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
