{"id":2071,"date":"2023-03-13T10:23:49","date_gmt":"2023-03-13T10:23:49","guid":{"rendered":"https:\/\/aheartforrunning.com\/?p=2071"},"modified":"2023-04-25T18:25:04","modified_gmt":"2023-04-25T17:25:04","slug":"week-10-training-for-the-london-marathon","status":"publish","type":"post","link":"https:\/\/aheartforrunning.com\/week-10-training-for-the-london-marathon\/","title":{"rendered":"Week 10 Training For The London Marathon"},"content":{"rendered":"\t\t
Just a couple of things to start with. Before reading about my week 10 training for the London Marathon, you should start at the beginning. To read the opening story about my training for the London Marathon please start here<\/a>\u00a0or click on the links for the previous week’s training updates. Secondly, I’d love to hear what you are training for, how it is going and any questions you may have. Please comment below.<\/b><\/p> Week 10 training for the London Marathon was another solid week of the 16 week training block. I’m feeling pretty good, or at least as good as I should feel at this point. The week saw me complete just over 62 miles, with some pacy runs thrown in. There were still two rest days which I was particularly grateful for. It’s hard to overestimate the mental benefit of rest days when making these plans out. When hitting 60+ miles per week, although not huge for some runners, my 54 year old body likes its rest.\u00a0<\/p> I continued doing yoga every morning and as yet, I haven’t added my strength work back in. This is something I plan on doing this week. Even if it is every other day, I will need to do this. In addition to the running and yoga, I got two\u00a0sports massages<\/a>\u00a0and one reflexology session. Self-care plays such an important role in training.<\/p> My right quad started to niggle a bit after my mid-week 14 miler. A single brief massage seemed to work that out quickly and that pain subsided. Personally, one of the reasons I love focussed training with purpose is the soreness my body experiences. It reminds me I’m working hard. So when I walk around with general soreness in my feet, ankles and legs, I know I’m doing something right. I found the\u00a0reflexology<\/a>\u00a0helps to relax my muscles and my feet are particularly happy.<\/p> So, in a nutshell, things are still trending in the right direction. I’m pleased with where I’m at after 10 full weeks.<\/p> Monday<\/span><\/p> This was a complete rest day. Apart from yoga, I worked at my desk. The closest thing to running I did was taking the ERC club session.<\/p> On Tuesday the plan called for a 6 mile tempo run, with a target pace of 6:40\/mile. I have to say that I found this a tough session. It was far harder than it should have felt. I managed the miles at an average 6:46 in decent running conditions. Still, I’m fully aware that not every run will be a great run. This one was close to target pace and made me work hard. So I suppose I’m grateful to have got it done so close to what I set out to do.<\/p> Wednesday was supposed to be an easy 6 miler. I met someone for company on this one and I ended up with 8 miles at an overall 7:55\/mile pace. It felt good, much better than the day previous. We ran in\u00a0Castle Coole<\/a>\u00a0which was great because it didn’t get dark until we finished close to 7pm. The longer evenings are coming.<\/p> Earlier in the day, I managed to get up to Jenkin Forest for a walk with Chief. A nice wee break for both of us. This was also the evening when I got reflexology done, Needless to say, I slept particularly well this night.\u00a0<\/p> Thursday of my week 10 training for the London Marathon was a 14 mile steady state run.\u00a0I was really pleased with the hard effort and with the result. My overall pace was 7:28 on a cold and windy morning. The term Baltic comes to mind. This was the day the weather turned for the worse and we got a few inches of snow. Luckily, I got out before the snow began. This was also the day that my quad started niggling. I felt fine on the run, but afterwards when walking I could feel it.\u00a0<\/span><\/p> On Friday, I got a 20 minute massage on my quad and almost immediately felt the benefit. It was a rest day on the plan which couldn’t have been timed any better.\u00a0I’m fortunate to be married to a sports massage therapist, who also does reflexology.<\/span><\/p> I took part in a 5k Fun Run in\u00a0<\/span>Derrygonnelly<\/a>. As I had Parkrun + 8 miles on the plan, I decided to support this run and add on miles. Arriving early, I completed 9 miles before the start of the run. When the event started, it was just a matter of getting the miles in. I ran with friends and enjoyed the craic on the way around the out and back course. The wind and rain were an issue for everyone, but it was still a good, fun morning of running.<\/span><\/p>Week 10 Training for the London Marathon<\/h3>
Tuesday<\/h3>
Wednesday<\/h3>
Thursday<\/span><\/h3>
Friday<\/h3>
Saturday<\/h3>