Monday, August 18, 2014
Marathon Training Week 13/21
Don't forget I'm fundraising for Beyond Blue - secure donations gratefully accepted here.
This weeks training looked like this:
Tuesday: PM PT: weighted back & front squats - idea was to see what my max weight was before failure.
Run 1: 7km run at a faster pace (done on treadmill) 38mins 21sec
Wednesday: PM shoulder rehab exercises, chest, back, 3 x sets 12 push ups, 4 x sets 10 body weight squats, tabata ab sets, incline bench crunches, farmers walks.
Thursday: Run 2: 10km at normal pace 54mins 32sec
PM PT - TRX pistol squats & jumping pistol squats, weighted lunges; stretching.
Saturday: AM 26kms 2hrs 31mins 46sec
We've been working on squat technique for ages, but haven't been using heavy weights for the past 2 months due to the marathon training - Mike didn't want to upset my training.
He did this week want to see what my max weight was before failure. I've done 60kgs before with the bar on my back (back squats) but was struggling to do this Monday night. On the upside, with the bar across my front, my technique was much better & I managed a heavier weight than expected.
After I finished my run Tuesday night Mike gave me hand stretching & reckons that as my glutes/hips etc were so tight that probably affected the back squats. So the plan for Thursday was to warm up, foam roll, stretch & then give it another crack. Oh the pressure!!!!!!!!!!!!!!! Then on the day he changed his mind & we did weighted lunges for the first time ever. Can't remember the weight (I really need to write this stuff down), but he was really happy with the session.
26kms was the furthest distance I've run yet. I wasn't too nervous about it so that was good. The whole carb loading prior is a bit yuck & I'm still up 1.5kgs after being away for half the weekend & being a bit lax about food while we were away.
The carb loading involved a triple bowl of instant oats for breakfast, 3 litres of sports drink (as well as 3 litres of water), my usual morning tea, lunch, 2nd lunch, + gnocci for dinner followed by a chocolate mouse type desert with berries & chocolate icecream. Oink Oink!!!!
The run itself was pretty good. Not easy, but not hard. There was a sea mist that restricted the visibility to 10 - 20 metres for the whole run so it was a little eerie, but kind of cool at the same time.
I ran in a beanie for the first time - 2 weeks ago it was 4 degrees & my ears froze as I was wearing a cap - this week I had a singlet, long sleeve top, vest & a beanie & I was just right temperature wise! I saw 47 dogs, 2 bunnies & 1 possum. Hammies were a bit tight at the end - I couldn't touch my toes!!! Calves are still a little tender this morning, but a bit of spikey ball action should sort that out.
I'd hoped to get onto it last night & have a soak in the bath, but a truck catching on fire on the freeway leaving us stuck in a traffic jam & not getting home until much later than planned kind of prevented that.
Despite getting home late it was lovely catching up with friends on Sunday for lunch in Beechworth after a walk in the gorge (pictures of which above).
Bring on week 14!!!