Friiiiiiiiiiiiiiday, where have you been all my
life week? And tonight is quite exciting because Ben and me are off out to our running club Christmas meal (shhh, I know it’s only just November – it’s all about dragging Christmas out in my eyes).
This week I’ve been taking things a bit easier on the running front after the Great South Run to make sure I don’t over-do things. I’d love to be able to rock out stupid amounts of miles every week but unfortunately I’m not there yet. Not in this training cycle anyway.
Here’s how the upcoming weeks are looking for me for my marathon training:
There’s a great deal of flexibility though. I’m happy to move things around, reduce/increase miles, or delete workouts entirely if needs be. I like doing spin twice a week as it’s a great speed workout without the pounding on the legs (though after a hard run on Sunday I will drop my Monday one when I fancy). The workouts that I’m least likely to change though are the long runs. This is because this is a whole new territory for me. Long runs used to be 10-12 miles. Now they’re 14 miles plus. That’s scary to me at the moment – I have yet to do further than 16 miles (should I be panicking??). I’d love to have another 20 miler in there to fully boost my confidence and feel comfortable at longer distances but I just don’t have the time to recover sensibly.
Basically this is a guide of my ideal training cycle. But let’s be honest, knowing me, it is never going to work out that way. Ideally things would have gone a bit more smoothly leading up to this point due to my long-standing niggles. Thankfully though things are feeling lots better. The running coaching has definitely helped this, with improving my form and giving me the stretches and strength exercises I’ve needed.
It’s definitely been an eye opener for the stuff I haven’t been doing. Gluteal exercises for instance. Loving those bridges…they’re lots of fun. Not.
These are the top exercises and stretches I’ve been adding into my routine:
- Bridges (pulsing and holding for 30 seconds)
Source [Except I don’t look as serene!]
Single leg squats (it really makes it obvious that I’m weaker on one leg)
- Pendulum kickbacks
- Hip flexor stretch <—this one is a big one for me as my hips are always so tight (due to sitting 80% of the day…thank you work)
So I’m trying to do these every day where I can, or every other day.
I have a few goals for this marathon in December. I’m not going to say exactly what time I’m aiming for as I’m a big believer in not trying to jinx things. Plus I really don’t know how my body is going to respond to that distance. I may need to readjust my goals after my 18 mile training run!
But I have three time goals (my ballpark vague figure that I will say is sub-four hours) and then I have a “survive it” goal and a “have fun” goal. We’ll see which ones pan out…
Have you ever run a marathon? Any tips?
When you prepare for races do you follow a plan?
Do you do a lot of strength work?