Marathon Training Week 13

Welcome back to my Marathon Training blog, this weeks update on how week 13 of my Marathon Training plan has gone.

3 weeks and counting, week 13 was the final long run before the taper and also saw the end of March which not surprisingly was another record breaking Month clocking up over 188 miles and over 54 in weeks.

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  0.7 lbs so I lost just short of 2lbs.

Sleep

Still sleeping like a baby with all this running…

Stay Strong

The Circuit Training for Runners has finished now and I really missed it this week and will have to find something to replace it with. 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 SiS Rego Rapid Recovery drink to my routine immediately after workouts / runs which is helping me recover and feel stronger.

Stretch

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.

Progress and pacing

Week 13 of the Plan

Day 1 Monday 28/03 – Rest Day.
Day 2 Tuesday 29/03 – 2 x 5 Miles – 2 Miles Slow – 2 x 5 Miles Fast with 4:00 Minutes Slow in between – 1 Miles Slow (Fast 7:20/mi – 7:35/mi)
Day 3 Wednesday 30/03 – 6 Miles slow.
Day 4 Thursday 31/03 – 5 Miles + – Slow 5 Miles – 6 x 20 seconds Fast each with 2:00 minutes slow in between (Fast 95% effort)
Day 5 Friday 01/04 – Rest Day.
Day 6 Saturday 02/04 – 8 Miles – 1 Mile Slow – 6 Miles Steady – 1 Miles slow (Steady 7:39/mi – 8:09/mi)
Day 7 Sunday 03/04 – 20 Miles + – 12 Miles Steady – 6 Miles fast – 2 Miles Steady (Steady 7:39/mi to 8:09/mi, Fast 7:45/mi – 7:55/mi)

Here is what I actually did:

Day 1 – Rest day.
Day 2 – 13.28 Miles overall pace of 8:12/mi – 2 Miles 8:40/mi – 5 Miles 7:25/mi – 4 Mins 8:57/mi – 5 Miles 8:37/mi – 1 Miles 8:46/mi (Broke Half Marathon PB in this run).
Day 3 –  6.57 Miles run with Northowram Pumas at overall at 8:50/mi – 6 Miles 8:45/mi
Day 4 –6.47 Miles overall pace 9:01/mi – 5 Miles 9:14/mi – 20 Secs between 4:49/mi & 6:24/mi
Day 5 – Rest Day.
Day 6 – 20 Miles run overall 9:26/mi – equipment failure meant I didn’t have the splits but this was a very hilly run.
Day 7 – 7.28 Miles overall 9:16/mi – 1 Mile 8:31/mi – 6 Miles 9:26/mi – 1 mile 8:59/mi

Overall I was quite a bit slower than the plan and completed slightly less than the suggested mileage.

I have also been focusing on recovery and each night I have been spending around 15-30 Minutes with the Foam Roller & Massage Stick, 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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