Week 1 - Copenhagen Marathon

Marathon season

Week 1 - marathon training

Sorry, for resend, ignore if you already read (and thank you), I did manage to go gym after sending this update this am, but after sharing the newsletter on Instagram (new people signed up, welcome :).. and I needed to resend)

Forgive those of you who already signed up. (I also added km paces)

Week ending 19th January.

Miles at marathon pace (sub 2.15), effort or quicker - 10 miles

Marathon plan:

Sadly still no marathon to announce, but not for a lack of trying. Marathons sell out pretty quickly and it’s a bit of a nightmare trying to get support (From an elite perspective) with so many athletes running very fast.

I would have been happy to enter a strong marathon like Hamburg, Rotterdam, London etc.. but they’re all sold out.. :(

We will keep trying

Training week:

Honestly not a bad week, given I moved the 262 company into an office this week, which might not sound like a big deal, but desks don’t build themselves, and stock certainly doesn’t move itself, alongside trying to keep things moving smoothly.

I banked more volume at marathon pace or quicker, but very lazy with gym which kind of annoys me, that’s what I struggle with, between walking the dog, running twice a day, and work stuff. Gym seems to get neglected, and so next week that’s likely a big goal.

It wasn’t week one of the 262 Marathon plan, but next week will be. So it’s just a little bit all over the place, but good to get my arse out the door for a longer run. 12 miles was my longest until 17 there on Tuesday.

Mon - Am - easy 5 miles only - recovery

Pm - 15 mins warm up - 6 * 1km w 60 rest @ 3.00 - 3.05 (4.50-55 per mile) - easy warm down.

Honestly this wasn’t planned, but it fed into the entire (more volume at race pace). I felt really good, first rep was rubbish haha, then felt lovely.

Tue - 17 miles at a good effort, 550 (3.35-40pkm) average, flat route, and 60 grams of maurten gel per hour, of course wearing the tights with pockets. (If I don’t get an elite start, then I really need to practice gels.. Got tired around 14-15. Heart rate drifted from 145 or so up to 160, and fastest pace was 5.40 pace, which shows I’ve lost ability at longer stuff.

Wed - two very slow, and easy runs.. 5 miles, and 6 miles.. just letting the body recover. Very tired on the double, really really tired actually now I remember.

Thurs - Tempo efforts, this is part of the marathon plan 3 * 10 minutes at zone 3, which for most will be marathon type pace, or effort etc.. I managed 5.15-20 (3.15-20 per km) pace, but felt tired still from Tuesday, and any wind at all (Sea front 2 miles tow path, very exposed) well that wind beat me up good ha. Very negative with pace / effort at the time, but just tried to repeat “You’re doing it”.. ie you’re out there bloody getting it done, have patience.. (2-3 minutes rest recovery)

Fri - Easy 5 miles only, no double

Sat - Aww take a boww.. haha.. had an absolute blinder, and went from feeling awful on Thursday, and training awful the Saturday before.. (also Zone 5 6 * 800s that day.. could barely run 2.18-20 on the road for 800m.. flat out.

Today was gonna be 8 * 800s, but Mark Kirks group had similar volume at similar effort.. company made sense. 4 sets of 600, 600, 400.. so 4 miles, 3k-5k type effort, with generous recovery, 90 seconds, and then 3 minutes set break.. AW guys, felt lovely.. easy, and smooth. Ran 65-68 pace throughout, except a few 400s, maybe 64, and final 400m 61.. Was loving it.  (all of this very fast at 4.00 - 4.35 per mile, or 2.30 - 2.50 per km.

PM - very easy jog, hamstring was feeling the 61, lol

Sun - Easy run with the group, and this is why I moved Long run day, so I can enjoy the sunday group run. 11.5 miles, 80 minutes.. no need to push pace, although my right leg feels like a UFC fighter hit me a kick from track session.

All in all about 80 miles this week, 0 gym which isn’t ideal, but I promise next week to add gym.

6/10 for effort this week, this includes all things considered, but there still must be an honesty about it, nutrition needs to improve, recovery could be better and GYM come on kid.. get in the bloody gym.

Scully

See you next week.