FULL WEEK OF MARATHON TRAINING | Sydney marathon prep!

what is up guys welcome back to the YouTube channel um I posted that video last week which I'm doing the giveaway very shortly um it will be announced soon but this video is going to be a full week of training marathon training because we are seven weeks out from tomorrow from the Sydney Marathon so it's coming up pretty quick I've currently hit 70 kilometers already for the week we're probably going to run 30 tomorrow so I'm hope I'm going to take my little camera along hopefully show you guys parts of our long run um that I've been doing with this group 7am I mean 5 a.m start on a Sunday but it's so good to actually do it with a group because it just goes way quicker and um yeah we're pretty much done by between like seven and eight o'clock so it's great but um I wanted to quickly show you guys a couple things um which I'll show you guys there got floors done so if you guys watch my other videos you'll remember the White Tiles I might leave a little photo up here but yeah I've got these floors done through the week a bit of a procedure because we had to move all this stuff off get it all um leveled and then yeah all the flooring down but it's gone it's all done now thank God waiting for a new couch I sold my other leather one um and the reclined chair so yeah just waiting on the new couch there's a little Murph ready for bed already and um I wanted to show you guys something else as well because the outdoor outdoor area has had a little makeover so we've got a TV this is the old TV from inside is this a cheap one so I thought I'd Chuck it outside here and um yeah we've got an outdoor setting those aren't cheap I couldn't believe um how expensive outdoor settings are but yeah really like this one we've been sitting out here through the day it's a little bit cold at night still but um yeah it's coming along great out here so I'm about to cook up dinner shortly so something that's going to fill me well for this long run it's gonna be some carbs protein easy digesting food um so it's hopefully not sitting in my guts last couple weeks I've been making the mistake of eating too much food before my long run and halfway my gut have been rumbling all over the place and when I run with this group that I'm running with tomorrow um no one stops for anyone we might stop once for like a toilet break in the middle but we're running for two to three hours and um yeah if you need to get a toilet you've got to get a toilet and you've got to catch up and they are not slow so it's a bit of a struggle but yeah we're gonna cook up a dinner now okay time is 12 past six trying to have this dinner early so it's all digested and like I said so I don't need to do a poop when I'm running so there we have um some graph fed beef mince some lean beef mince and I've just put one packet of this taco seasoning so that was 500 grams worth two and a half thousand milligrams of sodium in this packet so a lot of salt which is good because tomorrow I'm gonna need it because I'm gonna be sweating a lot so yeah we've got the seasoning on that mince there we've got 200 grams of white rice and we've got some cut up lettuce so that's just gonna go in there lettuce is pretty much just for a bit more volume and um yeah then we're gonna go hundred and I think with Marco 150 grams of the mint so there we have it dinner is served we got a little bit of barbecue sauce on there as well this is the goat barbecue sauce if you live in Australia now the reduced sugar sauces you'd be surprised how much difference there is in calories this Fountain one is legit the best I think it's like 10 calories per serve so the goat so that is what I'm having for dinner I forgot to mention it's Saturday night at the moment so yeah tomorrow is my Sunday long run um but I will go through like I said all that training after my run tomorrow and give you guys all the details on that but I'm gonna chill out for a few hours probably watch a movie Katie is currently in Melbourne for a friend's birthday so just me and the dogs and um yeah we're gonna chill out then I'll show you what I do before bed to be best prepared for the morning all right we're about to head to bed just getting a few things ready for the morning because it is a 4 a.m wake up so the more I can get ready now the less I have to get ready in the morning gonna be wearing the old orange Vapor Flies in the morning because I'm not sure we might be picking up the pace a little bit for parts of the Run got a couple coffee pods ready should we go to normal one and a decaf it's got a couple gels g1m Sports I'll be having two scoops of that in the morning and I'll be having some electrolytes as well I've got one scoop of those electrolytes in here so I'm going to have this now and I've been having some coconut water as well so it should be well hydrated um and yeah see you guys at 4am ready early in the morning pre-run fuel we've got a coffee two scoops of d1n sport in there and one banana so haven't been having a massive amount of food before I run at the moment so just trial on a few things haven't been feeling too bad so we're just going with the month now this morning I'm about to head off um like I said I'm going to take my little small camera um so I'll probably just talk to you guys when I get back hopefully show you guys a few little clips should be nice Sunrise so yeah I'll see you guys soon foreign [Music] thank you all right guys we are back home it's only what is it 8 37 we're all finished finished up with 35 kilometers we finished with 20 minutes of tempo work at the end so that was like at race pace so I did I surprised myself 30 kilometers in and I was holding like 350 to 355 pace so that was great I will go through that run a bit more in detail in a moment but um I'm gonna shower up I'm nice and salty all over so yeah I'm gonna shower up and then cook some breakfast and then like I mentioned I'll be going through my whole week of running training I think I'm gonna go to recovery lab as well ice bath and compression boots because my glutes and hamstrings especially are killing me like those long runs they just take a big toll on the body so really prioritize prioritizing recovery at the moment so I'll show you guys a little bit of that but yeah I'm going to freshen up and we'll make some breaking but I just go through what I'm going to have for brekkie before I make it and then I'll just show you the finished product so we're going to do some bacon and eggs we've got some eggs there organic free-range eggs we've got some bread toast that's different from Woolworth some bacon which I'll also like take all the extra fatal fat because I just don't like it um we got some avocado some healthy fats and then we're gonna also make a smoothie with some bpn whey protein some skim milk frozen banana peanut butter and oats so cook this all up and then I'll show you the finished product the post long run breakfast we've got three eggs some bacon piece of toast there and some Avo so it's not a massive breakfast but I've got the shake there as well so that's probably like 500 600 calories by itself and then you've probably got another six or seven hundred here so then we also have some strong greens and strong Reds I've also had some electrolytes already as well so let's go all right guys I'm not gonna lie I had a nice nap for probably like two hours because why not I didn't have too much else to do this is Sunday made sure I got everything out of the way yesterday so I could have some free time today to film this for you guys and yeah just to have a nap because that's an early wake up for a Sunday 4am but let's go through this full week of training so Monday at the moment is a rest day because like right now Sunday just finished the long run my legs are very very sore so I'm gonna go to recovery lab get some recovery in but Monday is just a full recovery day no running just because purely like I need it um I will I usually go to gym still on Monday but yeah no running so moving to two day Tuesday session so at the moment I'm doing a speed session on Tuesday with the group and then Friday is either like Tempo or threshold so this was a 15 kilometer um workout on the Tuesday so we started with like five kilometer warm-up and then we did two by two kilometers and three by one kilometer with 90 second rest in between all of those so for the first um two kilometer was about um I started pretty quick but it was between 3 30 to 3 40 Pace then we had our little break second two kilometer same again was between 3 30 and 340 per kilometer pace so three one kilometers that I did were 332 331 and 332 so that was Tuesday's session hopefully I've broken that down a little bit I will show you obviously everything on the screen so you can have a look at it yourself but let's move on to Wednesday and Thursday sessions so Wednesday the following day was 12.18 kilometers 456 Pace just an easy run one hour so usually for that I'm focused on just running for an hour rather than distance and then we go again for another easy run on Thursday which is an hour again 12 12 kilometers 12.5 kilometers 448 page so then we believe into Friday session Friday session was like I said Tempo or threshold so we did five kilometer warm-up and then we did two by five kilometers so those five kilometers I did um around I started at around 3 40 but majority of them were around 340 to 350 my legs were still pretty fatigued I did train legs on Tuesday as well so I was feeling the fatigue a little bit but yeah we managed to get that 5K around um that around 345 Pace average I think and then the second time around so we had our three minute float recovery just easy jog in between and then we did another five kilometers which that one was a little bit slower it was more so around 351 to 355 pace so that was Friday session so then we move on to Saturday's session with 12.3 kilometers 508 per kilometer page one hour and three minutes and that was just a yeah much easier kind of pace I think I should probably try to stick to five minute to five ten Pace just to keep that heart rate down a little bit but that was a good little run and then today I felt fresh so as you are seen and as I have mentioned today with 35 kilometers it was more so just aiming for two and a half hours so I pretty much rocked up the crew was like yeah we're doing two and a half hours and they wanted to do 20 minutes of tempo work at the end so when we hit um two two hours and five minutes then we went for 20 minutes at race Pace marathon Race post which for me was under four minutes so I I surprised myself a bit because we are already two hours into this run at a decent pace and I managed to get um 20 minutes at about yeah um 350 to 355 pace so I will leave that on the screen as well obviously but um yeah it wraps up the week um 105 kilometers so we are building but today really gave me a good confidence boost going into these next seven weeks for the Sydney Marathon I'm doing the Sunshine Coast half marathon in two weeks as well so stay tuned for that but um yeah hope you guys enjoy the insight into my training and the volume at the moment my legs are pretty sore so yeah I'm going to take you guys along to recovery lab but I think I'm just going to wrap up the video now I'll show you just a little a few Clips at the end and um yeah that's pretty much it thank you guys for watching see you on the next video [Music] thank you [Music]

Channel: Tommy Newell

Views: 5,858

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Id: qWtwsA4NbLs

Length: 15min 31sec (931 seconds)

Published: Mon Jul 31 2023