Welcome back to my Marathon Training blog, this weeks update on how week 14 of my Marathon Training plan has gone.
2 weeks and counting, week 14 was the beginning of my Taper, my longest run was 13.1 miles but still had around 41.5 miles to complete this week. I used the short 5 mile Saturday run as an excuse to complete a nice flat Park Run with a couple of miles added onto the start, I felt like I took it pretty easy except for a bit of a sprint finish so was very pleased to get my 2nd fastest time of 21:15 and a PB for the course.
My final Half Marathon on Sunday I tried out some Kinesiology Tape on my Knee and some SiS G0+ Caffeine Berry Gel. There isn’t anything too serious wrong with my knee just a bit of soreness sometimes on slower runs and down hill and I wanted to make sure the Caffeine Gel didn’t upset my stomach before using it for the final section of the Marathon. The tape seemed to do the trick although I am pretty sure I didn’t apply it 100% accurate and probably should have shaved my knee before applying. I will give it another go on my runs next week before deciding whether or not to use it on the big day.
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 11 Stone 11.8 lbs so I lost just short of 2lbs.
Still sleeping like a baby with all this running…
The Circuit Training for Runners has finished now and I really missed it again this week, I was back at Boxercise this week though so had some strength training.
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.
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. The Kinesiology Tape is also supposed to help reduce swelling in the taped areas.
Progress and pacing
Week 14 of the Plan
Day 1 Monday 04/04 – Rest Day.
Day 2 Tuesday 05/04 –6 Miles – 6 Miles Slow
Day 3 Wednesday 06/04 – 10 Miles – 2 Miles Slow – 7 Miles Fast – 1 Miles Slow (Fast 7:55/mi – 8:05/mi).
Day 4 Thursday 07/04 – Rest Day.
Day 5 Friday 08/04 – 8 x 800 Metres – Slow 2 Miles – 0.5 Miles Fast x 8 followed by 1 Min Slow and finally 1 Miles Slow (Fast 7:05/mi – 7:20/mi)
Day 6 Saturday 09/04 – 5 Miles Slow
Day 7 Sunday 10/04 – 13 Miles – 8 Miles Steady – 4 Miles fast – 1 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 – 10.01 Miles overall pace of 8:15/mi – 2 Miles 8:35/mi – 7 Miles 8:04/mi – 1 Miles 8:47/mi
Day 3 – 7.31 Miles run with Northowram Pumas at overall at 9:23/mi – 6 Miles 9:15/mi
Day 4 – Boxercise, 6 x 1:30 Punching different combinations including knees & kicks. 1 Station 3:00 Sit Ups passing 4kg Medicine Ball to partner, 1:30 Skipping, 1:30 Step up quick feet, double feet jump, side jump alternating feet in middle, burpees, 1:30 Burpees with 6kg Kettle Bell, 1:30 Lunges with 2 x 5kg Kettle Bells.
Day 5 – 7.53 Miles overall pace 8:19 – 2 Miles 8:34/mi – 0.5 Miles from 7:29/mi to 8:24/mi – 1 Miles 9:01/mi
Day 6 – 5.04 Miles overall pace 7:41 (including 5k Park Run at 21:25)
Day 7 – 13.1 Miles overall 8:11/mi – 8 Miles 8:16/mi – 4 Miles 8:09/mi – 1 mile 7:49/mi
Overall I was quite a bit slower than the plan and completed slightly more 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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