For the next five weeks I am trying to run around 75 kilometres per week before gradually tapering down my running plan three weeks before the September 18th race date in Cape Town.
This will be my fourth marathon (42.195 km) in 2016 and I have been training hard since recording my personal best time to date, 3:07:55 in Copenhagen in May.
But now I will be upping the intensity and pushing my body to the limit to reach the target I’ve dreamed of for the first time.
I’ve read around the sub-3 subject and spoken to people involved in athletics and they have advised that running a greater volume of kms between now and the marathon, more than I’ve ever done before, will give me the best chance of achieving my target.
And I have to agree. Distance running training will be the key for me. In the last few races I have ran out of steam during the latter stages and I need to maintain a speed of 4.15 minutes per km, something I’ve fallen short of before.
A marathon is very much an on the day race, I know that sounds obvious but it’s a sport where you never know how your body will respond until you cross the start line. That’s why preparation is key.
I’m mixing my running routine up as much as possible and, while I actually enjoy running in the challenging daylight UAE summer heat, of course I am running bigger distances in the evening time when temperatures are a lot more enjoyable.
I won’t just be running – a big focus of this training block will be on strengthening core muscles through gym work, stretching, yoga exercises and regular games of squash to keep my movements free and body supple.
Recovery is also vital. Training overload can cause muscle fatigue and injury so I will be trying to ensure I get adequate rest time and resist the urge to just keep on running! Although, in the past, I’ve found this difficult.
I’m not a running expert by any means but I’m delighted to share my journey with Sport360.com readers as I take this step into the unknown.
I will be updating this diary with video content and pictures as I move through the weeks and please let me know your thoughts, get in touch on email: [email protected] and follow @Stuart_Appleby on Twitter.
And with the first week over and done with, here’s my timetable of activity:
SUNDAY 17TH JULY
Distance run: 20 km outdoor run from JLT Dubai to Kite Beach.
Gym: Cross-trainer for 40 minutes, working on glutes, hamstrings, quads and calf muscles. Then a mixture of sit-ups, leg crunches, press-ups, pull-ups, weights.
Stretching: All main leg muscle groups and upper body.
MONDAY 18TH JULY
Distance run: 10 km outdoor run around Dubai Marina.
Gym: Cross-trainer for 40 minutes, working on glutes, hamstrings, quads and calf muscles. Then a mixture of sit-ups, leg crunches, press-ups, pull-ups, weights.
Stretching: All main leg muscle groups and upper body.
TUESDAY 19TH JULY
Distance run: 30-minute treadmill (around 6.4 kms).
Stretching: All main leg muscle groups and upper body.
WEDNESDAY 20TH JULY
Distance run: 20 km outdoor run for long stretch towards Jumeirah Beach Road and back to JLT.
Outdoor Yoga (41 degrees): Following Bikram Yoga routines.
Gym: Cross-trainer for 40 minutes, working on glutes, hamstrings, quads and calf muscles.
Stretching: All main leg muscle groups and upper body.
THURSDAY 21ST JULY
Distance run: 10 km outdoor run (various).
Squash: Intensive hour session, using core strength to move forward, back, side-to-side and to loosen back muscles.
Stretching: All main leg muscle groups and upper body.
FRIDAY 22ND JULY
Distance run: 10 km outdoor run (various).
Stretching: All main leg muscle groups and upper body.
SATURDAY 23RD JULY
Rest day with stretching. I suffer from tightness in my left calf and because muscle groups inter-link and work together, it has caused a few problems with my left foot. I felt a shooting pain through my left foot for most of the day and applied ice for long periods. I’m hoping the pain will ease due to rest.
Stretching: All main leg muscle groups and upper body.
TOTAL DISTANCE RAN: 76.4 km.
