项目BQ: The Building Phase Week 1

The Runner Beans marathon training Brooks Ghost 12

As I mentioned in my instagram last week, I’m sort of going back to basics on the blog to remind myself (and hopefully you guys) why you started following me in the first place. Before the travel, and the worry over the instagram algorithm, this blog was set up to document my running journey, trying to cut down my marathon time.

And I’m still working on that!

Monday –Strong in Fall Tabata Workout at the hotel in Istanbul-you can find the workout here.

周二 -3.5英里登陆葡萄牙后,2区。这感觉很好,第一个“好”这么长的时间,在子8.30分钟英里的速度确实感觉很舒服运行。我觉得我已经失去了这么多我的速度(在我的速度可信度),这是运行一定的推动作用。

Wednesday –10 min warm up, 1 min on/1 min zone 2, 5 min cool down

I programmed it into my Garmin (although sadly not quite perfectly!) but I’m getting there –这里是你如何设置你的锻炼对您的Garminso that you don’t have to constantly stare at your watch, manually lapping/counting down.

The Runner Beans marathon training Brooks Ghost 12

Thursday –3easy miles, 4 mins run/1 min walk down to The Campus, followed by Strong in Fall Full Body workout with Tom.

The Campus is new gym in Quinta do Largo (near Tom’s parent’s house), that I first visited on our trip here in April. I fell in love with the facilities, gorgeous gym, bike shed and tennis courts. We used to go to another gym nearby and loved the beach bootcamp, I thought that it had shut down but was thrilled to hear that beach bootcamp, plus a huge range of classes are available with daily, weekly, monthly and annual memberships. Plus many professional sports teams train here, we watched Rangers training in June!

They’re also hostingtwo running camps with Susie Chan in October, on top of ‘Run Quinta’, a half marathon and trail race weekend in November! Love that all this is on the doorstep out here – might have to bring myself out here for a mini training camp in the new year!

Friday –在校园帕德尔网球课加3容易英里,4分钟运行/步行1分

Having seen John Terry playing Padel on instagram, Tom was keen for us to give it a try. The PR team at The Campus were kind enough to organise a lesson for us to learn the basics. As usual, Tom was really good…and I was not. It’s similar but also very different to normal tennis and played on a much smaller court, with glass walls at the back/sides that the ball rebounds off, giving you an extra chance to hit it back. Tom enjoyed it so much that he played in a tournament the following day!

Saturday –4五mins ‘zone 2’, my coach Ash had said to keep my heart rate below 140 which just did not translate to a zone 2. More like zone 1! But I went with it, kept to sub 140 HR and tried to focus on logging the miles rather than worrying about my pace.

听了双胞胎的旅行播客和字面忍不住大笑,倾听他们我们最近的土耳其之旅回顾!

这是很可以理解的,我是有一个小时的网球课之后用尽我跑(在这里我似乎做所有的运行!)在校园(再次,好心优),并应对另一强的秋季锻炼。万博开户这一次,它是一个手臂的锻炼,似乎仍然可以工作的整个身体!Click here for the full workout.

强在秋季锻炼

The Runner Beans marathon training Brooks Ghost 12

周日 -1hr 30 mins = 9.2 miles, 9 mins run/1 min walk.
I wore my hydration pack for the first time in months and sadly discovered as the water poured down my back and legs, that it was leaking! I binned the bladder on the run but not before I was soaked through.

I ran close to the villa, then on to meet Tom at The Campus where I showered and we had brunch while watching the England vs Tonga match in the Rugby World Cup at Dino’s.

Dinos at The Campus, Algarve

The Runner Beans marathon training Brooks Ghost 12

总的来说我很满意这一周的训练ing, running a solid 6 days and nearly 30 miles. I had one great run, a couple of recovery sessions and a couple of runs that felt like a slog. I’ve lost a lot of speed and fitness, but I know that with hard work and dedication, I can get it back!

短信马库斯(谁子本周3end!), I was sharing how frustrated I was that I seemed to have stalled in terms of progress in my marathon. I ran a 4.54 marathon in 2012, then a 3.49 in 2014. Since then I’ve only dropped 11 mins over 5 years and on the surface, 9 marathons. However, when I delve deeper into those marathons, I’ve actually only ‘raced’ 4 of them (Chicago, Boston, Tokyo and Edinburgh), dropping 5 mins at both Tokyo and Edinburgh. Chicago and Boston didn’t exactly go to plan!

Furthermore, when I ran the 3.49 in Berlin, I was *only* working my 9-5 job plus 12-5 on a Sunday at Sweaty Betty. I didn’t miss a single run during training, plus completed a lot of cross training. Whilst I was running just three days per week, they were all quality sessions, with speeds that I’ve been running more recently in training too. I was probably the fittest and most confident I’ve ever been. I also wasn’t travelling a huge amount, going on a long weekend and a week long holiday to tom’s parents house in Portugal during that time.

With that realisation hitting home, I’ve decided to say no to a lot more of these travel opportunities or races that don’t line up with my ultimate goal.

Would you like to see my weekly training plans?

8条评论

  1. Kristin
    22nd September 2019 / 7:52 pm

    我只是偶然发现你的博客在几周前,while looking for tips for Tokyo Marathon(which I got a ticket for in the drawing on Thursday and could not be more excited). Since I am a new reader I can’t really say anything about a shift in the content, but I just wanted to say that you have gotten a new super fan (both here and on “the gram») with your current content. I am personally following you mostly for the running content, but find inspiration in the travel content as well.

    祝您BQ!

    PS. If you have any fellow running influencers-friends that you know will be running Tokyo, I would love to get your tips in who else to follow on my way there.

  2. 22nd September 2019 / 8:22 pm

    很高兴再次读到了你的训练!万博真人娱乐刚上的HR一张纸条,我发现了Garmin Fenix的默认值(如果这是你使用的是什么),是完全为我。当我最终做了一个“测试”找到我的乳酸门槛,运作他们正确,事实证明144是Z2顶部我。似乎有无数的方法来确定你的HR区,我猜一定比别人更准确,但可能是值得探讨,如果你使用的是手表的默认值。祝你的训练!

  3. EM
    22nd September 2019 / 10:23 pm

    Yeah, love seeing this again! What race are you going to BQ at?!!

  4. Elisa Shrack
    22nd September 2019 / 11:19 pm

    我爱运行9或4分钟,然后运行1的想法!万博开户我倾向于采取了很多散步休息,而是想构建他们,所以我还是建立耐力,同时给予我的身体需要休息时间!感谢张贴。

  5. 雷切尔
    23rd September 2019 / 9:36 am

    Yes please to the training plans Charlie <3

  6. Sarah
    23rd September 2019 / 4:01 pm

    Yes, would love to see your weekly training plans! It helps give me ideas on how to structure some runs just to mix it up as I’m not training right now. Also, love that you are tagging your clothing in your IG posts because I always love your work out kits!

  7. 劳伦小号
    2五th September 2019 / 1:02 am

    感谢张贴此查理!我喜欢跟着你Instagram上和真正爱的力量组合和运行,你在做什么。万博开户我最近一直在训练我的第一个马拉松,但这个计划一直边跟腱炎由于跟踪 - 所以“只”在两周半的我!真想把更多的HIIT /力量训练成马拉松训练的原因有两个 - 为了避免受伤一次,因为我喜欢的品种 - 我根本就不是人谁可以运行,每周5-6次没有别的!所以,是的 - 请保持您的发布BQ马拉松旅程,你的训练计划!爱它!

  8. 二〇一九年九月三十〇日/上午七时13分

    I really find reading weekly training recaps interesting- especially for people who have to fit training around “real life” too.