Training Log Week 11

Monday
Morning:
Rest morning

Evening :
1.0km Swim (Breast Stroke) – 22:21 (2:14/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 5:00/km pace

Evening :
Push Ups: 36
Climbers: 54

Wednesday
Morning:
Rest morning.

Evening :
Agoga Abs – 25 mins
Plank: 90 seconds
Squats: 54

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 5:01/km pace

Evening:
Push Ups: 42
Climbers: 60

Friday
Morning:
Plank: 105 seconds
Squats: 60

Evening :
1.0km Swim (Breast Stroke) – 22:09 (2:12/100m)

Saturday
Morning:
25k run – 5:04/km pace – Was fine until the last 4km.

Sunday
Morning:
SLOB’s Ride – 44miles. Really enjoyed todays ride a lot.
Push Ups: 45
Climbers: 66

Summary
Swimming: 2km
Running: 32km
Cycling: 44 miles
Push Ups: 132
Climbers: 180
Squats: 114
Plank: 195 Seconds
Feeling: Start of the week was ok, finished pretty well I feel. Still missing core work. My logging has also being poor so after a little deep in motivation and feeling tired I’m aiming to be back on it good style.

Training Log Week 10

Monday
Morning:
Tight legs from the race yesterday!
Push ups: 18
Climbers: 30

Evening :
1.5km Swim (Breast Stroke) – 34:28 (2:18/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 5:00/km pace

Evening :
Plank: 45 seconds
Squats: 30

Wednesday
Rest day – Still not feeling it really.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7.5k run – 4:41/km pace

Evening:
Push Ups: 24
Climbers: 42

Friday
Morning:
1.5km Swim (Breast Stroke) – 34:48 (2:19/100m)

Evening :
Plank: 60 seconds
Squats: 42

Saturday
Back in York
Push Ups: 30
Climbers: 48

Sunday
Morning:
26k run – 5:01/km pace – longest run to date! Felt good 🙂
Plank: 75 seconds
Squats: 48

Summary
Swimming: 3km
Running: 40.5km
Cycling: 0 miles
Push Ups: 72
Climbers: 120
Squats: 120
Plank: 180 Seconds
Feeling: Start of the week was poor, worked into it really. Massively lacking core work.

The Road To MK

So I have been putting off doing this blog post simply because it makes it all seem very real. Yes yes I know it’s real any ways and regardless I’m running this marathon but it still seems more real now!

So I started off my plan by going from the start of the year to the Silverstone Half Marathon with the aim to do a 01:40:00 race. My training really started 05/01/2014, I did do a few nice runs in Australia at the end of Nov/start or Dec. On the 5th I started with a 10k run, for the next two weeks I planned to do 5k’s during the week and 10k’s on the weekend.

Then the real longer run’s started and I followed the plan below. As well as the weekend long run’s I planned to do two 5km run’s during the week. I planned to mix these between slow and fast run’s depending on how I felt.

Road To Silverstone Half

Road To Silverstone Half

Week 1: Planned 10kms —– Actual 10kms
Week 2: Planned 20kms —– Actual 20kms
Week 3: Planned 25kms —– Actual 25kms
Week 4: Planned 25kms —– Actual 25kms
Week 5: Planned 25kms —– Actual 27kms
Week 6: Planned 30kms —– Actual 30kms
Week 7: Planned 30kms —– Actual 33kms
Week 8: Planned 20kms —– Actual 22kms
Week 9: Planned 31kms —– Actual 31kms

Road To SilverstoneSo my training worked and I got time I really really wasn’t expecting….. 01:36:35! That is a PB of 06:35 compared to my only other half, Royal Parks Half 2013. Silverstone was great fun even if it was very windy and with the odd bit of rain. People say it’s dull but I don’t tend* to look further than the 20 meters ahead of me which is just always tarmac! *Well unless there is a great bum to look at, lucky for me and Dave there was for the first 4 miles….

Up until now my plan was to “just” finish MK marathon and within 4 hours. I was then planning to set a decent time for the Yorkshire Marathon in October but since the Silverstone Half went so well I have thought about adjusting my plans a little. So on the Monday after Silverstone I decided to look at what runners world race predictor said I should be able to do the marathon in……. turns out its broken and thinks I could so a 03:21:22!!!!! Broken I tell you!!

Broken RW's website!

Broken RW’s website!

So as a result I have decided that I will push myself and train for a 03:30:00 time, I have no idea if this is achievable yet so from here on in my plan is a bit up in the laps of the running gods. But what is fixed is the distances I want to do, as I say the key point is completing the distance first of course! Then I’d like under 4 hours then I’d like 3 hours 30!

The bit I’m really not sure on is if my last long run is too long & too close to the race. For me I will have to do a 40km training run before hand. I don’t want to be finding the extra distance on race day, if anything I want to be finding extra time. I like to know I can do it, it’s how I have worked for both half marathons and I beat my target time for both events so I’m keeping with this philosophy for the marathon.

The Road to MK

The Road to MK

Right lets do this!!

Jay

Training Log Week 9

Monday
Total rest day – Not feeling fresh at all.

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 4:51/km pace

Evening :
72 Push Ups

Wednesday
Morning:
76 Push Ups
Another rest day – Not feeling it at all for some reason!

Thursday
Morning:
Free weight session (at home) for 35mins
80 Push Ups

Lunch Time:
5k run – 4:28/km pace

Friday
Morning:
80 Push Ups

Evening :
1.5km Swim (Breast Stroke) – 35:14 (2:20/100m)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
12 Push Ups
24 Climbers

Sunday
Lunch Time:
Silverstone Half Marathon – 01:36:35. Very happy with a massive PB.
Plank – 30 Seconds
Squats – 23

 

Summary
Swimming: 1.5km
Running: 33km
Cycling: 00 miles
Push Ups: 320
Squats: 24
Plank – 30 Seconds
Feeling: Really not with for some reason, I know there still is a lot here but it felt a poor week. The race was great but everything else sucked.

Mix It Up March

So this months is a mix of strength and cardio after Jan’s cardio and Feb’s strength.

During this month it’ll be a mix of four exercise; Push Ups, Plank, Squats and Climbers.

This should really work the core while not forgetting the arms & legs 🙂

Mix It Up March

Mix It Up March

To mix it up further you can mix up each move. I’ll be picking from the following exercises, if you know any other great exercises please let me know!

Push Ups – Standard, clapping, wide stance, narrow stance, declined and one-handed.
Plank – Elbow, two point plank, side plank, plank row & up and down plank.
Squats – Body weight, jumping squat, pistol squat, weighted, split squats and calf squats (not letting your heels touch the ground).
Climbers – Standard, drunken and full cross over.

#MixItUpMarch

Jay

Training Log Week 8

Monday
Morning:
A good old lie in!

Lunch Time:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.8kg
Clave Raises – 26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.

Evening :
1.0km Swim (Breast Stroke) – 22:40 (2:16/100m)
56 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 4:38/km pace

Evening :
56 Push Ups

Wednesday
Morning:
Another much need lie in.

Lunch:
1.0km Swim (Breast Stroke) – 22:18 (2:13/100m)

Evening :
Squash – 5 games. Won 4 out of 5.
60 Push Ups

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
5k run – 4:25/km pace

Evening:
64 Push Ups

Friday
Morning:
1.0km Swim (Breast Stroke) – 23:06 (2:18/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 15kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Calf Raises – 26.6kg
Squats – 15kg
All done as 3 sets of 10 reps.
A mix of punch bag work

Evening :
Agoga 25 min abs (Agoga Abs Blog Post)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
10k run – 4:32/km pace
64 Push ups

Sunday
Morning:
64 miles SLOB’s* Bike Ride
132 Push ups

Summary
Swimming: 3km
Running: 32km
Cycling: 64 miles
Push Ups: 432
Feeling: I have been tried this week. Just not getting to bed early enough!

*Slow Lads On Bikes – a group ride with old work mates.

Training Log Week 7

Monday
Morning:
1.0km Swim (Breast Stroke) – 23:30 (2:21/100m)

Lunch Time:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.8kg
Clave Raises – 26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.
5 Mins Cross Trainer

Evening :
Static Bike, Level 10 – 10.8miles, 30mins
40 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 30mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 4:38/km pace

Evening :
44 Push Ups

Wednesday
Morning:
1.0km Swim (Breast Stroke) – 23:13 (2:19/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike

Evening :
Squash – 4 games, won all 4.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Sworkit Pro App) 5mins

Lunch Time:
5k run – 4:39/km pace

Evening:
48 Push Ups

Friday
Morning:
1.05km Swim (Breast Stroke) – 22:58 (2:11/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike

Saturday – We were back in York this weekend.
Morning:
48 Push ups

Sunday
Morning:
21.6k run – 4:49/km pace. I PB’d the half marathon time. It’s looking like I’m on for a 1hr40 half at Silverstone 🙂 

Summary
Swimming: 3km
Running: 32km
Cycling: 0 miles
Push Ups: 184
Feeling: Not too bad, I always feel sluggish after being home. My food routine is massively mixed up on these weekends.