Getting ready for Marathon Training
Pay day was 28th June, which also day to contact Mark Perry aka Coach P of Optimal Running.
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.
First week of the journey
Week 1 completed with just over 38 miles covered.
Week 2 building the endurance
Week 3 oooops slight mishaps
Last week was challenging missed Tuesdays session as car died and sourced a new one.
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
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
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
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
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.
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.
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.
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