Week 16 Training for the London Marathon

April 25, 2023

Previous Weeks

Just a couple of things to start with. Before reading about my week 16 training for the London Marathon, you should start at the beginning. To read the opening story about my training for the London Marathon please start here or click on the links for the previous week's training updates. Secondly, I'd love to hear what you are training for, how it is going and any questions you may have. Please comment below.

Week 16 Training for the 2023 London Marathon

Week 16 training for the 2023 London Marathon went to plan and I put myself into a good place mentally and physically. I set an ambitious goal of running under 2:55 for this iconic race. The course is known for its runner friendly profile and the world class support on the streets. Any time one reaches the start line healthy, without missing any training, it feels good; like you're in a good position to do what you set out to do.

There were no fewer than seven other athletes who I coached along the way for this one. I had a very personal interest in their performance as well, but when it came to lining up in Green Wave 1, my focus narrowed. I wanted this 2:55 and I was in the position to deliver. So, how did the week go? Read on...

Monday

Monday was a rest day. I rested, however, I did walk Chief up at Crocknagrally. Nothing out of the ordinary and a reduced chance of getting bit by a dog or run down by a tractor. I was playing it safe.

Tuesday

On Tuesday, I tested out a new pair of Alphafly's that I received in the morning. This was a pair of Alphfly Next% 2, and I wore them on a 3 miler. My pace was relatively quick for a steady run at 6:54 and the shoes felt fine. However, with only another 3 miles on the plan this week, I wasn't comfortable taking the chance on making these the race-day shoes. These will make an appearance in a future event, not the 2023 London Marathon. I found the upper just a wee bit stiff compared to the shoes I had as a backup. It would have been a step too far and I opted for the safe decision.

Wednesday

Wednesday was the second rest day of the week, but again, I got a 3 mile walk with Chief up at Jenkin this time. In addition, I got my last sports massage of the 16 weeks. I don't think it can be stressed enough how important these rubs are. Marathon training takes its toll on the body. Sports massage is without question the best method of injury prevention a runner can take. I am lucky to live with one of the best :-)

Thursday

In week 16 training for the London Marathon, the Thursday 3 miler went to plan. I took to the streets for a gentle run before getting reflexology in the evening. I never thought it would be something for me. However, I find reflexology extremely relaxing and helpful in getting into the right frame of mind for my big race. If you've never had it, I'd highly recommend it.

Friday

Friday was another rest day, and for me, a travel day. There was nothing worth noting on Friday, other than doing my best to reduce the stress of travel. I was packed and ready early and arrived to the airport early. Additionally, I ate early and often and kept well hydrated all day.

Saturday

On Saturday, I tried to stay off my feet as much as possible. However, London is a big city. We had some walking to do to get from one train or bus to the next in order to arrive at the Expo. After all was said and done I had about 7 miles on my feet. That did include an easy 2 mile jog on the busy streets.

I shared an AirBnB with my daughter and her boyfriend, who made a delicious pasta bolognese for our dinner. Soon after that, we prepared for the morning race. I got to bed early and slept soundly.

Sunday Raceday - The 2023 London Marathon

Read my 2023 London Marathon Report...

Week 16 Training for the London Marathon Metrics:

The numbers from week 16 were very encouraging. My weight was down to near enough what I had hoped. I actually wanted to be under 150, but still I was at my lightest in a very long time. My resting heart rate was good and low with a couple days under 43 bpm. Also, my sleep numbers were excellent. Good rest and good nutrition all coming together for a good lead up to race day.

In total, over the course of the 16 weeks I ran 868.29 miles. That was just over 40 miles more than I had programmed. Overall, during the same duration, I lost 15.4 pounds of body weight. That is a little over a stone, which makes a big difference when muscle mass is maintained. My strength training, good quality sleep and increased protein intake makes the difference. By the time race day was here, I felt strong, fast and light. The work was done.

Final Week Metrics:

Friday Weigh-in: 150.6 lbs (- 1.4 lbs)
Average Resting HR: 44 bpm (-)
Average Nightly Sleep: 7:35 (+ 36 mins)
Average Daily Protein: 143 g (- 9g/day)
Average Daily Water: 3907ml ( + 707ml)
Total Weekly Miles: 34.91 miles

Click here to see last week's metrics