Part one of my second attempt at running a sub 3 hour marathon has begun with testing out a new training schedule. It’s not that different from my old one but has some significant improvements. It has 6 instead of 5 runs a week , and more marathon pace km’s in it.
This week started of easy with 4 short runs with a distance of 6,5 km, one 10 km hill training and a long run which consisted of 16 km. Next week will be a similar week with slightly more km’s.
I looked into my previous schedules and the corresponding times I ran the miles at. Which made clear I ran my long runs were structurally too fast. This is a point I think I can improve my training quality on by watching my pace more. Which should result in a better condition and faster recovery. Although in the past the faster pace in the long runs didn’t really seem a problem. But science tells it’s contra productive to run your long runs too fast.
The idea is to test the new schedule before I start my training period for Dusseldorf, getting a feel for the new training load and see if I recover fast enough and don’t get injured. The journey has once again started !
Last week was my final week of training before the marathon. And all of a sudden it was quite a bit warmer. Sudden temperature changes are always take a bit of getting used too, but all in all it went relatively smooth. Training wasn’t very long or intense in this last week which helps.
Oddly enough my last long run wasn’t one I was keen on for some reason. I just wanted too stay in bed. Got myself out of bed and after a few kilometers it all went as normal. The temperature reached above 20 degrees Celsius at some point , which wouldn’t be ideal for the marathon. Hopefully we’ll see a drop in temperatures this week.
The goal running a marathon sub 3 hours is one I am not yet going to achieve. I’m simply not fast enough. But because I set this goal and adopted a new training method I did achieve a lot of progression. By getting out of my comfort zone I have learned a lot of what I am capable of and what is out of my reach. By slowly increasing and breaking through barriers you will see improvements in the long term. Something I hope in achieving in other parts of my life as well.
For this week its a lot of resting and recharging, something which is a bit of an odd moment in itself. Getting out of the rhythm of training. Luckily I can stop myself from going out and train and causing unnecessary riks by doing too much. Now it’s waiting and hoping for good circumstances. I will write a race report when it’s all done. I can’t wait.
Another week of training goes by, fast. The end of my training schedule is in sight. And so is the big day. The ultimate goal of running under 3 hours might in this instance be a bit of a stretch. My newly acquired long run pace has just been on the right level for a short amount of time. Too short in order to do a solid attempt at under 3. So this adventure will go on for a bit longer. But with the new way of training, the adjusted schedule and all things considered I have made some serious progress.
So I will go on and continue in this fashion. So how did it go this week? To be honest, it’s about time to run that marathon. Training went fine but the real drive is a bit lost, I am just excited to go out and run that marathon!
At the beginning of the week there was a bit of fatigue due to lack of sleep and therefore I had a bit of a hard time getting into the groove. Luckily after a few Km’s this mostly goes away and I have managed too run all planned runs. The longrun was not that long anymore with 24K so I had more time for recovery.
Yoga is still part of the routine and as I have said before whether it really helps or if it’s just in my mind, it works ! So I will keep practicing Yoga. One more week of training, then a restweek and then it’s the big dat. I for one can’t wait !
Another week in the bag , in other parts of my daily life things were very hectic and this week I really needed the running to keep it all together. Fortunately I was able to digest all the runs planned and I am really getting the benefits of the small and incremental improvements I am making. All these little things are adding up and are playing a big part in my overall condition and health.
This week also marked the last of the big long runs, 34 kilometer in this case, now the schedule gradually winds down in the coming weeks , the milages still is pretty substantial in the coming week just divided over more days.
I am really amazed by all these shall we say 1% improvements that starting to appear. It has inspired me to write an upcoming blog on the importance of small and continuous improvement. It really adds up.
The 2 weeks ahead are still in full swing of training, but it slowly depreciates in volume and after that it’s recovery and then it will be time for the Dusseldorf marathon, and I have too say , I am excited !
This is week 6 already, a though one because of the busy week I had, which had its fall out when training. I skipped one run and took it a bit easier in the other runs and workouts. Also took some extra rest when possible. I am still happy with this week however , because I could largely maintain a good pace and despite the fatigue I could also do most of the training.
In ways of running speed I have some progress too make. The long run tempo’s and faster paces I can cope with just fine, just the hart rate is a tad too high. My next marathon will most likely not see a sub 3 hour finish. I still keep training for it and see how far it takes me. Because if you not train for it, you will never reach your goal. See you all next week !