Road to Valencia - Part 6 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 5 training schedule
- 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
Distance: 67km
Week 5 review
Overall feeling: Happy ๐
With an increase in running power, as a result of my previous testing week, I had to run further, while sessions also became much harder. Intervals were no longer a walk in the park. I had to put in a lot of effort to remain within my zones. But I'm happy, this increase means I'm improving, and that's what I feel as well. My body is coping well with 6 runs per week, while also doing other activities, like padel.
For my long run on Sunday, I had to run 2h / 22km, and this time I took proper preparation towards fueling. I focused on carbs the day before, as well as in the morning. The first 15km were no issue; however, the final part, where I had to speed up, did feel hard. Maybe it's a matter of more training or more fueling. Let's see...
Additional training, tools & comments
As I learned the importance of fueling, I've been focusing on what I eat and drink during the day. My aim is to go for 3g/kg of carbs on a rest day, up to 7-8g/kg on hard days on long runs. I log everything via Bevel to have an idea whether I'm on track or need to eat something additionally.
Besides fueling, I've also learned about the importance of protein, for recovery and muscle repair. I now aim for 2g/kg, which is not easy. I already eat healthy, taking in the right stuff, but to get to my daily amount of protein, I had to do more. From time to time, I consume protein drinks and yoghurts just to reach my goal.
This week
- Mon: Rest
- Tue: 60min 5x2min45 intervals
- Wed: 45min recovery
- Thu: 60min 2x15min intervals
- Fri: 40min recovery
- Sat: 45min recovery with strides
- Sun: 130min long run
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