Insight Into | Mission Marathon Week 5 – 8

January was a hit and miss (more miss than hit) month for me. I was gutted to be struck down with a relentless IT band injury. One that seems to have been clinging to me like a bad smell since I ran the Race to the Stones back in July. However, the past week has brought me some new positivity. I must first credit Neil Meekings from Kinect Health, who has been working with me to put things back in place. Over the past few months I’ve seen physiotherapists, chiropractors, osteopaths – you name it, I’ve seen it! my nearest and dearest will vouch for me on this one. Whilst I wouldn’t recommend this, there has been a silver lining to the process, and that has been finding Neil at Kinect Health. Finally, someone looking at things with a fresh perspective, analysing all aspects of my movement (and lack of), and seeking to find the root cause of the problem, and not just dealing with the localised pain.

Needless to say this has been a set back to the first month of training, and has left me on the back foot in terms of achieving my Runners World x Vifit Sport Mission Marathon goal. However, I will be coming back stronger, fitter & (fingers crossed) injury free over the next week!

Whilst, I may be behind on my schedule, I wanted to share my original plan for the next 4 weeks of training for those of you that are perhaps looking towards a similar goal and have already under taken the first 4 weeks of training that I outlined in my previous post.  Here goes:

Week 5 – Total Miles: 55

Monday – 9 miles easy with 10x100m strides
Tuesday – 2 mile warmup, drills, 4x50m strides, 7x1k @ 3.45 to 3.40 pace, recovery 400m jog, cool down 2 miles
Wednesday – recovery 5 miles a.m., recovery 4 miles p.m.
Thursday – 2 mile warmup, some running drills then 16×400 @ 3.30 pace rest is 400m jog, cd 1 mile jog
Friday – recovery run 7 miles
Saturday – 14 miles easy pace with last mile at 4.05 pace
Sunday – Rest

Week 6 – Total Miles: 60

Monday – 8 miles easy with 10x100m strides
Tuesday – 2 miles warmup, drills, 4x50m strides then 4x1200m @ 3.45 to 3.50 pace, recovery 400m job, cool down 2 miles
Wednesday – recovery 5 miles a.m., 4 miles p.m.
Thursday – 3 mile warmup, drills, with 4x2mile tempo @ 4.05 to 3.55 pace, cool down 2 miles
Friday – Rest
Saturday – 17miles start @ 4.40 to 5 pace until mile 5, 6-10 miles @ 4.25, 11-16 @ 4.15, last mile @ 4.09
Sunday – Recovery 5 miles

Week 7 – Total Miles: 61

Monday – 10 easy with 10x100m strides
Tuesday – 1 mile warmup, running drills, 4x50m strides then 400, 800, 1200, 1600, 1200, 800, 400 with 400 jog in between all at (400 @ 3.35, 800 @ 3.40, 1200 @ 3.50, 1600 @ 4.00)
Wednesday – recovery 5 miles a.m., 4 miles p.m.
Thursday – 2 mile warmup with 7 mile tempo @ 4.05 pace, 2 mile cool down
Friday – recovery run 8 miles and 5x50m strides and 20min core workout
Saturday – 16 miles easy
Sunday – Rest

Week 8 – Total Miles: 54

Monday – 8 easy a.m, 4 miles with 5x100m strides p.m.
Tuesday – 2 mile warmup drills, then 6 x mile @ 3.55, 2 min rest, cool down 2 miles
Wednesday – recovery 4 miles a.m., 4 miles p.m.
Thursday – 2 mile warmup, 6 miles @ 4.05 then rest 2 mins, then 2 miles sub 4.05, cool down 2 miles
Friday – Rest
Saturday – 18 easy with last mile 4.05 pace
Sunday – Recovery run 6 miles

Please do let me know if you have any questions, or any tips that can help me on my journey!

Thank you, The Habit Hunter x

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Top 5 | London Running Routes

“Unexplored Paths Lead to Undiscovered Treasures”

‘Spring Marathon Season’ is upon us, which for many means ‘Panic Season’ is among us. Regardless of what anyone says, running in the Winter can bring the bleakest of times, battling with wind, rain and the unpredictable British climate. However, there’s also those crispy frosty mornings with the most beautiful sunsets that can suddenly seem to subside the drab feelings of those miserable days! So don’t let the weather be an excuse, mix up your training spots, explore some new London running routes and don’t stress about missing a training run now and again (we all do it).

1. THE UNEXPLORED PARK ROUTE


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WHERE: Richmond Park
DISTANCE: 11.6KM
NEAREST TUBE: East Putney or Barnes

2. THE CANAL ROUTE


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WHERE: East London Towpaths
DISTANCE: 10KM
NEAREST TUBE: Mile End or Limehouse

3. THE LUNCH BREAK ROUTE


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WHERE: Regents Park & Primrose Hill
DISTANCE: 5.4KM
NEAREST TUBE: Regents Park, Great Portland Street or Warren Street

4. THE TRAIL ROUTE


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WHERE: Hampstead Heath
DISTANCE: 5.8KM
NEAREST TUBE: Hampstead

5. THE ROYAL PARKS ROUTE


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WHERE: Hyde Park, St James Park, Green Park & Kensington Palace Gardens
DISTANCE: 10.5KM
NEAREST TUBE: Green Park, Hyde Park Corner, St James Park or Lancaster Gate

The Habit Hunter x

Top 5 | Marathon Recovery Tips

Having just about come down from the shock of getting a PB in the Madrid Marathon I thought I’d share my insight into recovering after a marathon. I have to admit I’m possibly my body’s own worst enemy when it comes to recovering (i.e. I’m not great at sitting around & doing nothing)! But when you’ve put yourself through your paces & meandered 26.2 miles in the heat you need to take a time out, don’t rush back in — you’ll only learn the hard way by getting an injury and put yourself out for longer!
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1. Take an ice bath
– yes it might sound horrendous! But trust me, it’s so worth it. Even if you can only bear it for a minute or two your muscles will thank you for it in the morning.

2. Get a light massage – some people have the urgency to get a ‘sports’ massage post-marathon, but the scrutiny may do you more harm than good. By all means get a massage, but just take it easy.

3. Go for a run – for some this is easier said than done. It’s something to put into action two days after running your Marathon, yes you need rest – but you also need to keep moving. Your body has got used to training, don’t let it slip away, getting the bloody flowing again at a very gentle jog will help — I promise!

4. Eat lots of fruit & protein – the natural sugar and carbohydrates in the fruit will do you a world of good and give your body what it needs to recover properly, you burnt a serious number of calories pounding the streets now it’s time to take back on what your body needs to repair and avoid any damage.

5. Cross-train – if you can’t succumb to a run just yet, get out there and go for a swim or a cycle. Keeping your legs moving with low-impact exercise will speed up the recovery process. Don’t do anything too strenuous, but don’t just stop completely! That’ll do you more harm than good!

The Habit Hunter x