Welcome back to my Marathon Training blog, this weeks update on how week 8 of my Marathon Training plan has gone.
Half way through my plan and at the end of another Month and it was another record breaking Month, Furthest distance in a Week & Month, most calories burned, longest duration in a Week & Month & Most workouts in a Month and I have a feeling I will be breaking them again in March.
This week was interrupted by work when I had to cancel my Tuesday run at the last minute as I was called out, this put me back a bit and I seemed to be trying to catch up all week and with running Friday, Saturday & Sunday my legs were aching at the end of the 16 Miles on Sunday and the 5 minute Ice Bath at the end of was like heaven….
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 6.25 lbs so another 1.75lbs 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. I have added a number of squats to my daily routine. 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 8 of the Plan
Day 1 Monday 22/02 – Rest Day.
Day 2 Tuesday 23/02 – 16 x 400m – 2 Miles Slow – 16 x 0.25 Miles Fast each followed by 1:00 Min Slow – 1 Miles Slow after 10th one (Fast 7:00/mi – 7:15/mi)
Day 3 Wednesday 24/02 – 5 Miles Slow
Day 4 Thursday 25/02 – 3 x 2 Miles – Slow 2 Miles – Fast 2 Miles – Slow 3 Mins – Fast 2 Miles – Slow 3 Mins – fast 2 Miles – Slow 1 Mile (Fast 7:15/mi – 7:29/mi pace)
Day 5 Friday 26/02 – Rest Day.
Day 6 Saturday 27/02 – 7 Miles – 1 Mile slow – 5 Miles Steady – 1 Mile slow (Steady 7:39/mi – 8:09/mi)
Day 7 Sunday 28/02 – 16 Miles – 10 Miles Steady – Fast 4 Miles – 2 Miles Steady (Steady 7:39/mi to 8:09/mi Fast 7:45/mi – 7:55/mi)
Here is what I actually did:
Day 1 – 01:30:00 Circuit Training for runners hosted by Halifax Harriers.
Day 2 – Walking 0.59 Miles.
Day 3 – 8.3 Miles run with Northowram Pumas at overall at 8:29/mi – 2 miles slow 8:23/mi – 3 miles fast 9:24/mi – 3 min slow 8:20/mi 3 Miles fast 8:19/mi – 16 0.25 Miles at paces between 08:14/mi – 09:00/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 Goblet Squats 1 x 6kg Kettle Bell 1:30 KB Lunges / Lunge Jumps / Walking Lunges with 2 x 5Kg 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 – 9.15 Miles overall pace 8:13/mi – 2 Miles 8:06/mi – 2 Miles 8:13/mi – 3 Mins 8:51/mi – 2 Miles 7:57/mi – 3 Mins 8:28/mi – 2 Miles 8:05/mi – 1 Miles 9:51/mi
Day 6 – 7.07 Miles run – Overall 8:29/mi – 1 mile slow 8:42/mi – 5 Miles Steady 8:29/mi – 1 mile slow 8:15/mi
Day 7 – 16.09 Miles run – Overall 8:57/mi – 10 miles steady 8:55/mi – 4 Miles fast 9:06/mi – 2 miles steady 8:49/mi
Overall I was a bit slower than the plan and completed slightly less than 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 Ice Baths.
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