Marathon Training Blog.
After the first week of training I was really looking forward to beginning week two.
I had really enjoyed getting back into running and could see an improvement in my pace and my technique.
I have such a busy day on a Monday and unfortunately didn’t manage to fit in my 3 mile run I was set out to do. I came to the gym a little earlier and completed some cardio work and then a set of different exercises that target the back muscles making sure the weight that I am lifting weren’t too heavy so I was able to complete 3 to 4 sets of 15-20 reps. These exercises included Lat Pull down, Low Row, Single Arm Row along with a row exercise on the D.A.P followed by a couple of exercises that target the biceps and triceps. I then had a short break before teaching a 45 minute circuit class. The circuit class that I teach includes a variety of different exercises that are each completed for a minute. Exercises include abdominal work, cardio vascular work along with exercises using light dumbbells and some using the Pump FX bars situated in the studio. I do take part in this class along aside the members that attend. After circuits I taught a Zumba class and then started work. I know that I didn’t manage to complete a 3 mile run but knew that I could make up for it another day that week. Monday has enough exercise to contend with.
Tuesday was a Gym day and during this one hour session I completed a leg session ensuring to strengthen the muscles in my legs ready for the marathon. Again making sure that the weight used was light and completing 15-20 reps each time. The exercises included leg extension, seated squats, calf raises, weighted squats and single leg kicks on the Low Woods new human sport equipment (which is an exercise I would highly recommend to any of our members wanting to strengthen there quadriceps.)
On Wednesday I ran a 5 mile route around my hometown area and was impressed with my time of 48 minutes. My minute per mile had also decreased and was under 10 minutes each mile that I ran. I was thrilled. Later on I headed to our sister hotel Lancaster House and the Sandpiper gym were I ran a short distance of 2 miles followed by a gym session mainly focusing on the core with a concentrated stretch session to get the muscles to function for my next run. I then relaxed my legs in the hot tub and Jacuzzi and also treated myself to a steam room and sauna. Felt great! All this running and exercise and it felt nice to relax. I also know that it is very important to rest the body in order to rest the muscles. I can hold my hands up, I know that I am not one for rest; I am always on the go. One thing that I am going to have to learn whilst training for the marathon that rest is very beneficial.
Thursday came along and I ran another 5 miles. This time a different route then walked up to the gym and worked on shoulder session. I ran these 5 miles 5 minutes quicker than yesterday. Today’s 5 mile run was supposed to be ran at a fast pace so I was happy with completing it 5 minutes faster than the previous day.
Fridays run was a fast paced 2 mile run. After my shift at 3pm I completed this and ran to the Waterhead hotel and back. Again my pace per mile decreased and ran this in 17 minutes. I was happy. I then headed up to the gym and cycled on the bike for 20 minutes followed by a short chest workout again using light weight and more reps.
Complete rest day on Saturday. Needed it!
On Sunday I teach a circuit class at 10 am. Before this however I completed a fast 3 mile run, headed to the gym for an hour and then taught the class mainly concentrating on upper body and abdominals. I then had an 8 and a half hour shift at work and spent the evening relaxing. Well needed!!