Marathon Training Blog.
After two weeks of following the training plan I felt that it had now become a routine and enjoyed completing each day as it came along. I looked forward to each run as well as my gym and stretching time. This week along I will be completing 21 miles through the week.
Monday As I have stated in the previous blogs I usually teach 3 classes as well as a shift at work and struggle to fit in a run. Day one out of the 7 each week is usually a longer run than most of the other days. This week I completed some cardio vascular exercise along with a set of exercises targeting the back. In my circuit class this week we worked on lower body, mainly legs containing strengthening exercises and also some core work. I also taught a Zumba class, again cardio vascular work. Monday night I slept the best I have in a long time.
The back exercises I worked on included the following mainly using the human sport equipment and dumbbells.
Lat Pull Down on the Lat Pulley
Low Row on the Total Delts
Single arm High Row on the Pull Lift
Single Arm Dumbbell Row using bench and dumbbells.
Barbell Row on the Max Rack.
In the circuit class that lasted 45 minutes I put together a set of 8 different exercises targeting the legs that are each time for some 1 minute long and some 30/45 seconds. These included exercises using the Pump FX bars and some body weight exercises which consisted of weighted squats, weighted lunges right and left, jumping lunges, single leg bends again weighted, squat jumps and calf raises. Repeated this circuit twice, it was a challenge but the exercises are really good for strengthening different parts of the leg.
Tuesday I decided that it was beneficial to have a rest day. I listened to my body and did just this. Tuesday was supposed to be a gym day however I had completed gym work the previous day and knew I would do for the rest of the week.
Wednesday I had a day off work so I knew I would be able to complete the longer distance run from Monday. I ran 7 miles at a normal speed today followed by 20 minutes on the bike after. At the gym I then worked on some core exercises along with some upper body chest exercises. Again light weight, more reps! I made sure that after the gym session I had a good stretch out. The Groin injury that I thought had gone decided to come back 4 miles into my run today. I made sure that I fully stretched this are afterwards. But still felt sore.
I am finding it much easier to stick to the training plan this week. I am doing more strengthening work in the gym than is written to do so and I know that if I complete the amount of miles needed to be covered each week, I will be ok.
I know that on the plan I should include swimming. In the first week I did so and feel I have let that slip a little. I am going to try and include more of this type of exercise as we all know training for a marathon isn’t all about how many runs you can do in a week you must include other types of exercise.
One thing I haven’t mentioned is that when I am running I use an app synced with my phone called Map My Run powered by Under Armour. This app is really helpful and very similar to the Nike Running App. It stores the route that you have taken, indicates the time that it has taken you to complete the run along with giving you how many minutes per mile. This is really helpful for saving all the different runs you do to compare times, speeds and routes each week. It is also a good indication of showing us any improvement each week and I would highly recommend it. The app can also be used to store data such as outdoor cycling, walks and treadmill running.
I would really like to be able to attend one of the Pilates classes ran by Eve at the club. I know that this will not be the type of class I am used to attending but I know that it will be good for my training regime and flexibility within the muscles. However my shifts usually fall around these times. I am sure I will be able to attend one soon.
Thursday I started work early and finished at 3. Once my shift came to an end I completed a 3 mile fast paced run today again followed by some time on the spinning bike afterwards and also worked on some strengthening exercises for the upper body arms and shoulder exercises along with some abdominal exercises.
Friday I attended an hours spinning class followed by a leg strengthening session in the gym. I also worked on some core exercises. Later that day I completed a 3 mile run as stated in the training plan.
Saturday was supposed to be a complete rest day however I had missed a run from having a rest day on the Tuesday. I ran a fast 5 mile paced run in the morning before work.
Sunday I wasn’t able to complete any runs. This was due to attending a course in Manchester which will enable me to become a Zumba Kids Instructor. The course ran from 10am till 6pm. Zumba Kids will be coming soon to the Low Wood so keep a look out when it will be beginning. I completed a gym session once I had arrived home.