Today I did a marathon specific training - running in your goal pace range, 7 minute intervals. The idea is that as you progress and extend these intervals you get more efficient holding this pace.
For now I have set my goal pace at 4:15-4:25 (while this is a little faster than required for a 3:15:00 marathon, I might take an attempt at 3:00:00 if all feels well). My training was structured as followed;
- warmup (easy pace)
4x
- interval 1 (pace between 4:15 / minute and 4:25 / minute)
- recovery (3 min zone 2)
Entering this workout via Garmin Connect will give you real time updates on your pace by showing if it is within range.
The intervals went pretty well, I think I should narrow the range a bit to ensure I get feedback faster as I found my self going too fast at times (which trains something else - not my trainingsgoal today)
While there was some light rain, the temperature was pleasant.
The trainingsweek is going pretty well sofar (66 km in), tonight I will have a shorter strenght session (bodyweight based).
Nevertheless I am considering skipping my recovery run tomorrow and give the legs real rest, that way I expect to do an better long run on Sunday
I have grown to love working with chatgpt on analysing my interval workouts. Most of the times I just import an activity report and ask it to compare it with my earlier runs on pace, durantion, heartrate efficiency and consider how this training alligns with the targetted goal time. Fun to play around with!
Happy running
Looking good, all the garmin tech of today is great. Have you ever checked or increased your protein intake as you increase the mileage and or intensity of workouts. As I have got older I am getting the feeling I need more protein than I used to when I was young.
Tnx! Yeah! My protein intake is +/- 2.2 gram for every kilo bodyweight on harder days. On easy days more in the 1.8 - 2.0 gram / kg bodyweight!
!pizza
No wonder I am struggling and achy all the time I reckon I struggle to get over 1 gram for every kilo most days. You don't look like a small guy. Do you just add protein powders between big meals to hit those targets?
Unfortunate I can’t take dairy too well, so no proteinpowder for me (sometimes I do skimmed milk or skyr - but over longer periods I tend to regret that haha)
Most of the time I get it from a daily combination of (smoked) chicken, fish (fresh or canned), chickpeas/ lentil, eggs and nuts. Basicly all work great in a salad. But indeed I am currenty 88 kg (194 lb), so it takes quite some volume (and money) to reach the target!
I'm about 85kg but should be 75 !LOL I have been trying both plant based protein powder and the whey with water but I wanted to try and eat more real foods.
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Great job on that interval training! It looks like a perfect day to be training as well, with the cloud cover and even light rain. You are lucky to have such great scenery all along the runs, amazing. Something you can only see Europe.. Southern California is way too crowded!
The day off tomorrow on the run would be smart, that entire day to recover will make things even better on Sunday. Keep up that great work, you'll be in great shape for the marathon!