PROJEKT LONDON & STOCKHOLM

MARATHON TRAINING - WEEK 11

Monday

The second week of my taper started with a 12k recovery run. It was cut short from the usual 14k run that I normally perform, as it meant I could squeeze the session in between clients at work and enjoy a nice long lunch break. Only missing a couple of k isn't going to do any harm at all. I felt good throughout and enjoyed a nice road and trail loop.

Tuesday

Tuesday was a 10k tap followed by a few strides. The taper must be working its magic as this felt easier than it should have. The pace of the tap was ran at top end endurance/bottom range tempo. The legs are feeling ready to race and the only thing I found hard about today's session was holding back, but I just about managed it. 11k got covered for the session.

Wednesday

Rest day! An early finish from work meant I could spend all day with my doggos. I took them for a walk with my ma to a great local pub, The Cold Bath Brewery. This pub is brilliant, by far the best pub in Harrogate​. We did however, both have non-alcoholic beers. I haven't drank any alcohol throughout my entire marathon build up, and even though it was very warm and sunny I managed to keep it that way. I don't drink often, or a lot usually, but I have really noticed that having no alcohol has helped my freshness, recovery and overall mood. I do miss a good German or Belgian beer and will be back to this pub as soon as possible to hopefully be celebrating a new PB. The good rest day continued as I took a nice walk back home through the valley gardens and enjoyed an ice cream with the doggos. The only training that got done was a nice bath (with magnesium flakes), stretching and foam rolling.

Thursday

After a 6k progressive warm up I went right into a session of 4x1k at marathon pace, with 2 mins rest (steady running) between sets. All the sets felt great and it didn't feel like I was pushing at all. The taper working its magic once again it seems. Let's hope it stays that way. This session was followed by a cool down, covering 13k in total.

Friday

Friday was an 8k easy run in the hot sunny weather. I took full advantage of the benefits from training in the heat. I followed this session by a 30 minute sauna to enhance the heat benefits even further. Although the weather looks ok for London you can never be too prepared. The temperature has still increased a lot this week, so I think this is a wise thing to do. Training in the heat can help increase blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, increased perspiration and reduce blood lactate. It can also help you train better in cold temperatures too.

Saturday

Nothing fancy about this session. A grass lapped 10k Recovery, plus strides, in the hot weather again. I followed the session with a 30 minute sauna again. I found my muscles are recovering even quicker from the use of the sauna too. Especially when it's hot outside and days I use the sauna, I ensure I double my electrolyte intake. The body is feeling really good this week and I am praying it stays that way until race day.

Sunday

The last med-long run of my plan! A 21k easy run with a few surges. The weather was lovely again and it felt great to be running in a vest! I took a scenic undulating route around the Valley Gardens and Knaresborough riverside again, one of my favourite routes. I followed this hot session with another sauna to improve my heat acclimatisation. I will continue to use this right up until Thursday next week.

Week 11 Total Distance:

76km

(47 miles)

A fun fact for the weekly distance covered:

The distance ran this week is the equivalent to running the length of 284,644 running shoes. Specifically the Adidas Adios 4, which I will be racing London in.