After been told of the snow hit North East England and we’ve got 3-5cm
of snow and I got my new marathon training plan. This was a mixed week I just
wanted to try and get out to follow what I thought would be a easy training
plan from Paul. So I covered 12.99 miles this week my target was 15 miles and I
managed to complete every training session since I was given my marathon
training plan on Wednesday which will be a first for me because I normally do
my own thing.
Monday night club
I went down to the Thirsk school where we were in the gym in the winter doing a lot of core work. The hour
session started with a warm up to start with; walking on the spot with high
knee we then got into the first part of the session where Sonja had 5 stations
this week compared to the 4 stations last week so we had to do each exercise for
40 seconds so here are the exercises double step up, side step up, running, the
plank and 10 high knee was one exercise the new exercise this week was to
standing up and sit down on a chair it was more like squat so with this all in
mind and to do 3 sets I was half asleep from been at work and there was still
another 10 minutes of punishment to do before we finished. Sonja set up a 8
station circuit with tricep dip the plank another new exercise was to put a
medicine ball between the feet and lift it up to a 90 degree angle which was
quite hard to do at first but I did manage the exercise on the second sets and
the other 5 exercises
Tuesday 3 miles target 33min
This is what the plan said I however had a rest on Tuesday because I
was tired from been at work and I didn’t get my training plan until Wednesday
night at the club
Wednesday night club and outside run
We did the warm up as usual then we got into the 14 station circuits
which consists of sit up, press up, star jump, I managed to do the plank for 40
seconds on both sets we had another new exercise for the circuits which was to
stand on one legs with our eye shuts which was very hard to do. The second part
of the session I went outside and braved the cold weather not before putting
running trousers on and hat and gloves and coat on and that was before I left
the changing room to do 3x5min with 2 minutes rest I was at the back of the
group for all 3 sets of 5 minutes but still managed to put the effort in and
keep up on the last one with Pat, Carol and Claire my ave pace was 11.36
min/miles that included the rest between each set my moving pace was
10.53mi/miles my best pace was 7.48min/miles we finished with a cool down jog
and few exercises.
Thursday Rest
I got my new marathon training plan from Paul on Wednesday night so
today was a rest day which I did feel a bit lazy because I already had day earlier
in the week but with Paul been big and scary and not wanting to not follow the
plan after he spent a few hours in the first 4 week together I took the rest
day by protest
Friday Gym
I was going to the gym until I
found that I would have to do a another induction at cost of £23.50 because I
hadn’t been to the gym in since 2009 I did however have an argument with them
and said I had be last year but they don’t have any record so I thought I
wasn’t going to pay that amount to use the gym once a week so I came home and
decided to go on my walking machine I did a 10 min warm up which was 5 min on
upper arms and 5 min on the legs then I
did 30 min on the upper arms and 30 min on the legs which was a good workout
and didn’t cost me a penny I then did some cool down exercise
Saturday run 10min/ walk 3min x 4
I did manage to get out do this speed session on the road before it got
dark and on the footpath which I did a 0.15 miles warm up
Second
10min run was 1.02 ave pace 9.56min/miles Second 3 min walk was 0.20 ave pace
15.09min/miles
Third
10min run was 0.99 ave pace 10.09min/miles Third 3 min walk was 0.20 ave pace
14.57min/miles
Forth 10min run
was 0.94 ave pace 10.01min/miles Forth 3 min walk was 0.18 ave pace
17.20min/miles
I did get tired by the fourth 10 min run which you can tell by the times and miles I covered. I started to realise that the marathon plan wasn’t easy as I first thought and it was lot harder
Sunday 7 miles target 1hrs 17min
My main aim today on my long run was to try and run at 11min/miles or under all the way around and to get under my target time as well. This did look a little harder with the snow and ice on the roads and footpath but I thought I would give it my best shot. I started my run by going from my flat up the field down Sandy Bank where I fell over going down the road on some ice and got my coat dirty after I washed it last night so wasn’t happy anyway, I kept on running. I ran up and around Romanby on the road trying not use the footpath because they were very icy in parts I did manage to cover 7 miles and under my target time of 1 hour 17 minutes. I completed today’s run in 1:16:29 at ave pace of 10.55min/miles
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