Marathon Training Week 11

Welcome back to my Marathon Training blog, this weeks update on how week 11 of my Marathon Training plan has gone.

This week I had 2 hilly runs midweek which meant my legs were very sore after the 2nd one, a couple of days rest and a 20 mile race on Sunday meant I decided to cut my 7 mile Saturday run short and went and did a Park Run with a couple of miles tagged onto the start and end. I am glad I did as I haven’t done a Park Run since November and I knocked over a minute and half off of my PB coming in at 21:13 on the very hilly Halifax Park Run.

Sunday morning we set off early the Lancaster for the Trimpell 20 Miler, arriving in Lancaster surrounded by beautiful countryside, historic buildings and the seafront not far off either with the Sun shining we were feeling fresh and looking forward to the challenge ahead. Registration was in Her Majesty’s Prison Lancaster Castle a beautiful building and quite surreal to go inside and see the old Prison cells and walk ways something we weren’t expecting.

After registration we made our way down to the starting areas a couple of fields at the side of a bike path, the Sun was still shining and there was a lovely view of the Castle and Church at the top of the hill and the knowledge we would be heading up the hill to the finish at the Castle after nearly 20 miles of running.

The race set off at 11:00 with over a 1000 runners some serious athletes, some club runners and some there to challenge themselves or in fancy dress. It was a nice flat route for the most of it taking us along the River Lune for most of the course, crossing over the iconic Lancaster Millenium Bridge down into Morecambe with views of Morecambe Bay, back around and over the Millenium Bridge out towards Caton again alongside the River Lune using cycle paths and just a few hundred meters at the side of a road during the turn at just over 13 miles, heading back down the cycle paths crossing bridges with wonderful views of the River Lune and the rapids before hitting the big hill up to the finish line at the Castle (those hilly sessions earlier in the week really paid off as I overtook about 10 people on the final climb and felt really strong). I was very happy and surprised with my time (as you can see from the picture below when I see the big clock), I just wanted to get around in 3 hours.

Overall it was an excellent day out and brilliant race & course, I was very happy with my time and Deke was happy with his a little slower than he his capable of but with a bit of a niggling knee he took it easy and came through with hardly any pain. It has given us both the confidence that we can complete the 26.2 miles and maintain a decent pace throughout. Provisional results Deke Position 189 with a time of 2:35:28 and myself in Position 289 with a time of 2:48:15.

Fuel

I haven’t been doing anything different this week and have still been using MyFitnessPal to keep an eye on my overall food in take and my weigh in on Saturday I was at  12 Stone  4 lbs so I lost a 2lbs.

Sleep

Still sleeping like a baby with all this running…

Stay Strong

The Circuit Training for Runners 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 or just stretching my legs. I have added a number of squats to my daily routine. I have added Whey Protein to my routine immediately after workouts / runs which is helping me recover and feel stronger.

Stretch

Circuit Training has some great stretches and begins with lots of dynamic stretches to get your muscles warm before some static stretches. 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.

The Ice Baths have been great in helping reduce the swelling you experience after long runs and I have also added cold showers when I don’t have an ice bath. I am also determined to try and touch my toes from standing so am practicing that stretch a few times a day and am reaching about half way down my shins now.

Progress and pacing

Week 11 of the Plan

Day 1 Monday 14/03 – Rest Day.
Day 2 Tuesday 15/03 – 8×1000 Metres – 2 Miles Slow – 8 x 1000 Metres Fast each followed by 30 Seconds Slow (Fast 7:05/mi – 7:20/mi))
Day 3 Wednesday 16/03 – 6 Miles slow.
Day 4 Thursday 17/03 – 3 x 3 Miles – Slow 2 Miles – Fast 3 x 3 Miles followed by 3 mins Slow  (Fast 7:15/mi – 7:29/mi pace)
Day 5 Friday 18/03 – Rest Day.
Day 6 Saturday 19/03 – 7 Miles – 1 Miles slow – 5 Miles steady – 1 Miles Slow (Steady 7:39/mi – 8:09/mi pace)
Day 7 Sunday 20/03 – 20 Miles – 12 Miles Steady – 5 Miles fast – 3 miles steady (Steady 7:39/mi to 8:09/mi, Fast 7:$5/mi – 7:55/mi)

Here is what I actually did:

Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers
Day 2 – 7.69 Miles overall pace of 8:45/mi – 2 Miles 8:47/mi – 1000 Metres between 7:49/mi & 9:46/mi
Day 3 –  12.13 Miles run with Northowram Pumas at overall at 9:09/mi – 3 Miles between 8:00/mi & 9:49/mi
Day 4 – Boxercise class – I just did the stretching this week.
Day 5 – Rest Day.
Day 6 – 5.18 Miles run – Overall 7:59/mi – 1 Miles 9:15/mi – 5 Miles 7:41/mi
Day 7 – 20.22 Miles run at Trimpell Lancaster – Overall 8:20/mi – 12 Miles 8:17/mi – 5 Miles 8:16/mi – 3 Miles 8:36/mi

Overall I was quite a bit slower than the plan and completed slightly less than the suggested mileage and completed Circuits & some stretches on Rest Day’s.

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 along with Ice Baths.

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