This popped up on my Garmin app this morning… although my last week of someone has been good (no early morning to train), where rest has taken precedence … this chart shows my sleep, or lack of sleep around the marathon.

The small block / 4 hours 3rd from the tip is the sleep after the marathon. Not the best. But since then I’ve been getting at least 9 hours sleep, which is good.

I feel well rested now and ready to go back to a level of training. Monday will be a run and some strength training (light to start off with). Then a mixture of getting back into running and strength training (light to start).

Here’s the plan for next week:

Mon: 4-5M run / Squat Strength
Tue: Rest / 4-5 mile walking (Edinburgh)
Wed: 3M run / KB Strength
Thu: 6M run
Fri: Deadlift Strength
Sat: 9M run / HIIT strength
Sun: Rest

And here’s my strength options and long run plans: 

Strength Options 

Squat Strength

• – Plank / Deadlift & Row
• – Squat
• – Lunges
• – Shoulder Press
• – High Pull 

Deadlift Strength

• – Gym Ball Roll Out / Squat to Press
• – Deadlift
• – Row
• – Bench Press
• – Lat Pull Down

HIIT Strength

• – 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
• – KB Row x80
• – Clean n Press x20
• – Plank x80s

Long Running 

• Wc 2 May – 8M
• Wc 9 May – 11M
• Wc 16 May – 15M
• Wc 23 May – 10M
• Wc 30 May – 10k
• Wc 6 Jun – 13.1M Skye Half Marathon