Welcome back to my Marathon Training blog, this weeks update on how week 6 of my Marathon Training plan has gone.
This week I had to rearrange my runs slightly again due to Valentine’s and taking my beloved Wife out on Saturday evening, this meant doing my long run on Saturday instead of Sunday and my 5+ mile Saturday run on the Sunday afternoon. It was a bit of a rest week for me this week so there were no runs over 10 miles.
I ordered 2 pairs of running shoes (Asics Gel-Cumulus 17 & Mizuno Waverider 18) which arrived on Thursday and I tested out om the Treadmill on Friday night (1.5 miles each pair) and decided on the Asics trainers, although the Mizuno were slightly lighter both pairs were well cushioned but the Mizuno felt like the laces were too short and not flexible enough and the tongue felt a bit akward, I also felt some discomfort in my feet after around a mile with the Mizuno. I took the Asics out for their first spin on the road on Sunday evening as I knew it was a shorter run than the Saturday and some of the Saturday was off road.
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 9.5 lbs so another 0.5lbs off. Saturday I had a beautiful fillet steak with beef dripping sauce, onion rings, tomato, spiced fries, lettuce wedge with honey mustard and bacon…
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. I have added Whey Protein to my routine immediately after workouts / runs which are helping me recover and feel stronger.
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 and I have also added cold showers when I don’t have an ice bath. 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 6 of the Plan
Day 1 Monday 08/02 – Rest Day.
Day 2 Tuesday 09/02 – 5+ Mile – 5 Miles Slow – 30 Secs Fast – 2 Mins Slow – 30 Secs Fast – 2 Mins Slow – 30 Secs Fast – 2 Mins Slow – 30 Secs Fast (Fast 95% effort)
Day 3 Wednesday 10/02 – Rest Day.
Day 4 Thursday 11/02 – 9 Miles – Slow 2 Miles – Fast 6 Miles – Slow 1 Mile (Fast 7:20/mi – 7:39/mi pace)
Day 5 Friday 12/02 – Rest Day.
Day 6 Saturday 13/02 – 5+ Miles – 5 Mile 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 7 Sunday 14/02 – 8 Miles – 8 Miles Steady pace at 7:39/mi to 8:09/mi
Here is what I actually did:
Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers.
Day 2 – 5.63 Miles at overall 09:00/mi – 5 Miles 8:29/mi – then 4 sprints of 30 secs and 2 Mins slow (30 6:23/mi, 2 mins 19:53/mi, 30 7:57/mi, 2 mins 15:26/mi, 30 7:09/mi, 2 mins 19:11/mi, 30 8:07/mi)
Day 3 – 9.01 Miles run with Northowram Pumas at 8:52/mi – 2 miles slow 8:16/mi – 6 miles fast 8:56/mi – 1 mile slow 9:44/mi
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 KB Figure 8 with 1 x 5kg Kettle Bell 1:30 KB 2 Handed KB Swing 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 – 3 Miles treadmill 6:52/mi
Day 6 – 8.10 Miles run – Overall 9:30/mi
Day 7 – 6.30 Miles run – Overall 7:59/mi – 5 miles slow 8:05/mi – 20 fast 6:17/mi – 2 mins 8:00/mi – 20 fast 5:46/mi – 2 mins 8:11/mi – 20 fast 5:36/mi – 2 mins 7:53/mi – 20 5:28/mi – 2 mins 8:13/mi – 20 fast 5:18/mi
Overall I was a bit slower than the plan but completed slightly over 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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