14 weeks to go until I run the London Marathon, and this week was a bit of s non starter.
I planned to run 4-5 times last week, then with what appeared to be a calf strain I told myself I’d replace my runs with other forms of cardio – either swimming or Spinfit – but it just wasn’t to be. Rest was probably a better option anyway.
I did do some strength training though and the rest, was rest (and settling back into my first full week at work for ages).
Here’s what I did:
Mon: attempt at run, abandoned after 6 mins, 30 day strength challenges instead Tue: Deadlift strength
Fri: Squat Strength
Sat: Rest (snow came too)
Sun: Rest (short walk & building snowmen)
One good thing about last week is that my recovery after strength has improved. The first time I did squat strength for ages, I was sore for about 4 days. This time, with the same or even heavier weights, I was OK by day 2. So I’m getting used to it and it’s time to add some weight.
I’d done KB strength on the Saturday before last week, and I’ll do it again on Monday. I had started my 30 day strength challenge and got up to day 10 on Friday, 130 squats, 60 secs planks, 15 press ups, but if I’m honest, is rather just focus on strength training (, recovery) and running right now, so I’m quietly pulling out of that challenge.
So here’s my plan for next week:
Mon: KB Strength plus some deadlifts 28-38kg & Squats 18-28kg
Tue: 5 mile easy run (if the snow hasn’t gone I’ll run on the treadmill) then a massage in the evening. Wed: Deadlift Strength, with Squats press ups plank finisher Thu: AM Interval run PM Recovery run (coaching)
Fri: 8-10M Long run
Sat: Squat strength
Sun: Interval run
Not many steps this week, I met my target a few days with walking, but it’s running that tends to get me my steps goals.
After all this rest, I’m hoping my leg will be fine, and I’ll ease it back into running. I might take a rest day Sunday Monday if I’m feeling it by then. 🙂