Road to Valencia - Part 5Β π
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 4 training schedule
This is the week things got real. I needed to do 2 tests that would 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
Distance: 41km
Week 4 review
Overall feeling: Delighted π€©
Most of the week was focused on recovery and easy runs, so no issues there. However, I had to do 2 tests that would calibrate my running power to ensure I train at the right intensity. I knew adjustment was needed, as for many of the past runs, I ran at the max allowed threshold.
The run on Wednesday required me to do some warm-up, followed by a 3-minute all-out part. The idea was to remain consistent throughout the session, so not to go all out at the start and slow down afterwards. I envisioned a pace/power for this session, and was able to perform even better.
The run on Sunday was the real test. After the warm-up, I had to run 20 minutes at a max but consistent effort. I was doubting whether I would be able to perform well as we were out all day with the family, walking around and not having access to the right nutrition. However, I set out with a positive mindset and ideal power in mind, and eventually was able to perform even better.
As a result, my running power increased by more than 30W, meaning I'll now have to run faster and longer.
Additional training, tools & comments
I've settled for a strength training plan that I'll do 3 times a week.
Plan A focuses on the upper body and stability, and consists of russian twist, box jumps, calf raises, set-ups, deadlifts and squats. Plan B focuses on the lower body and plyometrics, and consists of glute bridge, plank, jumping squats, shoulder press, inverted rows and deadlifts.
I've also learned more about proper fueling. While I do already focus on nutrition and drinking prior to my long runs, and fuel while running them, I neglected all other runs. Like my interval ones. I always went out without special nutrition with the mindset that it would be good to stress my body and perhaps lose some weight this way. GΓΆran Winblad made a very good video on how athletes fuel these days and the importance of proper fueling for each training. I'm going to keep that in mind when doing my next intervals, as well as to fuel even more during my long runs.
This week
- Mon: rest
- Tue: 60min 4x5min30 intervals
- Wed: 40min recovery
- Thu: 60min 2x15min intervals
- Fri: 40min recovery
- Sat: 45min recovery with strides
- Sun: 120min long run
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