Marathon training - Month 3
- ciaralitchfield
- Jan 16, 2015
- 3 min read
Work Out Playlist!
It was a few months back but I still loved reading this piece of research. Researchers used Spotify to analyse 7.6 million work out playlists. Dr Costas Karageorghis said ‘One of the most important findings is that a well selected playlist can modulate how you feel, even at relatively high exercise intensities. When your body is shouting stop the music can bekon you on’
Top Songs:
Can’t Hold Us – Macklemore
Don’t you worry child – Swedish House Mafia
Wake me up – Avicci
Ladies loved:
We found Love – Rhianna
Scream and Shout – Will I Am
Sweet Nothing – Calvin Harris
Blurred Lines – Robin Thicke
Guys Dig:
Lose yourself – Eminem
Stronger – Kanye West
Radioactive – Imagine Dragons
Bangerang - Skrillex
Week 9 – Build Endurance
This week covers 30.58 km over 4 runs.
This is made up of ~6.44km x 2, ~8km x 1 and ~9.66 km x 1. Increase your weekly average, this is essential to building endurance. Take 2 rest days and 1 Cross training day.
Week 10 – Recovery
This week covers 37.01 km over 5 runs.
This is made up of ~4.83 x 3, 9.66km x 1 and 12.87km x 1. Take it easy this week as you introduce more run types and head towards your next milestone.
Week 11 – Increase Intensity
This week covers 45.06 km over 5 runs.
This is made up of ~6.44 x 3 and 9.66km x 1 and 16.09km x 1. Increase intensity in shorter bursts of running alongside a serious goal of 16km.
Week 12 – Ramp Up
This week covers 48.28 km over 5 runs.
This is made up of ~6.44km x 2, ~8.05km x 1, 16.09km x 1 and 11.27km x 1. This week you ramp up your weekly distance. Continue your mix of maintenance runs, speed work and cross training.
Nutrition
The Basics:
These foods will appear often but have been made more interesting by appearing as part of a recipe.
Chicken Thigh: These are cheaper than chicken breasts but also contain more calories as they are a fattier part of the meat. This makes them perfect for upping your calorie intake without making you full or sacrificing protein.
Lean Beef: In the form of mince is cheapest. Beef is a natural source of creatine which helps to build muscle and strength without overloading your body. It’s also a great source of stearic acid which is a fat that doesn’t impact cholesterol making it preferable to many other red meats.
Quinoa: High in protein and a great substitute for rice, higher protein than most grains and provides 33% of your daily Zinc which increases testosterone helpful for training.
Sprouted grains: (Ezekiel bread) In the sprouting process carbohydrates are converted to protein which means this bread contains much more than the average version. It’s also low GI which helps to stabilise blood sugar levels leading to a preferable fat: muscle ratio.
Salmon: High in protein it also contains Omega 3 which helps joint while training and reduces inflammation meaning you hurt less the day after the gym.
Avocado: Twice the calories of carbohydrate foods. The fats present are essential for hormonal signals which aid muscle growth. Mono fats have also been linked to the prevention of fat storage around the abdomen making muscles more obvious as you bulk. They also contain fibre without being filling.
Extra virgin Olive oil: an easy way to add calories to a meal. As well as good fats they contain polyphenols. Polyphenols are an antioxidant that prevents oxidative stress in the body which can often be caused by training leading to damage.
Coconut milk: While high in calories it also contains MCT’s (medium chain triglycerides) which is a fat more likely to me used as energy than stored which prevents fat bulking.
