Welcome back to my Marathon Training blog, this weeks update on how week 5 of my Marathon Training plan has gone.
This week I had to rearrange my runs slightly due to the Christening of my youngest daughter, this meant doing my long run on Saturday instead of Sunday and my 5 mile Saturday run on the Sunday morning. It was the hardest 5 miles I have ever done, not just the windy weather but the tiredness in my legs from the long run on Saturday. I guess it all bodes well for mimicking the tiredness I will feel during the longer runs and the Marathon itself.
I have been doing some more research into running shoes this week as well, reading some online reviews and looking around for the best prices, I have narrowed it down to 2 at the moment and will try some on at local shops before ordering online next week.
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 10 lbs so another 1lbs off.
Sleep during the week was fine no complaints 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 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 5 of the Plan
Day 1 Monday 01/02 – Rest Day.
Day 2 Tuesday 02/02 – 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 03/02 – 4 Miles slow.
Day 4 Thursday 04/02 – 4×1.5 Miles – Slow 2 Miles – Fast 1.5 Miles – Slow 2 mins – Fast 1.5 Miles – Slow 2 Mins – Fast 1.5 Miles – Slow 2 Mins – Fast 1.5 Miles – Slow 1 Mile (Fast 7:10/mi – 7:35/mi pace)
Day 5 Friday 05/02 – Rest Day.
Day 6 Saturday 06/02 – 5 Miles – 5 Milwe slow
Day 7 Sunday 07/02 – 13 Miles – 8 Miles Steady pace at 7:39/mi to 8:09/mi – 4 Miles Fast 7:45/mi to 7:55/mi – 1 Mile Steady
Here is what I actually did:
Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers.
Day 2 – 8.03 Miles at overall 09:11/mi – 7 Miles 9:08/mi – then 5 sprints of 20 secs and 2 Mins slow (20 8:12/mi, 2 mins 10:11/mi, 20 6:26/mi, 2 mins 09:44/mi, 20 5:52/mi, 2 mins 10:44/mi, 20 6:11/mi, 2 mins 11:26/mi, 20 6:10/mi
Day 3 – 10.10 Miles run with Northowram Pumas at 8:59/mi – 2 miles slow 8:42/mi – 1.5 miles fast 8:05/mi – 2 mins slow 8:55/mi – 1.5 miles fast 8:41/mi – 2 mins slow 9:28/mi – 1.5 miles fast 9:44/mi – 2 mins slow 10:33/mi – 1.5 Miles fast 8:55/mi – 1 mile slow 9:30/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 Slow lunges alternate legs with 2 x 5kg Kettle Bell 1:30 KB Slow Goblet Squat 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 – 13.14 Miles run – Overall 8:35/mi – 8 Miles 8:35 – 4 Miles 8:35/mi – 1 mile 8:27/mi
Day 7 – 5.07 Miles run – Overall 9:48/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.
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