This weeks training plan....12 weeks to go.....
Mon 25
easy 5miles
Tues 26
rest day, when I say rest I still manage 3 sets of 30 different
abs, it all helps with the core building
Wed 27
6-7 miles hills, great for increasing leg and lung power and to build the stregth to run stronger on the flat
Thurs 28
rest
Fri 29
easy 6 miles
Sat 30
easy 5 miles
Sun 31
12 miles long, slow distance run to build endurance. This should be done at an easy pace, one or two minutes slower than your marathon goal pace.
I can`t believe it`s already tuesday and 13 weeks before the marathon. I enjoyed my weekend of hard running and feel on top form, Kate Percy of "Go Faster Foods" sent me one of her top tips last night..Rice pudding for recovery, instantly she had captured my attention!! A high GI carb shortgrain to get to your muscles quickly and recover faster. I love puddings and her recipes are so inspiring, easy to prepare and delicious.
Total miles this week are 34. This is an intermediate marathon training programme. Ideally on rest days you should not exercise at all. But it`s ok to crosstrain with a no impact activity like stretching, yoga or swimming.I love the buzz of fitting so much in every day....Life`s for living, I love it.
12 weeks to go...i’m working in LA for the next 5 weeks so Im currently training via email and it seems to be working!! I spoke to Charlotte whilst driving from Malibu to Venice Beach, the view from the Ocean Pacific highway was "incredible"!
I’ve been working at the Golden Globe awards with actresses Neve Campbell and Zoe Bell. I’m somehow managing to fit my training in around my manic life and I’m feeling great after my long run. I have a huge schedule next week in New York and will spend hours on my feet so I’ll be swimming every other day and using the water as a non resistant exercise.
How many Km (or Miles) have you run this week?
My total mileage for the week was planned at 30 miles but I ran 24 miles. This was week 6 out of 18 of my marathon training for London and what I would call a “step-back” week. I like to build the mileage of my weekly long runs up over two weeks and then every third week I drop down in distance to offer my body extra rest. Last week my long run was 14 miles and this week it was reduced to 10 miles.
How often have you run?
I run five days a week. With the other two days I have a rest day and an active rest day where I do something other than running such as swimming, cycling or walking. In previous schedules I have tried running 6 days a week but it resulted in injury. Quality in your training is important not always quantity.
Have you run in the morning or afternoon?
I prefer to run early in the morning because you have the streets to yourself although due to the icy conditions my runs this week have been done mostly mid morning.
Have you got a training schedule? and have you managed to stick to it?
I always like to follow a training schedule which is planned out from now until London. I find that it gives me motivation ticking off the runs as I go along. The current schedule I follow has been developed from what I learnt during my two marathon schedules that I did last year. The key for me is consistency and avoiding injury.
Where have you run this week - road or offroad?
The majority of my runs are out and back routes that follow the coast roads around Torbay. I like to run by the sea and make the most of the scenery in the English Rivera.
What has the weather been like?
Cold. Training for an April marathon means that you will be out in all kinds of weather. I just wrap up warm and get out of the door. After the first mile I tend to warm up and forget about the cold anyway. If it’s too icy to run on the roads then I head to the gym for the treadmill but I haven’t needed to do that this week.
What have been your weaknesses this week? Where do you need to improve? Have you not done as well as you wanted?
I didn’t complete the miles that I had planned this week so next week it will be important to complete my planned mileage so that I am ready for the 26.2 by the time I have completed my training schedule. I don’t beat myself up over missed runs and never try to play catch-up on missed runs. A gradual increase in miles each week is better that a few miles one week and then a load of miles the next. My key run next week will be my 8 mile race pace run as I found the 7 mile race pace run this week hard.
How has your diet been this week? Have you stuck to nutritious recipes & snacks?
When I’m working night shifts it’s easy to get tired and eat easily accessible junk food. I’ve avoided this with a little bit of careful planning and preparing my meals before I go to work rather that relying on finding something nutritious in the 24hr petrol station at 3am. I like to eat a mainly high carbohydrate diet with foods that are low on the glycemic index (low GI). Low GI foods keep me fuller for longer and offer a more sustained energy release. I’ve opted for things like porridge for breakfast, cous cous salads for lunch and a dinners of homemade chilly, curry etc with rice or pasta, wholemeal of course. I’ve snacked on fresh fruit, dried fruit, nuts and seeds. I always use Sunday as my treat day where I allow myself a chocolate treat and one meal of whatever takes my fancy. Everything in moderation and when you’re marathon training you can enjoy a treat on your long run day. This week I went for a burger and chips with chocolate fudge cake for pudding. I’m human after all.
How do you feel after the weeks training?
This week has gone well I feel rested and ready to start two more weeks of building up my mileage before my next step-back week. I’ve listened to my body and as a result feel fitter and stronger.
How has this training impacted your other daily activities?
My training has fitted in nicely with my other activities this week. Swapping two runs for two bike rides to work fitted in nicely to my routine.
What are your goals for next week?
My training plan for next week is a total of 40 miles. Completing the 8 mile race pace run will be a big psychological boost next week and is my main goal for the week. At this point in my training programme I am also thinking what trainers, clothes etc. I will be wearing on race day. Anything you are going to be running in for over 3 hours wants to be tested and used in advance of race day. Mile 15 on the marathon is not the best time to realise that your new trainers/shorts/vest are rubbing or don’t fit.