The Marathon Pt 2

Bywchyd i dot uni anadol centag'. Gwais myn sydd yfffa economius ac. daddycles. Mae sydd yn cybe甸ろう bod y peth эти wedi sgu yno ni'n hyn gwasymor 'bo sapwyd oed洲. Bywchyd reconnectalo播 o'nno wnaeth yn rhywym een tyrga f Gru inferiorio wedi rhywbodau mae neudiolio'n El Ichan dau migrifer oszywfacen yn fod y glwynar o quantity ac ac yn rhyw CAN Lucy principol oogaethau crefydol oyw dder yeast r Èorain yn derf美 fel mor'nducşau rwylch amdwyd cylwfaf i我不blyll whales know dellas o hyn heb. Mae'n hyn gwasymor 'bo sapwyd yn yr oedd yn meddwl y gallu gwneud am y ffordd o'r ysgwyrd, yna'n yma. Mae'n hyn yma yn sydd ar gyfer gweithio amdwyd wedi'n yma yn yma. Mae'n hyn gwasymor 'bo sapwyd oedd yn ymgwyrd, ymgwyrd, yna'n yma'n cymdeithio yma. Mae'n hyn gwasymor 'bo sapwyd o gwneud oedd yn gwasymor 'bo sapwyd oedd yn ymgwyrd, yma'n yr oedd yn ymgwyrd, yma'n cymdeithio yma. ordebeidwar nhyn Ewyn Lerough Bloedd, aleitwyr iawn i'n hyn gael fyrch o gy snatcho hawm g países five favourite a pull diwedddiol ar gy Twy unakap strimet yn Da too isol rhwrchup, it was a tehdu roeir affen am cosot o 'derbyn. Aliş un mwn yn lot racing mae gwyr i Primaset i'n sbeyrnyd víwn scewionedd yn mynd llwyhll i pellwyd molyd yn yn caut mae ddigwydd beidyn bod y gallóol rau elu fel explicwyth a'r gwy Europaff wedda ddiad, a'r trwy Philip Door fydd wedda ynel yn fydd neu r y�wod sy'n hynod yn cael fel yw'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, a'r gwy Europaff wedda ddiad, Ydiadioeddwnrwh Martio 간 T Hausebraatio Director from Le ouiguedd befodwau i callwch. Jenny 했wn, Fi hefyd, whith gyda e Guru yn llawer o gyd y Bliss. Yna o JASON boi sydd dod rwynghamer â n morallyifel cyfal wrnt ym wedi palliad ac pawfau wneudyd, aedd 18 o 3 hwyl jfeloc at遂id drondgodd eisiau cael diadau 0400 wasi Association of o� rofundu sicfr wedi gwre Colin MW hint ar'n oed yn i bethl gwrddan a fe sweetnessaid o iaitholio euddol a rau ynnydllianau lawerau'r gapwedd gwrddan iawn a 세�ain 3 o 4 a étl. Mae mae yna mete Xiaos. Rhaid eisiau oedfi yn cre 서fry소? Mae'n eu reット a moderate o a Edith y Dydganíc workededdynt mwps rh the Mae oafodi gnessac我覺得ele effectively new harybyni ddoedd yn hyn yn defnywefio repair iold am yn dod yn dod yn dysgu fwy neu cynru fwy 73 *** y dwadau yn ymall. Mae'n chwis i roeddwn gweld ei fwyngadau fel ei faithio yw'n bwb canfaith, ffyd yw'n gwaithio, ffyd yw'n gwaithio, ffyd yw'n gwaithio'r mwyn, ffyd i'n gwaithio. Mae'n gwaithio. Mae'n gwaithio, mae'n gwaithio, mae'n gwaithio. Mae'n gwaithio. Mae'n gwaithio, mae'n gwaithio. Mae'n gwaithioeddwn gwaithio. Mae'n gwaithio'r mwyn, yw'n gwaithio. Mae'n gwaithio. Mae'n gwaithio. Mae'n gwaithio, mae'n gwaithio yn gwaithio. Mae'n gwaithio yn gwaithio. Mae'n gwaithio yn gwaithio yn gwaithio. Cl [僵 Veriseneidol amrakti pwyl jog i ddefnyddios Mae gallar💌 Tun yn gallu 158 â nieb yn ac qual sca da위th ac nid clopod I y jôyn i trynddd yn yr amr peaond retir o amir yn Catherine Os'r peconol iawn ond, beth Ten Build 22 Lyn. Mae'r'n devol esPhorol yn yionaillud beth woes i'r plac 15_% nåod'n gifodoliol sylwyddd Program and Map destructionat o g Stayar U, o főr werðan am edna gyda osanodid Unga Trustas-, a cegoncithioedd lafio Move Stream prayers, t�� lleneg, ff aäänna labi a join o alsgu, lleneg enw Israelis bob ai kn紅r a e says- unch một ac heith發現 gyda i dig coloured When you get Alfred's yeux, peeled off throfavele, and your heart, right? If everything feels okay, then lift it up to 40 minutes, then 50 minutes, then 60 minutes. And just keep it there. If that's where your normal run is, up to around about 60 minutes or so, where it should be ideally. And then in the second week, we do another easy week. This is the second week of running. We keep the runs at the normal daily run rate of 60, 65 minutes, and then we throw in midweek, a 20 minute tempo. Now that 20 minute tempo isn't your typical sort of threshold type tempo. It's slower. You start maybe just a bit slower than marathon effort and work down to half marathon effort, keeping an eye on the breathing, keeping an eye on the heart rate too. If everything goes okay, then that's normally a really good sign that you're okay to come back. And then maybe on the weekend on your long run, throwing a little bit more tempo, maybe something like about a 40 minute tempo at 20 seconds per mile or 15 seconds per kilometer slower than the 20 minute tempo. That you did earlier on in the week. And then after that, you're good to go again and get back. What the evidence is that I have from the stable mates that brought back from COVID, is that generally after that third week, you're about 95, 96% back to fitness. That's the people who have been the group. The main reason for that I believe or I would suggest is that we mainly in the group focus working on around 10 mile, half marathon effort, and the aerobic benefits are working around that don't seem to be eroded so much as if somebody's working in the anaerobic areas or in the middle distance, you know, sort of like a middle distance from a 15 to 5,000. In those areas it seems to take a little bit longer to come back to fitness. So they're the basics. Now, what happens if you run during COVID or you've got COVID now and you've just got done a couple of runs, the best thing to do is stop immediately and just rest. If after COVID, you've come back a little bit too aggressively and you're feeling a bit fatigued and tired and things, the best thing you need to do is stop running immediately, take a week off and rest and then follow the protocol that I mentioned earlier there about where you start off with, like a walk and then 30 minutes, 40 minutes, 50 minutes and 60 minutes. If you find, however, that your heart rate is about 10 to 12 beats higher than normal for an easy run, this is normally indicative of the early signs of long COVID and you need to be very, very careful and stop running immediately and rest probably for a good few weeks and then again follow the protocol and bring it back in. For those that are struggling with long COVID or feel that they might be getting long COVID, if you want some help all you have to do is drop me a message via us as a stable.com and I'm happy to help you for free and give you some information and have to bring you back because there are some other things as well that you can do to get you back in up and running. So obviously this is going to impact racing too because once you get along COVID, you don't really, you shouldn't really be coming back and racing straight away. Now a number of people with my group have and have done really well, a fantastic example of that is Kate Drew, I had COVID come back within a few days and won the Red and Half marathon and I've had a couple of other people who've done well in Marathon as well off the back of COVID. But generally it's going to take a little bit of time and this is what you have to be cognizant of now because everybody's dropping like flies with COVID. If you get COVID now, are you going to be ready in time for your autumn marathon? It depends. It depends how fit you were before you got COVID. How you recover from COVID and then how long your marathon buildups going to be. But we're getting into the areas now where it's getting closer. If you get COVID, your autumn marathon is going to be compromised and here's the reason why. COVID is basically going to take you 10 days to get over. It's going to take you a week to ease back into running and another week as well just to test everything out. So you lose the better part of three, three and a half weeks. So let's say it's the end of July, that means most of August is gone. That only gives you September October. It's not enough time for marathon training. If you try to force the marathon training in that time, you're more than likely going to get up and end up injured. So you have to think carefully as to whether it makes sense for you to carry on with your marathon or adjust your plans and maybe focus on getting fit for the autumn to run a half marathon and then maybe pick it and spring marathon instead. So think carefully about that again. If anybody wants any advice or any help with this, just drop me a message through stasestable.com. I've had a few people asking about this and this is why I've sort of broached this topic this week. And it kind of feeds into part two of the marathon training as well, which we'll move on to now. Okay. So in part one on the marathon training, we looked at a lot of the common mistakes people make. So back to back marathon each year round and round. And sometimes that means doing three marathons within 12 months. So what I suggested in the previous episode is that a person should only do one marathon a year. So they do the marathon. They spend three weeks recovering. We went over that in the previous episode. Why? And then another two to three weeks to get back into the swing of things and then go into either a marathon training. Child-.'"Enate, 188 mi i'n tuan cfewanod att fooriau nhw'r ddado y breadyn yr flush a'r yj yearglass ni'n tuan cfewanod unremawrjaf myr ar gearnau fod ynσι hisho. Faith a Dj Virgin fwy yma i jag manageswydd a compvenir o cwr除 ac callem Panedd yn stri ryn nu knew i gweithio yn f mincedion. Mae'r gweithio i'r gweithio yn y gweithio yn y gweithio yn y sefysod. Mae'r gweithio yn yna i'r ysgwyrddio yma yna, yna i'r ysgwyrddio yma. Mae'r gweithio yn yna, yna i'r ysgwyrddio, yma, yna i'r gweithio yn yma, yn yna i'r gweithio yn yma. Yna'n gweithio yn yna i'r yma. Mae'r gweithio yn yna, yna, yna i'r gweithio yn yma. Mae'r gweithio yn yma, yna i'r yma, yna i'r yma. Mae'r gweithio yn yma, yna i'r yma. Mae'r gweithio yn yma. cael per pan na stray lemon a goATR. allies a 보�au jitheg awią ñ dwyna aolau 10 miniad ar yr confir. 최aster asteroid 15 o row newdet wnas ac yn 1 a 9 a wna'r ysgoletol system. ac yn ymwyr y row o rob i'r system. a mwyr i'r ymdyn, wna'r ymwyr'n dwy. ac yna ddwyna, ac yn ymwyr'n ddwyna. ac mae'n dwyna'n dwyna ei oedau a'r ymwyr'n ddwyna. ac yn yw'n ddwyna i'n ddwyna 10 miniad ar yr fweithio, ac yn ymwyr'n ddwyna a'r ymwyr'n ddwyna. ac yn ddwyna a ffwyr i ddwyna. ac yn ymwyr ar yr ymwyr. ac yn ymwyr ar yr ymwyr i ddwyna, ac yn ymwyr i ddwyna. ac yn ymwyr i ddwyna, ac yn ymwyr i ddwyna. ac yn ymwyr i ddwyna. yw'r gweithio bod y gallu ffodd ymwch i'r gweithio. Ymwch i'r gweithio bod oes iawn. Mae'r gweithio bod ymwch i'r gweithio bod oes iawn. Mae'r gweithio bod oes iawn. I hope you enjoyed it. Anybody has any questions. Drop me a message at sasisdable.com or you can drop me a WhatsApp message at plus 3-5-3-083-04-3-5-269 or just give us a little take along the way. driver or on Instagram. Anyway, take care. I hope you enjoyed it.