Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 15: 12/04/10 - 18/04/10
Week 15 and in the last couple of days I have tried to rest as much as possible with the big day fast approaching. After another incredibly uncomfortable sports massage my legs are starting to feel like they have enough energy to get around the course. I start carb loading next week and maybe a couple of light runs to keep the joints moving. My weekly training schedule looked as below:
Monday – Upper body gym workout
Tuesday – 7k light run
Wednesday – 5.3 Mile run at 9.3 minute mile pace
Thursday – Rest day/ Massage
Friday – 20 mins swim
Saturday – 4.8 miles at 8.5 min mile pace
Sunday – Rest day
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Week 14: 05/04/10 - 11/04/10
Week 14 and the legs are starting to feel tired so we had an extra rest day Monday even thought he run on Sunday wasn’t a long one. I managed to get a sports massage in this week and to say it was uncomfortable would be an understatement but I know it was well needed. We had our charity fundraiser on Friday and the Marathon run has all of a sudden become very real but I am also really looking forward to the big day now. My weekly training schedule looked as below:
Monday – Rest Day
Tuesday – 6.82 Mile run at 7.56 min mile pace
Wednesday – Kettle bell and Full body barbell workout
Thursday – 2.7 miles at 9.5 minute mile pace/ Massage
Friday – Upper body workout
Saturday – Rest
Sunday – 11.59mile run at 8.97 min mile pace
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Week 13: 29/03/10 - 04/04/10
Week 13 and due to work commitments I was unable to get a massage again. Now that we have started to taper our runs my legs don’t quite feel as dead all the time. My weekly training schedule looked as below:
Monday – Kettle Bell and full body workout
Tuesday – 5.6 Mile run at 7.3 min mile pace
Wednesday – Leg Circuit and Full body barbell workout
Thursday – Rest Day
Friday – 8mile run at 7.8min mile pace
Saturday – Rest
Sunday – 7.2mile run at 7.6 min mile pace
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Week 12: 22/03/10 - 28/03/10
Week 12 and after our long run last my legs were surprisingly feeling ok. I gave myself an extra day off on Monday so that my legs fully recovered but unfortunately didn’t have time to get a sports massage this week. My weekly training schedule looked as below:
Monday – Rest day
Tuesday – 7 Mile run at 10.3 min mile pace/ Massage
Wednesday – Full body Kettele bell workout
Thursday – Rest Day
Friday – 5k run at 11min mile pace and Upper Body gym workout
Saturday – 10.3 Miles at 9.3 Minute miles pace
Sunday – Rest
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Week 11: 15/03/10 - 21/03/10
Week 11 and having just got back from our long run of 20.7 miles I am not feeling as bad as I thought I would. Saying that, today’s run was the most challenging physically and mentally that I have ever done. For some reason I have to say that I didn’t feel comfortable at all after around 10 miles or so. I think my legs to a huge pounding on my Monday threshold training session and possibly struggled to recover throughout the week. So, between now and the big day on April 25th we wont run any further than 10-12 miles so that are legs are fresh for the big day. My weekly training schedule looked as below:
Monday – Full Body Threshold training
Tuesday – 9.3 Mile run at 8.4 min mile pace/ Massage
Wednesday – Rest Day
Thursday – Upper Body gym workout
Friday – Rest
Saturday – 20.7 Miles at 9.78 Minute miles pace
Sunday – Rest
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Week 10: 08/03/10 - 014/03/10
Week 10 and after the long run last Saturday my legs were feeling ok but I ended up cycling 21 miles to and from work Monday which meant my legs were pretty shot by the end of the week. Wednesdays over all body work out I did also took its toll on my lower body and after an especially uncomfortable sports massage on Thursday I was definitely feeling the pain. Got to get my self ready for the final long run next week before tailing off for the big day. My weekly training schedule looked as below:
Monday – Upper body gym workout
Tuesday – Core workout
Wednesday – Full body gym workout
Thursday – Rest /Massage
Friday – 10k at 8.87 mile pace
Saturday – 10 Miles at 9.44 Minute miles pace
Sunday – Rest
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 9: 01/03/10 - 07/03/10
Week 9 and back to the longer run today (Saturday). I didn’t get a massage again this week and it feels like it is taking its toll a bit now. The long run this week was 20 miles and having just got back and stretched I must say I don’t feel as bad as I thought I may do. The run seemed really easy up to around 15 mile when the legs started to feel the strain a little. I’m definitely not looking forward to my sports massage Monday evening as I think it may be a little painful? My weekly training schedule looked as below:
Monday – 10k Run at 7.5 min miles
Tuesday – Upper body gym workout
Wednesday – Lower body gym workout
Thursday – Upper body gym workout
Friday – Rest
Saturday – 20 Miles at 9.22 Minute miles pace
Sunday – Rest
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Week 8: 22/02/10 - 28/02/10
Week 8 and we eased up on the running this week after the gruelling 18 miles from the week before. I was unable to get a massage this week and I think it definitely effected my run on Saturday. My weekly training schedule looked as below:
Monday – Gym workout upper body
Tuesday – 10k Slow pace run
Wednesday – Lower body gym workout
Thursday – Rest Day
Friday – Gym 300 workout
Saturday – 11 Miles at 9.45 Minute miles pace
Sunday – Rest
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Week 7: 15/02/10 - 21/02/10
Week 7 and it was time to up our mileage again on the weekend long run. I ran 2x 10k this week on Monday and Wednesday and then the longer run was up to 18 miles. We ran this on a Sunday instead of Saturday so it may be interesting to see how my legs feel for next weeks running. My weekly training schedule looked as below:
Monday – 10k at 7.66 mins mile pace
Tuesday – Gym workout upper body/Kettle bells
Wednesday – 10k at 7.48 mins mile pace
Thursday – Rest Day/Massage
Friday – Gym workout upper body
Saturday – Rest
Sunday – 18 Miles at 9.85 Mins mile pace
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 6: 08/02/10 - 14/02/10
Week 6 and after the long run last week I decided to try to get 2x 10 milers in during the week so that I kept my mileage at an average level whilst giving the legs a bit of a rest before upping my mileage again in week 7. Again the sports massage was as uncomfortable as hell but I know the benefits I get from them make the pain worthwhile. Work restricted me to having a very unusual rest day Monday but by Tuesday I was ready to go again. My weekly training schedule looked as below:
Monday – Rest
Tuesday – Gym workout upper body back
Wednesday – 10 miles at 8.2 minute mile pace
Thursday – Gym workout upper body chest /massage
Friday – Gym workout Legs
Saturday – 10 miles (8.4 min mile pace)
Sunday - Rest
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 5: 01/02/10 - 02/01/10
Week 5 and I was pretty pleased to complete my 16 mile run today in 2.5 hours. The weekly sports massages are working as the onset muscle soreness isn’t to bad on my rest days, although the actual massages are a tad uncomfortable. My weights are also increasing for my resistance training. My weekly training schedule looked as below:
Monday – 4.74 miles at 7.38 minute mile pace
Tuesday – Gym workout upper body back
Wednesday – 8 miles at 8.7 minute mile pace
Thursday – Gym workout upper body chest /massage
Friday – Rest
Saturday – 16 miles (9.3 min mile pace)
Sunday - Rest
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 4: 25/01/10 - 31/01/10
Week 4 and our long run was cut a little short due to injury. I don’t think the fact that we run at 6.45am in -3 degrees helped but we still managed to do 9 miles in around 90 minutes. My weekly training schedule looked as below:
Monday – 6x800 metre runs at 3mins per 800m pace, Leg resistance work.
Tuesday – Gym workout upper body back
Wednesday – 3 Mile run, leg resistance, 2x12 mins run at threshold pace
Thursday – Rest/massage
Friday – Gym workout upper body chest
Saturday – 9 miles (10 min mile pace)
Sunday - Rest
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 3: 18/01/10 - 24/01/10
Week 3 and probably my best week of training so far. Due to work commitments I trained for 4 days in a row and had a sports massage on Friday along with a days rest before doing a half marathon on the Saturday. I have decided to swap the bike for a run to and from work twice a week to help up my mileage.
My weeks training was as follows:
Monday – Gym workout upper body back
Tuesday – 4x3 mile runs at 5k pace
Wednesday – 7 Mile run (8.5 min mile pace)
Thursday – Gym Workout upper body chest
Friday – rest/massage
Saturday – 13.1 miles (9.2 min mile pace)
Sunday - Rest
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Week 2: 11/01/10 - 17/01/10
Week 2 of training complete and it is nice to be in the warm writing this after running for close to an hour and a half in the driving rain this morning.
Monday would normally be the start of my training week but due to work being really busy I had to shift my training diary back a day. So, Tuesday I was on the treadmill doing 5x400m as quick as possible with a 200m jog as rest in between.
Wednesday I did a kettle bell circuit followed by upper body back in the gym.
Thursday afternoon I did 3 sets of 15 of step ups, split squats and calf raises followed by a 5 mile run outdoors. I was a bit disappointed with my time for this as I felt good whilst running and it felt a lot quicker than it actually was.
Friday was back in the gym for upper body chest before doing a 10 mile run on Saturday. Once again this was a pretty slow run but the driving rain and steep hills around Ware and Hertford didn’t help matters.
Tomorrow again is my day of rest but I am looking forward to pushing the mileage up again next week with a view to racing in a half marathon at the end of the month.
Over and out until next week……..
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Week 1: 04/01/10 - 10/01/10
My first session of 2010 was at 8am Monday morning and I have got to say it was a real shock to the system. The intake of excess food, drink and chocolate over the Christmas period made the session challenging but the -2 degrees temperature just about topped it off. The session consisted of 8x800 meter runs with a 90 second jog as a rest period.
Tuesday session was in the gym and to be honest I was appreciating the fact that it was indoors. I did 3x progressive Kettle bell circuits and then an upper body back session.
Wednesday morning I did 3x15 reps of Step ups, Split squats and calf jumps. This followed by 2x10 mins at threshold pace (around 5k pace) on the treadmill, NOT for the faint hearted. I tried to convince myself this was because it was my first run in new shoes but I don’t think that was the case!!
Thursdays rest day came along and it was very much appreciated.
Friday I was back in the gym for another 2x Kettle bell circuits and upper body chest session. Saturday’s are usually when I do my long runs with my running partner who is doing the marathon with me but due to poor weather conditions (it was snowing, we wasn’t being weak minded) we had to do an interval session in the gym on a treadmill.
Sunday, as it should be, is a day of rest and when I get to eat the odd chocolate biscuit or such things that I don’t eat during the week. I have got to say that I felt good fitness wise prior to Christmas but this first week back was a real slog. Once the snow clears off the roads though we need to get out there and get some serious mileage under our belts but unfortunately the weather conditions are one part of my training I cant control. Over and out until next week……..
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Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
Posted via email from Boxing Classes & Boxing Fitness London-Herts-Essex
