Sleep to help recovery

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
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s