Hi there! November is here, which means the last few weeks to prepare for the Spijkenisse Spark Marathon! Today my Sunday morning was dedicated to a slowish 30 km run that did include a tempo block.
The structure of the workout was as followed:
- 4 km warm up - heartrate in zone 1 (max 135 BPM)
- 17 km - heartrate in low zone 2 (max 142 BPM)
- 7 km tempo block - pace between 4:20 - 4:35
- 2 km cooling down - max 142 BPM
My training results were:
This training setup was a little difficult for me mostly because I underestimated the low intensity this was because I tried to also train with my nutrition plan (gel every 20 min | starting 20 min in, sip isotonic drink every 20 min | starting 10 minutes in). This made it quite difficult as I didn’t sweat as much as I would do on a regular run - therefore by drinking alot I had to pauze to do multiple quick bathroom breaks (read: finding a tree)
Other than, the nutrition issue the run was just one very nice enjoyable run! The weather was perfect (roughly 9 C) and the views today were pretty nice!
Sofar I have been training quite well based on the pfitzinger method. Next week will be very interesting as it will include a marathon simulation long run with blocks with actual marathon pace. Based on how next week will go I will set my goal pace for Spijkenisse. The pace I decided next week will also determine if I will do a three or a two week taper!
Happy running!!
Wow, you're almost ready and this time he'll break the boards
Great job! You are doing fantastic! Keep up the strong training, I can't wait to see how things turn out!