Welcome back to my Marathon Training blog, this weeks update on how week 3 of my Marathon Training plan has gone.
This week has seen hills, slower pace, ice baths, some soreness, a trip to Up & Running and a focus of some fund raising for our Charity.
I think my body has realised that I have started to increase my runs and 3 weeks in it was crying out, so much so that I introduced the ice bath and paid a trip to Up & Running in Huddersfield to make sure my shoes weren’t causing any problems or that I wasn’t wearing the wrong shoes. My 2 longest runs of the week were both with Northowram Pumas and led by Andy Haslam, they were also both quite hilly this week and my calf’s felt the strain hence the slower pace and the ice baths. I was starting to worry my gait had changed again and I would need to change shoe type, but a trip to Up & Running reassured me that my gait was still Neutral as could be seen by the wear on my last 2 pairs of running shoes (including current), they did however inform me that the trainers I am wearing do not offer much cushioning and probably explain the pains I am getting so my next job is to find some neutral cushioned shoes (I was shown some very nice shoes but they weren’t cheap and I ended up buying my daughter some spikes instead).
This week also saw me focusing on the fund raising again, we had another Last Man Standing starting and we also had a Charity Race Night to organise at short notice as the only date we could get was the 29th January which gives us just over a week to sell 8 races and around 56 horses plus arrange all the guests, prizes, software & location. A big thank you to AerialWaves, T Dickinson Plumbers & Heating, Northowram news, Benjamin James Flooring and Mark Guest Joinery for sponsoring the races so far.
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 12 lbs so another 2lbs off. I haven’t decided on any particular whey proteins, Carbs or recovery drinks for after my runs just yet, I have had to order some more Car gels and am waiting for some Whey Protein to be delivered as a trial as part of Buzz Agent survey site.
As I said above I have been feeling a bit sore in my legs this week and have slept a couple of nights with my calf compression cuffs on. However, I have had some of the best nights sleep in a longtime this week.
The Boxercise & Circuit Training for Runners I mention later 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, feeding the dog or just stretching my legs.
Again the Boxercise & 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 (or rather very cold water baths) have been great in helping reduce the swelling you experience after long runs. I managed to last a couple of minutes after my 8 mile run on Wednesday night and had 3 separate dips of a minute or 2 after my Sunday run. I can highly recommend this if you can take the cold.
Progress and pacing
Week 3 of the Plan
Day 1 Monday 18/01 – Rest Day.
Day 2 Tuesday 19/01 – 6+ Mile – 6 Miles Slow – 20 Secs Fast – 2 Mins Slow – 20 Secs Fast – 2 Mins Slow – 20 Secs Fast – 2 Mins Slow – 20 Secs Fast – 2 Mins Slow – 20 Secs Fast (Fast 95% effort)
Day 3 Wednesday 20/01 – 4 Miles slow.
Day 4 Thursday 21/01 – 8 Miles – Slow 1 Mile – Fast 6 Miles – Slow 1 Mile (Fast 7:20/mi – 7:39/mi pace)
Day 5 Friday 22/01 – Rest Day.
Day 6 Saturday 23/01 – 5 Miles Slow – run on soft surfaces vary the terrain
Day 7 Sunday 24/01 – 11 Miles – Steady pace at 7:39/mi to 8:09/mi (include warm up and cool down)
Here is what I actually did:
Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers.
Day 2 – 6.81 Miles at overall 09:27/mi – 6 Miles 9:03/mi – then we did 5 a hill sprints of around 150m followed by walking back down (approx 30 secs up and 1:30 down).
Day 3 – 8.01 Miles run with Northowram Pumas at 10:04/mi – 1 mile slow 9:30/mi – 6 miles fast 10:03/mi – 1 mile slow 9:44/mi (as I said slow pace this week).
Day 4 – Boxercise class – 5 Stations 1:30 Punching 1:30 Pads (different combinations), 1 Station 1:30 Knees & Punches 1:30 Pads, 1 Station 2 x 1:30 Sit Ups passing 4Kg Medicine Ball between partner at top of sit up, 1 Station 1:30 Shoulder Press with 2 x 5kg Kettle Bells 1:30 KB Swings with 6Kg Kettle Bell & 1 Station with 1:30 Skipping speed rope & 1:30 on Step with 20 Quick Feet, 20 Jumps both feet either side of step on to step, 20 Side to side on step with 1 feet on step at all times & 20 burpee’s jumping onto the step.
Day 5 – Rest Day more dog walking around 1 mile (I say more as I do that every day).
Day 6 – 5 Mile run – Overall 9:15/mi
Day 7 – 11.02 Miles run – overall 9:47/mi – I had to run walk up one of the hills the course was that steep (thanks Andy Haslam)
Overall I was a bit slower than the plan and completed under the suggested mileage and completed Circuits & Boxercise on a 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 the Ice Bath this week.
Please sponsor us at:
text ATDB69 £1, £3, £5 or £10 to 70070