Cork City marathon training – week 5

Week 5 of my training for the Cork City marathon saw me recovering from the Lydd 20 mile road race which I had completed on the Sunday of week 4. My running mileage was limited, partly due to the pain which I was experiencing from the blister which I developed in the 20 mile race and partly due to other commitments. I also missed one of the three planend strength training workouts, which meant that I would need to double up on one day during week 6.

My week ended up looking like this:

Monday – Led RTW runners “all abilities” interval session in the evening. 1 mile warm-up & cool down with group.

Tuesday – strength workout 1 – upper body. Reduced weight but increased number of repititions.

Wednesday – rest

Thursday – 4.2 mile run in the afternoon.

I got caught in a hail storm towards the end of my Thursday run

Friday – 2.75 mile easy paced run at lunchtime. Strength workout 2 – legs in the evening. Increased number of repitions for each exercise and the duration of the plank at the end of my workout to 1 minute from 30 seconds from the previous two strength training workout cycles.

Sporting my Aftershokz Trekz Titanium, bone-conduction headphones

Saturday – 3 miles: 5 minute walk, 30 minute jog, 5 minute walk with “Zero to 30” beginners group.

Sunday – rest

Total mileage for the week – 11.8 (17 miles were planned)

On Friday the 13th of March, a number of large scale running and sporting events announced cancellations and or postponements due to the escalated outbreak of coronavirus across the globe. The most noticeable for the running World was the London marathon, which has been postponed until 4th October 2020. As I upload this blog post (on Tuesday 17th March 2020), I have just discovered that the Cork City marathon in Ireland will be postponed.

Whilst this is a disappointment for me and the thousands of others who have been training for such events you should remember that there will always be external circumstances within a training cycle which are outside of your control e.g. illness, weather conditions etc and therefore, a training plan will never go 100% accordingly. It is important to note that a training plan is exatly that, a “plan”. It is a road map with a starting point and a destination, along the way there will be diversions and set backs, however, the destination itself will always be there.

As easy as it may be for you to decide to ditch your plan, I would advise just tweaking it a little. Continue to complete a regualr long run of say 1.5 – 2 hours each week in order to maintain the aerobic endurance capacity which you have built up over the past weeks and months. If you haven’t already done so, definitely consider including some strength work into your plan – at first I would advise using bodyweight or very light weights only in order to perform the exercises correctly and without injury. This way, once you know when and which will be your next goal race you will be fitter and stronger than you would have been for the race(s) which you had scheduled for the Spring months.

If you would like guidance or advice on amending your running training plan or if you would like me to provide you with a strength based training workout for you to complete from the comfort of your home or garden then please drop an e-mail to me, or call, text or WhatsApp me – 07743 073788.

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