Thank you for reading my introduction to running, I am now going to update on how week 1 of my Marathon Training plan has gone.
Ian Marshall published a link on the Northowram Puma’s Facebook page which highlighted the 5 Essential Marathon Training Survival Tips so I thought I would talk about how I did on each 1 (http://www.runnersworld.co.uk/racing/5-essential-marathon-training-survival-tips/13032.html?utm_content=buffercd982&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer)
I have been using a fitness App from Under Armour called MyFitnessPal to track what I eat and drink each day , it allows me to set targets for net calorie amounts and also deducts calories burned from my training. It is a good way to make sure I am not eating too much or not enough and also the split between Protein, Fat & Carbs (this is useful nearer the events for Carb loading). It is also useful to help me lose a few pounds as I want to reach at least 12 Stone for the Marathon and my weigh in on Saturday I was at 13 Stone 2 lbs. As well as the everyday fuel/food it is also important to look at fuel for post run recovery and overnight recovery, I have already been taking 30g of Casein Protein overnight when training (this is a slow release protein and ideal for overnight recovery) and I have been taking Multi Vitamins and Cod Liver Oil tablets twice a day to help with recovery. The article also suggests consuming a quick release Protein (such as Whey or Milk), Carbohydrates and replacing lost salts as soon as possible after training. I already have Carb gels which I take before, during and after longer runs and am going to look at purchasing some Whey protein and recovery drinks. (I use My Protein as I find it is reasonably priced).
This is the one thing I don’t use an App for (at the moment) but I have been getting between 7 & 8 hours sleep this week, the exception was probably on Friday & Saturday nights when I was up early preparing the runs.
The Circuit Training for Runners I mention later is great for improving core strength and mile proofing your body. I also perform Single leg calf raises to failure, slow squats and single leg bend and reach a few times a day when I am making a coffee, feeding the dog or just stretch my legs.
Again the Circuit Training has some great stretches and begins with lots of dynamic stretches to get your muscles warm before some static stretches (holding your arms level with your shoulders palms facing up circling backwards and forwards at varying size circles is a killer). I try to avoid performing static stretches without warming my muscles first so when I am at home after the exercises I mention above I do some upper and lower calf stretches and quads.
Progress and pacing
I have been using a free plan from the Runkeeper App which is aimed at completing the Marathon within 03:30:00. It is a 16 week plan starting 04/01/2016 and finishing on 24/04/2016 with the London Marathon. The plan is designed by Jeff Gaudette a former professional athlete and professional coach (http://runnersconnect.net/runkeeper/). This is what Jeff has to say about the plan.
This plan assumes you can run 50 miles per week. The plan is based around one basic principle: for success at the marathon distance, you need to training specifically for the physiological demands of the race. In the marathon, this means three things: 1) increasing your fitness so that you can decrease your marathon pace and make it more comfortable; 2) teaching your body how to burn fat as a fuel source as opposed to carbohydrates; and 3) simulating the fatigue you’ll experience the last 10k without getting hurt or becoming too tired in training. To accomplish these three goals, this plan will employ faster paced tempo runs that are often broken into shorter, but faster intervals. These shorter intervals allow you to run faster, thereby working on your speed and mechanics, while maintaining an effort that develops your aerobic system. To encourage your body to use fat as an energy source and to simulate the fatigue at the end of the race, this plan breaks up the long runs over the weekend into two moderately fast paced runs. Long and slow 22 milers will breakdown the muscles and will completely exhaust you, which will lead to a significant delay in recovery. In addition, running for longer than 3 hours and 30 minutes can significantly increase the chance of injury and doesn’t produce significant physiological adaptations. Instead, this plan places runs on both weekend days, which will allow you to carry the fatigue of Saturday’s run into Sunday, which will simulate the latter stages of the marathon without having to run 20 miles first. However, in this program, you won’t be so fatigued from Saturday that you can’t run fast at the end of the long run on Sunday, which will teach you how to burn fat while running marathon pace. This plan has two 18-milers and one 20-miler. All slow easy runs should be completed at 8:30 to 9:00 pace or slower if you are tired.
I am not intending on competing the Marathon in this time but wanted to push myself in training and use the plan as a Guide.
Week 1 of the Plan
Day 1 Monday 04/01 – Rest Day with a suggestion to do some stretching or even a yoga class.
Day 2 Tuesday 05/01 – Slow 5 Mile.
Day 3 Wednesday 06/01 – Rest Day with a suggestion to do some press ups to increase core strength.
Day 4 Thursday 07/01 – 5 Mile+ – Slow 5 Miles – Fast 20 secs – Slow 2 mins – Fast 20 secs (Fast 95% pace)
Day 5 Friday 08/01 – Rest Day with a suggestion to enjoy a coffee, Caffeine has been said to boost performance, endurance and recovery.
Day 6 Saturday 09/01 – 4 Mile + – Slow 4 Miles – Fast 20 secs – Slow 2 mins – Fast 20 secs – Slow 2 mins – Fast 20 secs (Fast 95 pace)
Day 7 Sunday 10/01 – 8 Miles – Steady pace at 7:39/mi to 8:09/mi
Here is what I actually did:
Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers.
Day 2 – 5.6 Miles at overall 08:40/mi – this was split into 2 runs separated by around 40 mins while I watched Football in the rain.
Day 3 – 5Mile + – 7.01 Miles run with Northowram Pumas at 09:36/mi (1st 4 mile 08:07/mi to 08:31/mi, 2nd 3 miles 10:44/mi to 11:52, conclusion I set off too fast). 5 Mile Slow 8:47/mi, 20 Secs 10:25, 2 Mins slow 12:27, 20 Secs 10:19, Extra 11:38/mi
Day 4 – Rest Day some dog walking around 1.2 miles
Day 5 – Rest Day more dog walking around 1 mile
Day 6 – 4 Mile + – 4 Mile slow 9:07/mi – 20 Secs 6:34/mi – 2 Mins 8:33/mi – 20 Secs 06:40/mi – 2 Mins 9:09/mi – 20 Secs 6:30/mi (Total 4.64 miles)
Day 7 – 10.53 Miles 9:16/mi (8 miles 9:14/mi extra 9;22/mi)
Overall I was a bit slower than the plan but completed over the suggested mileage and completed Circuits on a Rest Day.
I have also been focusing on recovery and each night I have been spending around 15-30 Minutes with the Foam Roller, Massage Stick and an empty Baileys Bottle, mainly focusing on my calves and feet but also some on the IT Band from my hips to ankles (after training). I supplement this with self massage on my calves, down the shin bone, around the ankles and underneath the feet. I have also booked in for my 1st Sports Massage next Friday and am looking forward to it (Jenny Hopkinson a fellow London Marathon participant for 2016 – www.Halifaxsportsmassage.com).
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