Running, and Turkey Trot training groups.  I take a cardio-kickboxing class on Tuesdays and Thursdays for a total body workout.  I take off one day a week (usually Friday), and race on many Saturdays.  I travel frequently throughout Florida and the southeast for my job, so I end up improvising a lot of my workouts depending on where I am and how much free time I have.  I like to explore wherever I happen to be by running, but if I can’t find a safe route, I will stick to the treadmill in the hotel gym.  I can usually only stand to run 3-4 miles on the treadmill though, so I try to keep it interesting and get the most out of my workout by running intervals or progressively increasing my speed.    

  • Monday: Winthrop Park Express – 5.5 to 9 miles easy pace
  • Tuesday:  Cardiokickboxing at Sue McCollum Community Center in Lafayette Park if I am in town.  If I am out of town, I will do some combination of running and free weights at the hotel gym. 
  • Wednesday: Ad lib 4-6 miles
  • Thursday: Cardiokickboxing, or running/free weights/stretching in the hotel gym.
  • Friday: Rest!
  • Saturday: Race or 4-6 miles at easy pace on my own
  • Sunday: 3-4 miles of intervals at Leon Track, often followed by an easy 5-6 miles in Myers Park if I need a long run.

How does your training vary over the course of a year?

  • I run shorter distances in the summer because I can only handle so much running in the heat and humidity.  I love running longer distances in cold weather.

Do you take recovery or down time?

  • Yes, I will take off to recover after long races, or if my legs just need a break.  Travel also often forces me to take downtime or cut back on miles.  

Do you peak for certain races?

  • I focus on a few races per year like Boston Mini and the Springtime 10K.

How much sleep do you usually get at night?

  • 8 hours

What time of day do you normally run?

  • If I am in Tallahassee, I run weeknights and weekend mornings.  If I am traveling, I usually run in the morning because I usually work late and am wiped out by the end of the day.

What injuries have hampered your training over the past year? 

  • I took off a few weeks after the Tallahassee Marathon last year to ward off a stress reaction in my right foot.    

Do you take any dietary or medical supplements?

  • A multi-vitamin when I remember

What type of running shoes do you prefer?

  • I have been transitioning to lighter shoes with little to no heel drop as my running form has improved.  I am running in Saucony Fastwitch 5s now, but I also have been running in Saucony Type A4s on the track.  

Do you use weight training?

  • Yes. Twice a week.  My cardiokickboxing class includes weight training and lots of push-ups and dips.  I use 40 pounds for squats, lunges, and stiff-legged deadlifts.  For upper body, I usually lift 10-20 lbs, depending on the exercise.  

Do you stretch? 

  • Yes, but probably not consistently enough.  I stretch after running – usually glutes, hamstrings, quads, and calves.  

What are your favorite running routes?

  • Myers Park and Betton Hills for road runs.  I also like to run trails for easy runs. 

What running resources do you like that would benefit someone else?

  • I use McMillan’s online running calculator to set goals for big races and a Garmin to track my training.

What examples can you give of specific training methods, and what were the results?

  • I think incorporating more speed work into my routine, even for a few miles or minutes on my longer runs, has improved my running at all distances.

What advice do you have for beginning or experienced runners to help them with their training?

  • Join a group run if you need motivation.  There are many welcoming groups in town that cater to all abilities.  You’ll be more accountable for your workouts and make friends that will encourage and help you.