peak weak closing in always feels like a tiny storm in the head. Keeping pace now and and not overdoing it should keep the line steady, my coffee would be terrified right about now. Are you dialing back cardio a notch to keep the legs fresh?
peak weak closing in always feels like a tiny storm in the head. Keeping pace now and and not overdoing it should keep the line steady, my coffee would be terrified right about now. Are you dialing back cardio a notch to keep the legs fresh?
Haha yeah, peak weeks definitly resemble a tiny storm! While I absolutely love running , peak weeks (when you aim to race a marathon) can be alot, to an extent you run because your schedule tells you to run, joy is not always there haha!
Yes, I will be tapering for this marathon. As I will focus on a pacing a friend rather than setting a time for myself- my peak weeks don’t need to be that extreme. And 2 week taper will be sufficient for fully fresh legs!
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totally get that tiny storm vibe, and and keeping peak weeks saner makes sense when you’re pacing. A two week tAPer should leave you popping fresh on race day. What pace are you targeting for your friend, even splits or a gentle negative split? Maybe keep one short unstructured jog in there just to feed the joy.
Yeah, still thinking about a custom pacing strategy.
His first marathon april 2025 he ran 4:11. But now he took a little more serious approach. Initially he wanted to hit 4:00 in November, now he thinks (or hopes) to achieve 3:45.
My initial thoughts on a strategy would be to target 3:55:00 - with a very slight negative split (5:37/km first half - 5:30/km second half) to have a little margin from crowding and the flexibity to be make a small adjustment in the second half to hit 3:50 if we feel it is achievable. But I will need a few running sessions with him to see if that realistic. Also need a chat with him to aline on goal time. But it will be fun!
Unstructured runs are the best and a real blessing in a heavy peak week!
love the plan to anchor at 3:55 with room to slide toward 3:50 if the legs agree. Given 4:11 to now, 3:45 looks doable with even early splits, a tiny negative late, and and zero surges in the first 10k. Maybe test it with a 12 to 16 km steady at about 5:33 to 5:35 plus 3 by 1 km at the second half pace, and lock the gel schedlue and water timing. Do you two prefer a pacer group or quiet running so you do not get pulled too fast?
100% that is the way!
Nutrition plan is locked in (not depending on aid stations - bringing everything ourselved)
gels (sis isotonic) every 20 min (except for gels 5 and 6)
gels 5 & 6 (sis double expresso)
after that back to isotonic - will provide a caffeine boost at 30-34km
salt tabs (every hour)
1l water + electrolyte (sis hydro 4 tabs / 1l) drink small sips every 20 min / starting 10 min in.
That way we don’t get distracted with the aid stations and can just ignore those and stay in the rhytm!
I am very much a solo runner, don’t like running with a pacer group myself - so we will just run as a duo. Luckely this is a small marathon so I don’t expect that much large groups!
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