Week three of my marathon training began with an unexpected twist: an off-road cycling adventure. This week brought its own set of challenges and triumphs, further shaping my journey toward the marathon.

Sunday: 42K Off-Road Ride

Sunday kicked off with a 42K off-road ride, a departure from my usual running routine. This ride was meant to build endurance and add some variety to my training. However, the ride took longer than anticipated, clocking in at 4 hours and 30 minutes due to multiple punctures and some big hills. It was a test of patience and resilience, but the beautiful scenery and sense of accomplishment made it worthwhile.

Have you ever included cycling in your training? How does it compare to running for you?

Monday: Recovery Run and Tempo Run

Monday’s training was all about balancing recovery with some light speed work. I started the day with an easy warm-up run to loosen up my muscles, followed by a tempo run that incorporated short, controlled bursts of speed. The goal was to improve my pacing and build some speed without overexerting myself after the previous day’s activities. The day training wrapped up with a cool-down run to help my body recover and prepare for the rest of the week. This mix of recovery and light intensity set the tone for a balanced approach to training.

How do you prepare for your interval runs? Do you find them challenging but rewarding?

Tuesday: Recovery Run and Badminton

Tuesday’s focus was on recovery and cross-training. I completed a 6 km run at an easy pace, really trying to slow down. Jen’s advice to keep it slow and steady resonated with me, and it felt good to ease back into running. Later in the evening, I played badminton, trying not to use my knee too much. It was fun but tiring, and I felt OK the next morning.

Do you find recovery runs help you bounce back from tougher workouts?

Wednesday: Football

Wednesday brought a session of football, which provided a good cardiovascular workout and a break from the usual running routine. Winning the game was a bonus and made the session even more enjoyable.

Do you mix other sports with your training? How do they complement your main workouts?

Thursday: Adapted Rest Day

Thursday was an adapted rest day, allowing my body to recuperate after shifting my usual training schedule to fit in the off-road ride on Sunday. I focused on light activities like stretching and hydrating, reflecting on the need to balance all the scheduled training while ensuring I felt ready for each session.

How do you make the most of your rest days, especially when adapting your training schedule?

Friday: Long Run

Friday featured another long run, this time 18K with a max elevation gain of 128m. Following Jen’s guidance, I maintained an easy pace and took a gel at the 9K mark, then another at about 13K. Reflecting on the run, I noted, “Felt good, took gels at the right times, and the later one made me feel with a new lease of energy to carry my pace to the end.” The steady cadence and focus on pacing made this run feel like a solid achievement. Moving forward, my goal is to extend these long runs to Regents Park’s inner circle and back, including the challenge of Highgate Hill. This preparation aimed to ready me for the hills on the Brighton marathon.

What are your go-to strategies for maintaining energy during long runs?

Saturday: Stretching and Recovery

Saturday was about stretching and recovery. I spent time on a thorough stretching routine to alleviate any tightness and prepare my body for the upcoming week. This routine is essential for managing my knee pain and ensuring I remain injury-free.

How important is stretching in your routine? Do you have any favorite stretches that aid in recovery?

Reflection and Looking Forward

The third week of training highlighted the importance of adaptability and resilience. Jen’s feedback remained a cornerstone of my motivation. She noted, “Well done on another good week. Long run is looking really consistent, perhaps more so than last week. I wonder if that is down to a combination of the different gel and taking it a little earlier? Either way, it seems to have paid off and it looks like a really strong run.”

She also reminded me to keep an eye on my pace during recovery runs, noting, “It is easy to get carried away and go quicker on these as they are short runs, but to get the real benefit, bear in mind they are there to recover and take them a bit slower.”

Jen’s comments also prompted me to consider the impact of badminton on my knee, especially since it’s race week. She suggested evaluating whether it’s worth playing to ensure my knee is protected. This thoughtful feedback underscores the importance of making strategic decisions in training.

With just two weeks until my half marathon race, the pressure is building. I’m looking forward to putting all the training to the test and achieving a new personal best.

How do you balance intense training with proper recovery? What lessons have you learned from your training routine?

Each week builds on the last, gradually increasing in intensity and volume. I’m looking forward to the upcoming weeks, including a half marathon on February 11th, which will be a significant milestone in my journey.

Weekly Summary

• Total Distance (Running): 33 km
• Total Time (Running): 3 hours, 3 minutes
• Total Distance (Cycling): 42 km
• Total Time (Cycling): 4 hours, 30 minutes

Schedule Overview

• Sunday: 42K Off-Road Ride (4 hours, 30 minutes)
• Monday: 2 km Easy Run Warm-Up, 6 km Tempo Run, 2 km Recovery Run
• Tuesday: 6 km Recovery Run, Badminton (2 km, 1 hour, 46 minutes)
• Wednesday: Football (3 km, 1 hour, 1 minute)
• Thursday: Adapted Rest Day
• Friday: 18K Easy Long Run (Max elevation gain: 128m)
• Saturday: Stretching and Recovery

Have you included cycling in your training regimen? How do you balance different activities to support your main fitness goals? Sharing our experiences can help inspire and support each other in our fitness journeys.