There's not much to write about since Manchester, the focus has all been on recovery and reflecting on how Manchester went to put a plan in place to attack London.  However, Madelaine's phone stopped working this week so she had to put her sim card in her old phone.  After scrolling through her old photos she found this beauty of me pre-marathon days from 2012....

Any running post Manchester was initially to heart rate, and I've also traded some runs/days for aqua jogging or swimming.  I feel very lucky to have the amazing facilities at Loughborough university almost on my doorstep and being accessible for public use.

  am pm
Monday 45 minutes aqua jogging -
Tuesday 40 minutes recovery run 40 minutes recovery run
Wednesday 40 minutes recovery run 40 minutes recovery run
Thursday 40 minutes recovery run 45 minutes recovery run
Friday 40 minutes recovery run 40 minutes recovery run
Saturday 48 minutes easy run 40 minutes recovery run
Sunday 40 minutes recovery run 40 minutes recovery run

Total weekly mileage - 68 miles plus aqua jogging

Week two post Manchester is still focusing on recovery with some marathon plan practice to test my legs with London now well and truly looming.  Tuesday's 12 mile run was very much a nice surprise as I felt fairly comfortable ticking along at low 6 min/miles and having to hold back at times to avoid over cooking my legs.  I chose to run Thursday's session on the treadmill to get my legs turning over at a consistent pace.  Again feeling comfortable and it was pleasing to record my heart rate at 141 bpm average for the 5 miles.  The best news though is that my club vest now also fits comfortably, perfect timing 10 days out from London!

Now isn't the time to start experimenting but I decided to run Friday nights recovery and keep my heart rate in zone 1, easier said than done!  Saturday morning I paid the price for this though as I don't remember my legs feeling so sore at any other point during this block of marathon training!  The planned heart rate recovery run was quickly switched to an easy paced run just so my legs felt ok!

Sundays' run was again ran on the treadmill as a full dressed rehearsal, including fuelling practice.  Another pleasing run with heart rate readings in the mid to high 140's which gives a big confidence boost in terms of my fitness levels.  Now it's all about catching up on some sleep and hoping for some freshness to return to my legs ready for the big day!!

  am pm
Monday 40 minutes recovery run 45 minutes aqua jogging
Tuesday  Aerobic 12 miles 1 mile recovery swim
Wednesday 40 minutes recovery run 40 minutes recovery run
Thursday

8 miles marathon plan practice

2 mile warm up

5 at 5:45 min/mile

1 mile cool down

40 minutes aqua jogging
Friday 40 minutes recovery run 40 minutes HR Zone 1
Saturday 40 minutes easy run -
Sunday

Progressive Long Run

warm up

5 miles at 5:45 min/mile

5 miles at 5:40 min/mile

1 miles at 5:33 min/mile

10 minutes cool down

-

Total weekly mileage - 68.1 miles plus aqua jogging & swimming