Road to Valencia - Part 4 ๐
Intro
This is an ongoing series of how I'm preparing for the marathon of Valencia, taking place on Dec 7th. I'm using Stryd to train for this event based on running power, a metric I have found very useful for the past years.
I'm ramping up my fitness, hope to finish somewhere around 3h10 / 3h15.
Read my introduction post here or check out the full series.
Week 3 training schedule
- Mon: rest
- Tue: 40min recovery
- I had to skip this one since I didn't have the time.
- Wed: 55min 3x8 intervals
- Followed according to plan, and was happy about my overall feeling and HR.
- Thu: 40min recovery
- No remarks. Just an easy and enjoyable training.
- Fri: 60min 2x 12min30s intervals
- While these intervals were longer and maximum power should have been lower than on Wednesday, I actually ran much quicker (15s/km) while at about the same power. This is a sign that my legs were rested.
- Sat: 45min recovery with sprints
- Again, easy and enjoyable.
- Sun: 110min long run
- This was a tough one, mostly due to the heat I guess, but I managed to complete it according to plan.
Distance: 54km
Week 3 review
Overall feeling: ๐
While I couldn't run on Tuesday, I first decided to add the missed 8 km into my other training, but eventually skipped that idea. I didn't want to overdo it, and with the remaining 5 runs and my current pace, I ran as much as the estimated distance.
Sunday was a difficult run. Due to family planning, I was only able to run at the hottest moment of the day (ยฑ28ยฐ). I'm not sure, it was the heat, or not being 100% rested, but I suffered most of the run. My heart rate was higher than I wanted it to be, and my pace lower. I even used my bouncy racing shoes to make it easier, but that didn't help much. Strangely, for the last part of the run, I had to increase my pace, and that went quite well ๐คท๐ผโโ๏ธ
Additional training, tools & comments
My brother-in-law is currently doing a strength training program for running, which more or less resembles what I knew from a self-defined program I did before. So getting this as a confirmation, I'm trying to do 3 strength workouts per week, with bodyweight exercises like squats, planks, lunges, deadlifts, jumps, and calf raises.
In case you're interested, you can find some ideas on runnersworld and gymshark.
This week
This is the week things get real. I need to do 2 tests that will adjust my running power and pace.
- Mon: Rest
- Tue: 35min recovery run with strides
- Wed: 45min testing, with 3min all out
- Thu: 35min recovery run
- Fri: 35min recovery run
- Sat: 35min recovery run with strides
- Sun: 60min testing, with 20min all out
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