March into April

With just over 3 weeks left before I go down to London to do the London Marathon, I’m planning what I’m going to do, now I’m fully back to health and fitness (and feel nice and refreshed after my holiday).

After my lowest mileage month ever in January, then a low February due to flu at the start of the month and a cold at the end, in mid Feb into March I finally managed to get back into my running.

Here’s my weekly mileage:

Wc 4 Jan – 12.3M
Wc 11 Jan – 0M
Wc 18 Jan – 21.1M
Wc 25 Jan – 2.95M (flu)
Wc 1 Feb – 0M (flu)
Wc 8 Feb – 14M
Wc 15 Feb – 32.5M
Wc 22 Feb – 31.5M
Wc 29 Feb – 31.6M
Wc 7 Mar – 39M
Wc 14 Mar – 36M
Wc 21 Mar – 19.3M (pre holiday)
Wc 28 Mar – 43M

Not exactly an impressive amount of running, but I’m feeling I’m ok for doing the London Marathon in just over 3 weeks time.

In April, I’m going to aim to do at least 3 runs a week and get some cross training (spin at the gym) and strength in too.

Early morning rises will be a must for this, so I’m going to steadily get myself ready for being able to get out of my bed for 615 – then out the door for 630 in the mornings.

This is what I’ve done this week:

Wk12 28/3
Mon: 5M easy
Tue: 5M easy
Wed: 6.7M easy
Thu: 8.5M easy (coaching)
Fri: Rest
Sat: Rest
Sun: 18M long

Here’s my 18 mile route for this Sunday (with Mike):

And this is what I plan to do before London:

Wk13 4/4
Mon: KB Strength
Tue: Rest (Edinburgh)
Wed: Intervals run 10×400/400
Thu: Spin & Squat strength (light)
Fri: Tempo run 6M 1:5 (160-165 HR)
Sat: Rest
Sun: 20M long

Wk14 11/4
Mon: Rest
Tue: Spin & HIIT strength
Wed: Intervals run 5×800/90s
(PM 9.5M coaching)
Thu: Spin & Deadlift strength
Fri: Tempo run 6M 2:3:1 (160-165 HR)
Sat: Rest
Sun: 16.3M simulator long (wi Paul?)

Wk15 18/4
Mon: Rest
Tue: Spin & KB strength
Wed: Intervals run 6×400/400
Thu: Rest
Fri: Tempo (or easy) run 4M 1:2:1
Sat: Rest
Sun: 26.2M

Here’s the detail of my strength workouts – (I’ll use light weights so that my legs / body is ok for running) –

Squat Strength
– Plank / Deadlift & Row 4x30s/x10
– Squat 8/6/4/8/6/4/8
– Lunges 3×10
– Shoulder Press 3×10
– High Pull 3×10

Deadlift Strength
– Gym Ball Roll Out / Squat to Press 4x30s/x10
– Deadlift 8/6/4/8/6/4/8
– Row 3×10
– Bench Press 3×10
– Lat Pull Down 3×10

HIIT Strength 30:30 2-4 sets
– Press ups / Quick Squats
– Step Ups / Box Jumps
– Sledgehammers / Rom Deadlift
– Jumps / Mountain Climbers
– Burpees / High Knees
– Squat Kicks / Floor to Ceilings

KB Strength
– KB Swing x80
– Clean n Press x20
– Goblet Squat x80
– Press Ups x20
– Clean n Press x20
– Plank x80s

I’ve so far raised £155 for charity – Crohn’s and Colitis UK, thanks to all those who sponsored me.

If you’d like to contribute a few £s please go to: www.justgiving.com/lornrunsthelondonmarathon

🙂 my running number will be 26069.

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