We are Running the London Marathon!… Fran and I are running this years Virgin London Marathon and we are raising money for Sense. Sense is a national charity supporting and campaigning for people who are deaf, blind and those with sensory impairments.
I thought it would nice for the Bury St Edmunds directory readers to have a little look into my training for this event. From January 1st to current date 20th February I have ran 200+ miles, this has been made up with sprints, tempo sessions, hill efforts, long runs and steady runs. A usual week for me includes the following:
Monday – I have usually ran a long run on the Sunday so I’ll do plenty of stretching and foam rolling. I also play racket ball with 2 clients on this day so a nice way to get my legs moving again without running.
Tuesday – This will usually be a steady run between 5-6 miles at a average pace of 7:00 – 7:15min/mile.
Wednesday – Sprints or intervals. I like to work on my speed mid week. For example on Wednesday 18th I ran 1 mile at marathon race pace (around 7:15min/miles) and then 1 mile at 5 km pace (around 6:00min/mile). Repeat this sequence 3 – 4 times.
Thursday – Another steady run 6 – 7 miles, but slightly faster than Tuesday’s pace so will aim for just under 7:00min/mile pace.
Friday – Strength day. I focus on strength on a Friday, gives me a break from running and allows the body enough recovery time for a long run on a Sunday. I am currently working on 5 x 5 training programme which is 5 set’s 5 reps 1 min rest between each set. Exercises include Squats, Dead-lifts and Lunges
Saturday – Rest
Sunday – Long run or race. This Sunday ( 22nd February ) I will be racing in the Tarpley 20 which starts in Beyton. I will be looking to run the race in under 7:00min/mile pace. If I’m not racing I will go out and run anything from 13miles upwards working on aerobic fitness and time on my feet.
If you would like to stay updated on my training “like” my facebook page https://www.facebook.com/JoeSadlerpt
If you would like to sponsor Fran and I please go to our Virgin Just Giving Page which is http://uk.virginmoneygiving.com/team/franjoe
Finally we are also running a raffle during our fundraising and are always looking for raffle prizes, so if you, or your business can donate a prize feel free to get in touch!
