PROJEKT LONDON & STOCKHOLM

MARATHON TRAINING - WEEK 3

Monday

The first session of week 3 was a 14k recovery run with strides. I find performing some strides at the end of your easy runs helps prepare the body for the harder work ahead. It also helps me to loosen up after running at the same pace for the whole run. Its also fun to do! Recently I have been trying to find ways to make my recovery runs more exciting. Its working!

Tuesday

A rest day! The body felt it didnt need a rest as I felt in good flow at the moment but at the same time it is very important to rest. Rest was planned and thats what happened. The hardest and most under rated part of my training plan, rest days.

Wednsday

Mid week mayhem! After a 4k warm up I went right into 3 x 5k efforts. Each effort was ran at just slightly quicker than what marathon race pace may be. A tough but good session. These are the type of sessions I love, tough fun! 22k got covered during this run.

Thursday

Crag and back 15k recovery. I ran from work to Little Armscliffe Crag and back. Took a picture at the top of the crag and ran back. Headwind and all uphill there, tailwind and all downhill back! The picture below is of the small crag. I did cross the steps and stand on top of the crag for good measure! It was very windy!

Friday

Fountains Friday Fartlek. Last week I loved my run at Fountains Abbey so I decided to join the National Trust which allows me to run (and walk!) here and lots of other really nice places. It would have become very expensive per run if not! 19k got covered and paces ranged from 3:20/km-4:15/km. Like fartlek training goes, I varied the pace over different terrains and had a really tough fun session. I ran all seven bridges and the route was very scenic. However, remind me next time to sit down after and have a flapjack! The only thing that was missing from the session!

Saturday

The session today was a 14k Recovery run around Swinsty & Fewston Reservoirs, with a little loop around Timble. The session consisted of taking lots of photos whilst tapping away nicely flushing out the legs. The body feels great from these easy sessions and what a place to run around! Today was a case of run all the miles, pet all the sheep!

Sunday

The Sunday Long Run. 30km easy all the way around, tapping away, trying to develop my aerobic capacity. After all a marathon is 99% aerobic. I ran 1 hour solo, the 2nd hour with my friend Johhny (who raced yesterday placing 128th in the National XC!) and the rest of the time solo again to make up the 30k. It was good that Johhny had raced otherwise this session may have become much tougher!

Week 3 Total Distance:

113.1km

(70miles)

Some fun facts for the week. The distance covered this week was the equivalent to running the length of 6,064 double decker buses. To also make the numbers more interesting I have included a radius of the weekly voulme too. This weeks total means I could have ran from Harrogate to Newcastle or the middle of the Lake District!