Road to Leicester Marathon 2019

Getting ready for Marathon Training
Pay day was 28th June, which also day to contact Mark Perry aka Coach P of Optimal Running.

Known Mark for 2 1/2 years since I took up running.
He said to keep legs turning with some easy running to get ready for his training. This starts on the 15th of July for 12 weeks.
This is my second marathon, chose Leicester again as want to compare improvements like for like.
Last week I have treated my self too a new Garmin.
So I have beem doing easy running all week.
Thursday did a tempo run just to spoed things up but also break the boredom and Sat did a Vo2 test for the watch.
From Tuesday till Sunday got in just under 20 miles, however it is time on feet which is more important.
So 3hrs 30m running time, although will steadly increase from now in.


ROAD TO LEICESTER MARATHON 2019 BEGINS

So last week of training been done pretty standard stuff of low paced runs and 2 visits too gym for strength and core work.
So week 1 of 12 weeks working with Coach P of Optimal Running, starts Monday 15th July.

This weeks work is consisting of the following:
WEEK 1 OF 12
W/C 15/7/2019
MON EASY 40 RUN
TUES TEMPO RUN
WEDS RECOVERY RUN
THURS 6 MILES AEROBIC RUN FOLLOWED BY 8X 100M STRIDES/RECOVERY
FRI REST DAY
SAT EASY 40 RUN
SUN 2 HR LONG RUN
So with wam up and cool downs, around 31/32 miles this week.
So with a cheeky easy run tomorrow I am set for the hard work.


First week of the journey

Week 1 completed with just over 38 miles covered.

With over 7 hours on feet through week, will help to build the endurance up again.
Overall felt good although Sundays 2hr long run, the legs started to feel tired.
WK2 22/7/19
Mon 40 mins easy recovery
Tues 40 mins easy aerobic
Weds Structured session of Interval – Canova K’s
Thurs 40 mins easy recovery
Fri Rest Day
Sat 40mins easy aerobic
Sun 2hr long run
So steadily increasing the effort distance and time on feet.


Week 2 building the endurance

Completed just under 40 miles over 6hrs 43mins in total.

Slowly building up the endurance again.
Heart rate on long run at 10.20 min miles around 150bpm mark again huge improvement and also stabilizing on the medication.
Taking slow release Xenidate means not mixing with caffeine gels. Started carrying around jelly sweets, which seems to work well.
Week commencing 29/7/2019
MON – EASY RECOVERY 40MINS
TUES – EASY AEROBIC 40 MINS
WEDS – MRP SESSION (1M WARM UP
RUN @ MRP 2M 3min rest X3 SETS, COOL DOWN)
THURS – ER40
FRIDAY – REST
SAT – TEMPO 3.1 MILES FOLLOWED BY 10 MILE LONG RUN
SUN – ER40
I have also had a cheeky light upper body / core at gym on monday.


Week 3 oooops slight mishaps

Last week was challenging missed Tuesdays session as car died and sourced a new one.

With that I had good week overall Saturday was tough session, with park run then 10 miles after this. This was to train on fatigued legs. I also got lost and did around 19 miles in the end, 4 miles too many.
Wednesday’s session also tough as car had died. I cycled to work and back so around 25 miles.
However managed to complete all 3 sets of the session.
Over the week I completed 36 miles over 7hrs 7mins
WEEK COMMENCING 5/6/19
MON EASY AEROBIC 40 MINS
TUES TEMPO REPS 2 MILE W/U
3 SETS 2 MILES TEMPO
1/2 MILES RECOVERY
WEDS ER 40 MINS
THURS AEROBIC RUN FINISHING
WITH STRIDES
FRI REST DAY
SAT AEROBIC 10 MILES
SUN AEROBIC 10 MILES


WEEK 4 Need To Work On Navigation
This week was fairly strait forward no agro or problems.

After running nearly 52 miles over the week surprisingly legs felt good.

Sunday should of been 10 miles but 13 miles, however felt I could of gone a lot longer. Probably due to the buffet food 4 pints of beer and a kebab.

Yes I did manage to get lost again, but following trails has never been my strong point.

Week commencing 12/8/19

Mon rest day

Tues EA 50

Weds 1 Mile 2x 3 mile MRP & 5 mins recovery

Thurs ER 50

Fri Rest

Sat Long run 14.5 miles w/u 2 mile MRP 0.5 mile off

Sun ER 50


WK5 EASIER WEEK

This week was not so hard few less miles but progressing well.

Saturdays long run had bigger hills than anticipated to heart was maxed out towards the end. Felt stiff for next few days so plenty of stretches to ease it out.

The hills where tough but, good to get them in as Leicester gets a bit lumpy from about mile 7 to 14 ish.

Week Commencing 19/8/2019

MON EA50

TUES 2 MILE W/U 6 MILE MRP 1 MILE C/D

WEDS ER 40

THURS AEROBIC 6 MILES FOLLOWED BY 10X 100 M STRIDES (SETS)

FRI REST DAY

SAT LONG RUN 13.1 MILES

SUN LONG RUN 13.1 MILES


WK6 COACH P KILLED MY LEGS

What a week training, 53 Miles completed.

Weekend gave interesting results as pace was faster than expected on Sat but heart rate was a lot lower than expected. Sunday was also the same distance (13.1 miles), but paced at 10m30s miles and heart rate was around the same av of 146bpm and Sats was 147bpm.

So coach is looking forward to race as if every thing goes to plan, some thing magical could happen.

This weeks training is over less days but big one on sunday.

Week Commencing 26/8/2016

MON Rest day

TUES Easy Aerobic 50 mins

WEDS 4 X 2m MRP 3mins recovery

THURS Easy Recovery 40mins

FRI Rest

SAT Rest

SUN Progressive 18 miles


WK8 Training Timetable

So wk 8 commence not long to go now till the big day.

MON rest day

TUES Easy Aerobic 50mins

WEDS Intervals Canova Miles

THURS ER40

FRI Rest

SAT Aerobic 10 miles

SUN Long 16 miles with MRPF


WK 11 catch up

Been bit hectic last few weeks so I can summarize everything up.

WK9

Tough week, legs tired and fatigued mid week session was 10×60:60 reps followed by 5 min rest and then 30:30 reps.

Basicly 60s hard running then 60s recovery.

Long run on Sunday was a killer, 22 miles and fatigue had really set in aim was to stay in the 10’s but ended up in 11min miles.

WK10

Monday and Tuesday we turned in to rest and stretching/foam rolling days.

God I hate that roller bloody hurts !!!

Weds/Thurs/Sat all as easy recovery 40 mins.

Sat was 10 miles east paced so around 10m20s min miles followed a fast 8 min mile … then 1 mile recovery.

Was pleased to report my legs were fully recovered and back on form.

WK 11

So this week fairly light work.

Tues/Thurs recovery 40 mins

WEDS 60:60 intervals

Sat will be 40 mins recovery again

Sunday is 70 mins steady then 20mins at MRP.


Into week 12

So the long run on Sunday was nice and comfortable. 70mins running around 10m10s min miles. Followed by the marathon race pace of 9m40s min miles.

Just a quick structured interval session Tuesday warm up an 30s hard 60 rec.

Thursday will be ER 40 and a leg loosener Saturday.

SUNDAY IS THE BIG DAY