I perhaps should mention that last Sunday I kinda ruined my half marathon race, yet got a boost in comfidence by outdoing myself with short bursts of speed during the race. With proper training I could see myself beating my PR set 20 years ago in my 40s, proving 60 isn’t old πŸƒ

Tomorrow I’ll be attempting to run πŸƒ my long run not only on the usual empty stomach and only tap water, but also on slightly depleted glycogen stores, trying to “touch the wall on purpose”, deal with it while running. So today I’ll be fasting, doing the reverse of CH stacking.

Map of my 26 km running course

Work (currently) in Progress πŸƒ First long run in my current marathon schedule, a 3+ hour run.

map of my run over 32 km with two overlapping loops

See my Strava activity.

This morning I fell during a forest πŸƒ Something I “luck” 😣 into more often than I’d like. So what does one do? Well, it’s silly to try and resist gravity, unless you’re able to jump over the moon. No, you give in, rolling over the ground, making a mess of yourself. No blood, yay!

This morning I had a resting heart rate of 42 beats per minute, the lowest measured in my life so far. I know running buddies who (claim to) have a HRrest as low as 34 bpm. Yay for supercompensation, the superior form of adaptation in sports physiology πŸƒπŸ©Ί

Preparing for a 10 km race this afternoon, 15.00 hours local time (CEST). With faster shoes and 3 kg weight loss I should be able to beat the 50:02 I ran six weeks ago, though it’s 5℃ warmer today πŸƒβ€β™‚οΈ

Wish me luck, please, TIA!

Pile of sports apparel and such.

Tried the new HOKA ONE ONE Carbon X 3 running shoeπŸƒβ€β™‚οΈ ‘Twas an instabuy.

Aaand, I got a discount on an already low price. It’s not the Nike Alphafly super shoe, but more affordable and still awesome for a slowpoke like me.

single black running shoe

On my long run this morning I saw the heather in bloom πŸƒβ€β™‚οΈπŸŒΈ

heather in bloom

I’ll be running in summer heat this afternoon, around 31℃ (88℉), soβ€”aside from waterβ€”having a route for a 10 miles long easy pace run would be handy, especially if it’s uploaded to my Garmin watch πŸƒβ€β™‚οΈ

Map showing running route, 16.56 km long.

It seems that running πŸƒ in the heat improves running performance, even in colder weather, provided the runner is able to deal with performing in high temperatures. Since 30+℃ (86+ ℉) temperatures are expected coming Saturday, it makes sense to train under those conditions, right?

Yesterday I ran πŸƒ 21 km as a workout, alternating between marathon pace and 20 percent slower than MP. I expected to be extremely tired the day after, but I am not. Today’s a rest day, though I feel I could run. It’s a good feeling 😊 Rest is important, though, crucial even.

Crossroad in forested area

Yesterday I did my first training run of 18 km, on unfamiliar terrain. I expected to be super tired when I woke up this morning, but I felt great, and my resting heart rate was not elevated. Unlike previous times, my first week of marathon training went extremely well πŸƒ

country road with produce to be harvested

I think where I went wrong every time in my marathon preparation is by training too hard. One shouldn’t be exhausted after a few weeks. Every session should be doable, tough at times, never too tough. Around races longer than 15 km should be ten days of easy going, and so on πŸƒ

group of runners seen from behind

Yesterday evening I did my first marathon training session, a 16 km aerobic pace run. Since I ran alone, I could pick my own route, so I made it a pretty route. I wasn’t fully recovered from the 12 km race 3 days earlier, so it felt harder than it should’ve πŸƒ

sand trail in forest

I ran a partial (4 of 12 km) trail (see Strava) in 23℃ (73 F) in 1 hour and 3Β½ minutes. It felt good and could mean a 4:09 hours marathon result in optimal conditions. I have still 5 months and a lot of training to go to possibly beat my marathon PR from 2004 (3:45 hours) πŸƒ

runners on a trail next to a canal

Sooo, I ran 21.1 km in 2:35 hours on saturday, and 21.1 km in 2:07 hours on sunday. I guess that’s 42.2 km in 4:42 hours. Fun fact, the 2nd half marathon was a race, and I ran the last 5.1 km 15 s/km faster than 2 hours half marathon paceπŸ˜… End-of-the-year marathon, here I come! πŸƒ

Yesterday I jogged a half marathon in 2 hours 35 minutes, and today I’ll be leasurely racing the same distance in around 2 hours 14 minutes. Together that would be a marathon in slightly more than 4ΒΎ hours. Within 6 months that should become a marathon in less than 4 hours πŸƒβ€β™‚οΈ

After a total break following my previous marathon (spent a week in bed due to over-exhaustion), I’m giving it another go, end of the year (November 27). This time around my training schedule will be the upper limit, not the bare minimum. I clearly need a PT to restrain me πŸƒβ€β™‚οΈ

I made a rough training schedule, mostly to get me safely to a next level of fitness. The two long runs in the weekends are very gentle (almost walking), but I realize I’ll need to balance it with more distance during the week. That will be a training objective in August πŸƒβ€β™‚οΈ

training schedule June 13 - July 31, 2022

Clawing my way back to marathon fitness with base training. I understand that low intensity running is how it should be done, including walking. Hopefully next time my fitness won’t take a nose dive after a marathon race πŸƒ

I’ve looked into the Maffetone method for base training (running), since my slow 20 km run two weeks ago felt so hard. It takes a really long time (like many months) to adjust your body, and slow running (8 min/km or 13 mpm in my case) means either low mileage or many hours πŸƒ

The day before yesterday I fell while running and yesterday I strained my hamstring (again, after I did two weeks ago). I feel bruised and strained like an apple that fell from a tree. Yay for foam rollers and pain medicine πŸƒ

Ran for the first time this year, after a fortnight break. It wasn’t easy, despite it being β€œonly” 4 km πŸ˜“ πŸƒ

I ran my marathon Sunday November 28 in a cold, somewhat wet, yet blistering (puddles) 3:59:06πŸ₯‡

It was over six years ago I ran my previous, so this one could’ve been my first, physically, not mentally, because your first marathon is special, precious, with tears and crying. πŸƒ

The only 2022 winter or spring marathon that’s available to me was almost full, so I registered myself with an early bird entry. It’s the Two Rivers Marathon on February 6, 2022. It’s my first time running there. It will be 10 weeks after my next marathon on November 28, 2021. πŸƒ