Marathon Training Week 9

Welcome back to my Marathon Training blog, this weeks update on how week 9 of my Marathon Training plan has gone.

Into the home straight now, 7 weeks to go and some more records gone this week with furthest distance in 1 run, 1 week, longest duration in a run and a week and most calories in a week.

I have continued with some blisters this week on the side of my heel and the blister plasters are starting to take effect but I have also started to get bruises on my big toes during the longer runs, I am hoping a lighter week next week will help them heal a bit.

I have been thinking a bit more about race day now and ended up booking some different hotels closer to the start so we have a bit less traveling around to do on the Saturday and Sunday morning, unfortunately and thanks to the stupidity of lastminute.com we have ended up in different hotels but only about 2.5 miles apart and close to the London Expo centre where we need to register on the Saturday to collect our race packs.

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  5.75 lbs so another 0.5lbs off. Mother’s Day lunch might have added a few extra calories this week but after 27 miles in 2 days it was well deserved.

Sleep

Still sleeping like a baby with all this running…

Stay Strong

The Boxercise & Circuit Training for Runners 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 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 is helping me recover and feel stronger.

Stretch

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 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 9 of the Plan

Day 1 Monday 29/02 – Rest Day.
Day 2 Tuesday 01/03 – 6 x 1 Miles – 2 Miles Slow – 6 x 1 Miles Fast each followed by 1:30 Min Slow – 1 Miles Slow after 10th one (Fast 7:10/mi – 7:24/mi)
Day 3 Wednesday 02/03 – 6 Miles Slow
Day 4 Thursday 03/03 – 10 Miles – Slow 2 Miles – Fast 7 Miles – Slow 1 Mile (Fast 7:20/mi – 7:39/mi pace)
Day 5 Friday 04/03 – Rest Day.
Day 6 Saturday 05/03 – 7 Miles – 1 Mile slow – 5 Miles Steady – 1 Mile slow (Steady 7:39/mi – 8:09/mi)
Day 7 Sunday 06/03 – 18 Miles – 11 Miles Steady – Fast 5 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 – 10.32 Miles overall pace of 8:46/mi – 2 Miles 8:24/mi – 1 Miles between 8:05/mi & 9:24/mi – 1:30 Mins between 7:40/mi & 8:54/mi
Day 3 –  7.07 Miles run with Northowram Pumas at overall at 9:21/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 Goblet Squat Thrusters 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 – Rest Day in the snow.
Day 6 – 17.88 Miles run – Overall 8:46/mi – 11 miles slow 8:28/mi – 5 Miles 9:18/mi – 2 miles 9:07/mi
Day 7 – 9.14 Miles run – Overall 9:36/mi – 1 mile 9:04/mi – 5 Miles 9:25/mi – 1 mile 10:21/mi – Extra 2.14 miles 9:55/mi

Overall I was quite 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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