Marathon Training Week 4

Welcome back to my Marathon Training blog, this weeks update on how week 4 of my Marathon Training plan has gone.

This weeks word is Records and the breaking of them, best Month for Distance 122.2 Miles, duration 18:54:50, calories burned 17,803, elevation climbed 9,854 feet and number of activities (16). It was also a record breaking week Distance of 36.6 miles, duration 5:35:06, calories burned 5.285. I was also very close to my record Half Marathon pace this week of 1:52:51 with my Sunday run which 13.35 miles in 1:55:00 so the 13.1 miles would have been somewhere around the 1:53 mark, finally another record I broke was the amount of time and number of times I took a dip in the Ice Bath, I managed 4 times this week of around about 5 minutes in total.

My soreness has wore of this week and I tried a new recovery product from Herbalife which was a tablet, I am not sure if this actually gave me any benefit as I only used it once and had already been active for 4 days and I didn’t really feel any different in the morning but that could have been because the damage had already been done, I am however not going to use them again. I did read some interesting articles on Running Bug Community about post race foods to eat to help aid with recovery, increasing your metabolism and foods to help build leg strength (below) so I went out on Saturday and bought some Haribo Starmix, Banana’s, Small Milk (all used straight after my long run on Sunday), some 81% Cacao Dark Chocolate to have 1 square a day as a snack and some wild boar, venison steaks and Kangaroo steaks.
http://therunningbug.co.uk/training-advice/runners-diet/nutrition/b/weblog/archive/2013/09/09/3-rapid-recovery-foods-to-eat-after-you-run.aspx
http://therunningbug.co.uk/training-advice/runners-diet/nutrition/b/weblog/archive/2014/08/20/6-fat-burning-foods-to-boost-your-metabolism.aspx
http://therunningbug.co.uk/training-advice/runners-diet/nutrition/b/weblog/archive/2014/05/29/5-foods-to-build-leg-strength-and-improve-your-running.aspx

Friday night saw us host the Charity Race Night, there were quite a few family and friends who couldn’t make it but those who did were very generous and it was a huge success. There are far too many people to name but we managed to sell 59 Horses, Sponsor all 8 races, Auction 8 horses in the final race and took £804 in bets spending £52 on 8 Bottles of bubbly for the horse owners for each of the 8 horses. We paid out £405 in winning bets, £120 & a bottle of bubbly for the owner of the winning horse from the auction & 7 bottles of bubbly for the other owners, we will take £160 from the race sponsors, £295 from horses & £399 from bets plus £115 from the auction and we also had some donations on the night meaning once everyone has paid and expenses covered we will have raised a total of £925 for our Charity passing our half way mark. The full list of Race sponsors:
www.aerialwaves.co.uk (x 2 races)
www.tdickinsonplumbingandheating.co.uk/
www.benjaminjamesflooring.co.uk/
www.facebook.com/mark.guest.792
www.yell.com/biz/northowram-news-halifax-2199603/
www.facebook.com/Shurclean89/?fref=ts
Pat Wardman Tile Right.

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  11 lbs so another 1lbs off. As mentioned above I am trying some natural recovery foods along with Carb Gels & Casein Protein overnight after runs.

Sleep

Sleep during the week was fine a later night Friday meant a bit of a lie in on Saturday and an afternoon run and Saturday night was a restless nights sleep so I was a bit tired at the start of the Sunday run.

Stay Strong

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.

Stretch

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 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 4 of the Plan

Day 1 Monday 25/01 – Rest Day.
Day 2 Tuesday 26/01 – 7+ Mile – 7 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 27/01 – 4 Miles slow.
Day 4 Thursday 28/01 – 2×3 Miles – Slow 2 Miles – Fast 3 Miles – Slow 3 mins – Fast 3 Miles – Slow 1 Mile (Fast 7:15/mi – 7:29/mi pace)
Day 5 Friday 29/01 – Rest Day.
Day 6 Saturday 30/01 – 6 Miles – 1 Mile slow – 4 Miles Steady – 1 Mile slow (Steady 7:39/mi – 8:09/mi)
Day 7 Sunday 31/01 – 12 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 – 7.84 Miles at overall 09:46/mi – 7 Miles 9:14/mi – then 5 sprints of 20 secs (3 up hill of 150m) and 2 Mins slow (20 6:46/mi, 2 mins 10:28/mi, 20 6:47/mi, 2 mins 17:45/mi, 20 6:52/mi, 2 mins 19:54/mi, 20 6:56/mi, 2 mins 21:06/mi, 20 6:21/mi
Day 3 –  9.28 Miles run with Northowram Pumas at 9:50/mi – 2 miles slow 8:45/mi – 3 miles fast 9:17/mi – 3 mins slow 11:16/mi – 3 miles fast 10:45/mi – 1 mile slow 10:35/mi
Day 4 – Boxercise class – 5 Stations 1:30 Punching 1:30 Pads (different combinations), 1 Station 1:30 Knees, Kicks & 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 Side Plank with Press with 1 x 5kg Kettle Bell 1:30 KB Burpees 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 – 6.2 Miles run – Overall 8:16/mi – 1 Mile 8:35 – 4 Miles 8:03/mi – 1 mile 8:54/mi
Day 7 – 13.35 Miles run – overall 8:43/mi – 12 Miles 8:42/mi

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:

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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