Week 9 of my 12 week marathon training program to prepare for the Edge to Edge Marathon on Vancouver Island squeaked by without a hitch! This felt like my first week back to full force after getting hit really hard with a killer head cold during week 7 and 8. Even with the sniffling stopped, I still was left with a sense that my legs weighed a tonne and my chest of heavy.
Are you trying to train while sick? Check out my tips for what to do if you’re sick while training for a marathon.
Interval training and I have a love/hate relationship. The intervals definitely hate me each and every time I attempt them and I love to fantasise about one day finding them easy…… it hasn’t happened yet! I guess that’s a great way to assess whether you’re doing them correctly anyway. The fast or sprint portion of your interval session should be executed at the highest exertion that is possible in order to sustain your full interval, usually about a 7-8/10 RPE (rating of perceived exertion). When you improve from one session to the next, you need to bump up your speed during these sprint portions. This means that every time your head out for your interval session, you’ll still feel just as pooped by the end as the time before. Ugh!
Week 11 will be the last long run before the taper week before race day. Thursday’s intervals will be 5 min walking warm up, 10 min easy run pace, 2 x (10 min fast pace, 2 min recovery pace), 5 min easy pace run, 5 min walking cool down. Sunday’s long run wil be LOOOOOONG. Well, at least in the eyes of a new marathoner. I will definitely be downloading some head candy via podcasts to carry me through this 3.4 hour run.
Are you getting bored while running? Check out some tips on how to avoid getting bored while on a long run.
This Week’s Tip
With a few sick weeks of training behind me I thought I’d share a delicious immune boosting protein smoothie that I used to help conquer the sniffles and support my week of training. Adding kale to your smoothie gives you a healthy dose of Vitamin E, a powerful antioxidant which helps produce white bloods cells which are the immunity cells of the body that fight off disease and bacteria.
Immune Boosting Protein Smoothie
3/4 cup orange juice (not from concentrate)
3/4 cup almond milk
3 large leaves of kale, torn
2 Tblsp protein powder
1 Tblsp chia seeds
1/3 cup blueberries (frozen or fresh)
4 ice cubes
- Combine blueberries, orange juice, almond milk and kale in a blender and blend on high
- Blend in protein powder, chia seeds and ice cubes until smooth (about 90 sec)
- Serve, drink and feel better!
This Week’s Tune:
None of Your Business – Salt ‘n Pepa
How was your week of training? Until next week, happy running!