Week 13

Guys we are so deep in this plan now, where does the time go

Genuinely measuring the time in days, now. SCARY.

Monday: I initially scoffed at rest day because I was still high af after the excellent 20-miler the day before. Packed a gym bag & everything. In the end, work & life admin took up a lot of time & energy so I spent the later part of the evening watching TV under a blanket. I did stretch & foam roll though, which is going to happen EVERY DAY from now on (…)

Tuesday: 7:00am at the gym for 8x400m sprints and a 1500m warm up/cool down. I wanted consistency here so kept the speed slightly lower than flat out, & each repeat was fine. The speed will therefore increase for the next session & 8-10 reps will be challenging & unpleasant again, hooray.

New shoes went well tho

7:00pm was gym for strength training. Enjoyable to just keep things moving, with a light weights full body workout of

  • 4×3 push press
  • 4×5 back squat
  • 4×8 lat pulldown
  • 4×8 RDL

Plenty stretching too, and some core work. My shoulder is still pulling a bit on the push presses, but we’ll see how that goes. It could well be under-use as my arms and shoulders have been rather neglected in the past few weeks.

Wednesday: easy 5ish  miles home from work, then straight into the shower &  to the cinema, which wasn’t great for a proper post-run stretch but was enjoyable for sure. Slightly faster than easy due to the time pressure, but hey ho.

mostly because of this

The actual run was average; it was very mild weather and I had a jacket on because of a need for pockets, but it was too warm despite the riverside breeze. I started feeling a bit sick which may or may not have been related. Ended up fine though.

Thursday: Running outside didn’t happen due to work nonsense, so a treadmill 5 miles with steady increases of speed happened instead. Pleased with how it went, but it was dull. Treadmill is good for pace consistency.

Friday: another rest! Truly I am spoiled.

(only a rest from running, though. I did go & lift some stuff & stretch for a bit)

I also went to the pub, drank lime & soda & talked about my training with people who don’t run & feigned interest very well. Marathon training turns you into a difficult friend, for sure.

I learned that they read this blog though, so HI GUYS YOU’RE AWESOME

I stayed out longer than intended & was eventually on the vodka instead. It was nice to kick back a bit – in this training cycle I have been mostly not drinking at all because of the training volume. I don’t drink much anyway but it does feel like a proper focused training plan should be completely sober.

I sent this picture to my best pal for reasons that are not obvious

Saturday: usual parkrun sandwich, but after two speed sessions this week I swapped a fast Victoria for a steadier Drumchapel. Oh, the hills. 2 minutes off my January time, though. Appreciating the downhills, although that 200m finish sprint feels like about a mile.

The anticipation is worst

Afterwards, I celebrated with a doughnut at Tantrum Doughnuts, & a nice walk around the West End.

Yum

Sunday: the plan was 12 miles easy, partially with a GFR 5 mile group to Ruchill Park flagpole. Lovely weather again, making the snowy Sundays seem a long time ago.

 My legs were heavy for most of it though, & once I’d stretched & cooled down with the group, sticking it out an extra 4 and a bit miles was not appealing. It was warm & I needed coffee: when I saw two friends sitting outside a cafe & I still had two miles to go, I just stopped immediately. Several flat whites & gossip later, I couldn’t be bothered to slow-jog home either…

Total miles: 32.5 for the last dropback week. 188 total in March.

ONE HUNDRED AND EIGHTY EIGHT MILES

I am a bit speechless at this, to be honest. It is so many miles, & there are so many more to go, & I am surprised at how my body is handling this. Compared to the last quarter of 2018 it’s a huge jump, but as I’ve noted before it is so much higher compared to this time last year too. I can’t understand how I feel so much better on this volume of running.

Nutrition: mostly good, if slightly excessive some days. There has been a lot of snacking, & not always the best choices. I am so hungry all the time.

After Tuesday’s long day & double gym session, I made cheese on toast with a can of beans (with spicy sauce added in…) & a poached egg: yes yes yes.

*homer simpson noises*

I noticed a skirt I bought before Xmas feeling a bit roomy on the waist so I jumped on the gym scales & I am 4kgs down from January. I dread to think how much of this is muscle loss, but am already counting the days to being back on the weights & protein.

Me in a few weeks, perhaps

I was chatting to a running buddy about supplements last week, & Instagram archives reminded me that I was double-dosing multivitamins this time last year, so I will be doing that again. I am considering electrolyte tablets as I am definitely a bit dehydrated sometimes, despite drinking plenty. It’s fine when I am in the office but when I am out on sites or at meetings I get distracted or drink far too much coffee & forget about the water.

The meals have been good this week though, even with a couple of meals out.

Feeling: very well. Achy hips this week, possibly from strength training, but running is good & I am mentally feeling much better. Two rest days this week seemed excessive, which illustrates the relentless grind of marathon training, but both of the days were spent well so there is definitely a benefit.

Next week is high mileage again & a really long long run, & then it’s magical taper time. I am absolutely pumped to cheer people on for Manchester Marathon too – can’t believe it’s been nearly a year since that brilliant weekend.

3 thoughts on “Week 13

  1. Pingback: Feeding – Heather Runs London (& Edinburgh)

  2. Pingback: Week before race week… – Heather Runs London (& Edinburgh)

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