Hey! Thank you for checking in on my trainingsblog towards the Spijkenisse Spark Marathon!
This week the focus of my trainingsprogram shifted from generating speed towards maintaining speed. Which translates to longer intervals! Where last week the goal was to run 6 intervals of 1600m at a pace of 4:15 - 4:25 / km (9.6km in pace), today to goal was to do 3 intervals of 5km (at a pace of 4:15 - 4:20 /km (15 km in pace).
Fun but intense workout!
The workout was scheduled as followed:
- warming up 10 - 15 min (slow)
- interval 1 - 5km (@4:15 - 4:20 / km pace)
- recovery 1 - 1km (@5:30 - 6:00 / km)
- interval 2 - 5km (@4:15 - 4:20 / km)
- recovery 2 - 1km (@5:30 - 6:00 / km)
- interval 3 - 5km (@4:15 - 4:20 / km)
- cooling down - 2 km (slow)
Before starting the workout, I was curious how I would hold these intervals at sub 3h pace. I was surprised that while the workout was heavy , it was doable for me. Digging into the data post workout shows that my heartrate is still a little (too) high for maintaining it a whole marathon but if this trainingsblock continues to go without any major injuries I expect to see further improvements there!
My total running distance today was 21km - which I combined with 2 easy 9km bike rides earlier this morning!
This evening, I will just focus on recovery! Tomorrow will combine strenght and a light recovery run so I will be ready for a strong progressive long run later this weekend!
Happy running!
The fact that it was hard but doable is a great sign! You're body is getting ready for that marathon. It's a very smart move to take some time to recover and strength train tomorrow and an easy run. It's interesting to see your progress as I've never been a runner, it's actually pretty cool!
Great scenery once again, I can see why you love running out there. It's a gorgeous country!
Thank you!
Yeah, If next few weeks go this well, I might move my goal time from 3:15:00 to sub 3. Which I envisioned for 2026 and is basicly my ultimate goal haha
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Nice run and pictures as usual 😀
Sorry if you mentioned this before and I missed it, is this a regular windmill or something special? Do you ever get close to this while running? Looks like an interesting building!
Yeah, it is a typical Dutch regular mill. In the past it was used to ground/ crush grain into flour.
Ah nice, I think I remember you posting other pictures of it now that I see this one. Is it privately owned or can you tour inside? It looks quite interesting.
This one is privately owned and used as a house. But I did visit a few mills when I was younger, very interesting indeed!
!PIZZA
That 3x5k block at 4:15 to 4:20 is a brave shift from last weeks 1600s, and you kept it controlled even with the HR a touch spicy. Holding sub 3 pace in chunks like that builds the exact durability for your progressive long run later, like mini audits for the engine. Nice balance with the 21k total and those easy 9k rides, then full recoVERY this evening :)
Keep the lid on the early reps and the last one will click up naturally, very very satisfying when it happens. Trust the block and dont overreach.
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