Welcome back to my Marathon Training blog, this weeks update on how week 15 of my Marathon Training plan has gone.
1 week (7 days) and counting, week 15 was the shortest week in a while, my longest run was 8.2 miles and I ran around 27.5 miles in total this week. I used the short 5 mile Saturday run as an excuse to complete a nice flat Park Run again with a couple of miles added onto the start, I pushed myself and for the 5k and finish with a PB time of 20:16.
On Monday as part of my Rest Day I helped out with the Northowram Pumas beginners running group which also includes some runners returning from lengthy injuries, it was a great turn out and will hopefully lead to some more full time members of the Pumas. I had a gentle run / walk of around 1.5 miles helping at the back talking and encouraging the runners who had all returned to running after long lay off’s with injuries.
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 12.7 lbs so I put on around 1lb. I also stocked up on Pasta ready for the Carb loading I will be starting next week.
Still sleeping like a baby with all this running…
I was back at Boxercise this week but didn’t do any strength training just some gently warm ups and stretches.
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 15 of the Plan
Day 1 Monday 11/04 – Rest Day.
Day 2 Tuesday 12/04 –7 Miles + – 7 Miles Slow followed by 5 x 30 Secs Fast with 2:00 Slow in between.
Day 3 Wednesday 13/04 – 6 Miles Slow
Day 4 Thursday 14/04 – 2 x 2.5 Miles – 1 Mile Slow – 2.5 Miles Fast – 2:00 Slow – 2.5 Miles Fast – 1 Miles Slow.
Day 5 Friday 15/04 – Rest Day.
Day 6 Saturday 16/04 – 5 Miles Slow
Day 7 Sunday 17/04 – 6 Miles Slow
Here is what I actually did:
Day 1 – Rest day.
Day 2 – 8.23 Miles overall pace of 8:32/mi – 7 Miles 8:30/mi – 30 Secs from 5:39/mi to 7:25/mi
Day 3 – 6.80 Miles run with Northowram Pumas at overall at 9:46/mi – 6 Miles 9:49/mi
Day 4 – Boxercise, stretches and gentle warm up / down.
Day 5 – Rest Day.
Day 6 – 4.57 Miles overall pace 7:02 (including 5k Park Run at 20:16)
Day 7 – 8 Miles overall 7:49/mi – 6 Miles 7:52/mi – 2 Miles7:38/mi
Overall I completed less mileage but finished the week off faster than the plan.
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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