Marathon Training Week 13

Hello!

In 4 weeks time I shall have finished the London Marathon – this has been such a long time coming that it’s crazy to think that it is nearly over!

Thank you so much to everybody who has supported me and sponsored me so far! I am 74% of the way to my fundraising target for Spinal Research and am so grateful for everybody’s generosity.  If you’d like to sponsor me for a fantastic cause then please visit https://www.justgiving.com/polly-warrack1/.

This week has brought a new injury but I’m trying my best to deal with it physically and not let it effect me mentally.  I have a problem with my TFL ITB…basically with my glute.  I have relatively strong quads and it turns out that they have been doing most of the work when I run, and now I’m running further and pushing harder it means that they can’t take the extra workload anymore.  That’s right, I quite literally have a lazy bum!

I am dealing with this by seeing a physio, foam rolling, stretching and performing pilates based movements to try and strengthen my left glute (half a lazy bum at least). I’m having to reduce my running distances and variety but I feel confident that this isn’t going to stop me! If anyone feels a sharp digging pain on the outerside of their glute then please have it checked out!

Screen Shot 2015-03-29 at 14.41.17

Screen Shot 2015-03-29 at 14.40.34To compensate for this this week I’ve performed more strength and conditioning workouts, and glute targeted movements – pistol squats and I aren’t going to be best friends.

Screen Shot 2015-03-29 at 14.40.47Monday – 5 mile morning run.  I treated this like a recovery run from my 18 miles at the weekend and although I was starting to feel the pain in my glute it was really enjoyable to have a non-pressured run and was an amazing way to start the day!

Tuesday – This is where the pain in my side went from being a niggle to a problem.  I was doing 1600m sets at the track and after two there was no longer a dull ache but a sharp pain. However I did manage to fit in two sets in 6:17 and 6:22 respectively.  Always look on the bright side!

Wednesday – Rest DayScreen Shot 2015-03-29 at 14.41.04

Thursday – Upper Body and Core strength workout.  I tend to use bodyweight, or handheld weights when I do strength training.  I’ve recently started using an exercise wheel – which is ab burning hell.  If you want a core blasting quick workout then do 12 roll outs, before strapping your feet in, adopting a plank position followed by 12 tuck ins and 12 pikes!

Friday – Rest Day

Saturday – PT with Laura! An hour of strength, conditioning and far too many push ups!

Sunday – My plan to do 20 miles had to be scrapped in favour of 10 miles.  The weather was wet and windy, and my glute became extremely painful towards the end, but I’m proud of myself for fighting when I knew it was right to and listening to my body when I knew I should stop!

Screen Shot 2015-03-29 at 14.40.21

Good luck to every other Marathon runner in training and if you’ve had the same glute problems as me then I’d love to hear from you!

Finally – I have an exciting thing to share on here and instagram tomorrow…. stay tuned!

Polly x

https://www.justgiving.com/polly-warrack1/

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