Tuesday, September 16, 2014

Marathon Training Week 17/21



Don't forget  I'm fundraising for Beyond Blue - secure donations gratefully accepted here

This weeks training looked like this:

Monday: PM PT - 8 minute AMRAPs - Back Squats, Kettle Bell Squats, box step ups 5 repeats each leg (not alternating); Theraband side lunges, Calf raises 1 x rep 20 both legs; 10 x 10 reps each leg.

Tuesday: PM Run 1: 7kms 37mins 32sec

Wednesday: PM gym - shoulders, chest, back & core.  Mega stretching

Thursday: PM PT - Dead Lifts; Weighted Glute Bridges; stretching
Run 2: 5km treadmill - 25mins 41sec
More mega stretching.

Friday: Rest - foam rolling & stretching

Saturday: Run 3: 30 - 32kms - 3hrs 3 mins 39sec

Sunday: Rest

Week 17 started with PT Monday night concluding with calf raises on a set of stairs.  I had to do 10 on each leg working my way down a small flight of 10 steps.  Sounds easy right?  I've been crippled all week much to my PT's amusement!!!  Every time I sit for (5 minutes in the beginning), 10 - 15 by Friday, my calves tightened up & I was hobbling like nobodies business.  I was able to run, but had to walk for almost a km to warm them up before I could start!


There was a fair bit of recovery required which included wearing my skins under my clothes for most of the week (lucky I have 2 pairs now as I was sleeping in them too) & multiple baths.




Tuesday nights run was brilliant.  I had physio in Williamstown & planned to run after that bayside.  It was a strange day weather wise - blowing a gale earlier in the day, quite a bit of rain in the afternoon, but by the time it came to run the wind had completely died off & the rain had stopped.  It was just beautiful running along the foreshore, watching the lights of the city come out, a few flashes of lightening behind the city.  I felt so calm & at peace on the second half as darkness fell.  




The first half was as dusk was falling, & I encountered quite a few bugs - in my eyes, in my mouth & 2 up my nose!!  Ewww.  It could have been worse I suppose.  For those of you who have ever snorted or inhaled a fly, you will understand LOL!!!  These were much smaller, but bloody annoying!!!  Thankfully as the dark settled, the bugs buggered off.




Run 2 was on the treadmill after a dead lift session.  I didn't quite make the pace I was aiming for, but it was a good effort after a strength session.

I did a little online shopping this week - my PT recommended I purchase an Ab wheel from ebay as much cheaper than in the shops - best $12-95 + postage I've ever spent apparently - PT was excited.  My abs are feeling it today I must say, & I am glad I got one with a foam knee pad :-)



My other purchase was some bulk epsom salts.  With all the recovery baths I've been having it was either investing in radox/epsom salt shares or finding a cheaper bulk alternate & this was it.  

I also have an order in with Tailwind Nutrition for some more of their sports drink (powder) but has yet to arrive.  I had just enough left to get me through this weeks long run so it better arrive soon!!!  Carb loading began with something else though this week.  We had a birthday at work so of course there was cake for breakfast Friday morning!!




I really need to invest in some round tins - the only tins I have that are the same size are these square ones & the cake really is a bit sky high!!  It stood about 25cms & was a smidge hard to cut up.  All got eaten though.

Run 3 - the big one!  My choice of between 30 - 32kms depending on how I was feeling on the day.  It was always going to be 32kms.  I felt good until around the 30km mark when my right knee started to hurt.  KM 31 was my slowest @ 6 minutes which made me cranky & I sped right up to run the last km at 5mins 22secs - the fastest of the 32kms LOL.

The loveliest thing happened while I was stretching - I'd run past two guys coming from the oposite direction at around the 14km mark, they stopped at the public toilets at around my 18th km & then over took me & ran off into the distance.  They must have run well past where I stopped, & as they were on their way back past where I was stretching, yelled out "great run!!! well done!!"  I grinned & yelled back THANK YOU!!!!!!!  I was feeling the love :-)


I've recovered pretty well considering everything hurt on completion.  But nothing some ice (for the knee) a very long bath or 2, plenty of stretching & foam rolling hasn't sorted out!!!  

I think I've had too much coffee today which has made me a bit anxious & I've been fretting on whether I can manage the last 10kms!!!  I've just grabbed a whiteboard marker & defaced the mirror we have in our bathroom with some reminders & positive affirmations:

#You've Got This
#Just get it Done - worry about it Later!
#You are Stronger than you Think
#The miracle isn't finishing, it's the courage to START!!!
#Make yourself Proud
#NO Negative thoughts Allowed
#I Can Do It
#The only wall you need to conquer is the one you built in your mind
#Believe in Yourself
#There is nothing to FEAR but FEAR itself
#Sometimes all you have to do is forget what you feel & remember what you deserve.

Yup it's a big mirror.  Pictures next week!

4 comments:

C said...

YOU ARE KILLING ME WITH THAT CAKE PICTURE!!!! How the hell is a girl supposed to be on a diet with pictures like that?! You are a very nice boss to make a birthday cake for your employee! :)

Also, I might be a bad motivator, but another thing to think about if you are anxious is that nothing bad will happen if you have issues with the last 10 kms. It doesn't take away from everything you have achieved. I have every faith in you that you will do it, but maybe taking some pressure off will help? I know I just get paralysed when I put too much pressure on myself.

Maybe that is terrible advice though, maybe I should be telling you to Just Effing Do it Bitch!!! Ha, ha, I think I would be a terrible trainer!

#Believe in Yourself

C
xxoo

AlleyCat said...

LOL sorry about the cake pic C!!!! I love to bake (& eat) so better to bake & bring to work..........usually I only get one piece & the rest is gone by morning tea!!!!

I think both your training motivators have their time & place & I'll take both on board thank you very much!!! :-)

You are right about the pressure - at the end of the day the weather may be god awful the day of the event & my time may be crap, but I will be proud of all the work I've put in to get to that point. #Make yourself Proud #Courage #Beleive

xoxo

Carol said...

I see absolutely nothing wrong with a sky high cake, I don't know what your problem is ;-) !!!!

I think we put our own worst pressure on ourselves, mate you need to trust that you have done everything you could possibly have done to prepare for this run. And you can run 10km right? Of course you can. Okay so it comes after 32, but YOU KNOW YOU CAN RUN 10K !! Stop overanalysing and trust in yourself.

I'm going to be there, not running (but hanging with a friend from Qld who's hubby is running the marathon) so hopefully I will get to see you cross the finish.

AlleyCat said...

Thanks Carol :-)

It was a bugger to cut!!!!