Hi there! Few more weeks in this journey towards the Spijkenisse Marathon! While I have been running marathons for years, it is fun to be aware of your own development.
Where 10 years ago, I just ran without a plan - only checking the pace after the marathon. I later learned how to train on heartbeat. In 2024 my focus was on running high volume weeks so that you could run efficiently - intervals were not something I usually did, instead I focussed on single blocks where I tried to run faster as my sole speed work.
The preparation for Spijkenisse is different as I now really aporeaciate interval workouts as an essential part of the training. My knees where I was a little afraight for in the past (which prevented me to do intervals) caused no issue - mostly because I did the intervals right this time (not every interval needs to be a sprint). The benefit of a controlled interval training is that you can do more speedwork without having a high impact on your body (allowing you to recover faster & do another training).
My training today had a focus on speedwork and followed this structure:
- warming up
- 10 min (4:15 - 4:25)
- 3 min walking
- 10 min (4:15 - 4:25)
- 3 min walking
- 10 min. (4:15 - 4:25)
- 2 min (4:00 - 4:10)
- cooling down
Basicly 3x 10 min at marathon pace with a 2 min extra impuls right after the last block.
Starting the cooling down I got well aware that we entered peak weeks. My legs were a little heavy and my heartrate was already elevated from the start. The drive to do a strong session and include the optional 2 min strong pace was still there despite some fatigue. Warming up , while essential (especially since I am turning 38 tomorrow) just doesn’t seem to be where I get my confidence from - as 2 min in the first interval I felt strong again and finished the training with relative ease.
Tomorrow I won’t do much more than a recovery run. On thursday however I got a first dress reheasal planned - which I am really looking forward to!
Happy running!
Ha 4:15 pace is top speed for me nowadays !LOL
Yeah, interval works big time in increasing top speed! Although I feel 4:15 still is very close to my LT. Curious how it will translate to marathon distance.
Would need 4:40/km for beating my PR. Maintaining 4:15 / would be best scenario. Going to be a fun experiment!
!LOL !PIZZA
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Well, that seems like a very good training plan. Hopefully and with a lot of training, I'll be able to do things like this. You're very inspiring.💪🏼
🙏 thank you!!
Sounds like interval training is a great way to go. Less wear and tear while gaining stamina. Hopefully it will translate to a serious time reduction on your all time best on the marathon! If thing were feeling heavy and the HR up it might be wise to just do a recovery run tomorrow, but great job today. You really are taking the training seriously!
It does look like the weather has been great for running, and the scenery is nothing short of amazing. That's a great place to train!
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