My week in training – 50 days to go!

Week 8 of my training plan on the road to the Boston Marathon and there’s just 50 days to go! I feel as though things are really starting to ramp up now, although my weekly mileage hasn’t increased massively, maybe it’s just my mind playing tricks on me, who knows! This week actually felt pretty tough though and I was struggling mentally towards the end of the week, but now the sessions are all done, looking back it has actually been a pretty successful week!

Anyway, here’s what I’ve been up to this week.

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Monday:
I woke up in London as I’d spent the weekend there with my friend Liv. We ran the Old Deer Park half-marathon in Richmond the day before but I’d paced Liv to a 2.04 finish time and so felt fine to train on Monday as I had the day off work. I had planned to do my scheduled session 1 but the gym didn’t have everything I needed so I did a bit of a random session made up of some squats, single leg deadlifts, leg press (which I never do!), pull ups and calf work. It was ok but in hindsight I should’ve used it as a rest day.

Tuesday:
Back up north at my mum’s house, I headed out for a late morning run, an easy five miles just to get the legs turning. I used this as my easy pacer/recovery run of the week and it felt fine. Another one ticked off.

Wednesday:
My first proper strength session of the week, woohoo! I’m loving my current gym programme and slowly but surely, thanks to some top programming, I feel like I’m getting stronger. Here’s what today’s session included:
Push jerks
Pause squats SS with box jumps and chin ups
Romanian deadlifts (3 sec pause at the bottom) toes elevated, SS with strict press
Hanging leg raise SS with single leg calf raise

Thursday:
There was only a 20min tempo run on the cards today but I felt absolutely shattered for some reason. However, 20 minutes is 20 minutes and I therefore had no excuses. I also had a dentists appointment to get to so had to run super fast to get back home in time to drive there – motivation ey haha!

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Friday:
I think I must’ve moaned to just about everyone who would (or wouldn’t) listen to me about running on Friday – haha sorry! For me, that’s what training is about sometimes though, especially marathon training, just digging in and getting it done. Tonight’s session was to run 5 mins hard, 1 min super easy until I’d reached 10k. I finished at the supermarket, got some hot chocolate and an uber home!

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Saturday:
With lots to do today I was up fairly early to get to the gym for when it opened – yes I am that person- to do my second and final strength session of the week. I did:
Power cleans from the blocks
Deadlifts
Bulgarian split squats SS with bench press and single arm row
Candlestick progressions SS with calf work
This was followed by a delicious brunch which will be in a blog post next week, so keep an eye out for that!

Sunday:
Sunday funday long run day…ohhh how I hated the first half of this. I was a greedy little piglet before I set off and so spent the first half too full, feeling sick and heavy! I kept it steady and from mile 10 picked it up for the last 6 miles to include a few 7.30s – result! I’m hoping the speed is in there, I just haven’t had the guts to tap in to it properly on long runs yet! We went for a delicious lunch after at Bill’s. I had a vegetable tagine and hummus to start – yummy 🙂

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Here’s to another week down and a much needed rest day tomorrow!!

Han xx

 

 

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Full body gym workout

I thought I’d share a recent full body workout I filmed the other weekend for you! It’s gym based and is part of the second phase of my current gym programme.

Below is the full video, showing most of the exercises minus the core and calf work. I’ve also written the full session below if you want to give it a go! If you haven’t done any of these movements before though, there are plenty of progressions and I’d always advise asking a trained professional to talk you through the movement to ensure your form is on point! If you’ve got any questions, feel free to ask 🙂

 

Hannah’s Happy Pace Full Body Gym Workout:

Power clean & Jerk 4 x 4

Deadlifts 3 x 6

Bulgarian Split Squat 3 x 8
Barbell Bench Press 3 x 8
Dumbbell Incline Bench Row 3 x 12

Candlestick/Dragon Fly Progressions 3 x 3-6
Single Leg Eccentric Calf Raise 3 x 15
Seated Bent Leg Calf Raise 3 x 15

 

Learning to Olympic lift again

A few years ago I started Crossfit, and loved it! However, trying to keep up with Crossfit Wods and marathon training proved too much, and so sadly it had to go. What went with it was learning to Olympic lift.

Without anyone at the gym to coach me, I felt it was too tricky, and dangerous, to try and teach myself! However, I’ve wanted to get back into it for ages as I really enjoyed it and wanted to add it in to my training sessions for power and strength, as well as to learn a new skill.

So finally, almost a year-and-a-half later, I’m learning again!

I’ve started with push jerks and split jerks and have also begun perfecting my power clean technique. I’d forgotten how beautifully frustrating it was, if that makes sense?! It’s like any lift I guess, or any session in the gym, you want to lift more and get better and when you do, it’s so satisfying!

I’ve posted a few videos below. I’m aware that my technique needs a lot of work, especially on my clean, but hey, I’ll get there!


If you’d like to learn to Olympic lift, or want to perfect your technique, I’d always recommend getting a proper coach to help you so that you learn the correct technique and how best to build it in to your training.

If you’ve got any tips for me I’d love to hear them too!