Marathon Training Week 12

Welcome back to my Marathon Training blog, this weeks update on how week 12 of my Marathon Training plan has gone.

Only 4 weeks left until the big day and my 1st ever Marathon, this week I received my Registration Form and Marathon Magazine with all of the final instructions. Reading through the magazine was a mixture of excitement and nervousness, I was starting to think about getting to the start on time and making sure that our families knew how they could get to the finish line or other viewing points on the course in time to see us both. I was also pleasantly surprised to see that Sense had listed all of its runners on Pages 70 & 71 of the magazine, something that none of the other charities have done and something that every runner is this years Marathon will be able to see when they read the magazine, it was a proud moment and reminded me of why we are doing this and what a great Charity Sense is.

We also held a Poker Tournament on Saturday night which raised a few more pounds for the overall target of £3,000, we also submitted our 1st £1,500 to the Sense this week and have made a small dent in the 2nd £1,500 we need to raise.

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  2.2 lbs so I lost just short of 2lbs.

Sleep

Still sleeping like a baby with all this running… Had a bit of a lie on Sunday due to the start of a bit of a cold which meant I missed my run on Sunday.

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 12 of the Plan

Day 1 Monday 21/03 – Rest Day.
Day 2 Tuesday 22/03 – 6 x 1 Miles – 2 Miles Slow – 6 x 1 Miles Fast each followed by 1:30 Seconds Slow (Fast 7:10/mi – 7:24/mi))
Day 3 Wednesday 23/03 – 6 Miles slow.
Day 4 Thursday 24/03 – 11 Miles – Slow 2 Miles – Fast 8 Miles – Slow 1 Miles (Fast 7:20/mi – 7:39/mi pace)
Day 5 Friday 25/03 – Rest Day.
Day 6 Saturday 26/03 – 7 Miles slow
Day 7 Sunday 27/03 – 14 Miles – 14 Miles Steady (Steady 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 (the last one for a while)
Day 2 – 9.14 Miles overall pace of 8:53/mi – 2 Miles 8:57/mi – 1 Miles between 7:42/mi & 9:48/mi
Day 3 –  11.48 Miles run with Northowram Pumas at overall at 9:17/mi – 2 Miles 9:01/mi – 8 Miles 9:21/mi – 1 Miles 9:29/mi
Day 4 – Rest Day.
Day 5 – Rest Day.
Day 6 – 17.78 Miles run – Overall 8:54/mi
Day 7 – Forced Rest Day due to illness

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.

Please sponsor us at:

http://uk.virginmoneygiving.com/team/NorthowramPumas or

text ATDB69 £1, £3, £5 or £10 to 70070

Sense: the UK deafblind charity

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