Running

It seems that running 🏃 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 🏃 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.

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 🏃

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 🏃

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 🏃

I ran a partial (4 of 12 km) trail (see Strava) in 23℃ (73 F) in 1 hour and 3½ 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) 🏃

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 pace😅 End-of-the-year marathon, here I come! 🏃

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 4¾ hours. Within 6 months that should become a marathon in less than 4 hours 🏃‍♂️

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 🏃‍♂️

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 🏃‍♂️

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 🏃

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 🏃

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 🏃

Ran for the first time this year, after a fortnight break. It wasn’t easy, despite it being “only” 4 km 😓 🏃

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

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. 🏃

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. 🏃

I did my third long run in preparation of a marathon on November 28, 2021. A marathon under 4 hours is feasible, as is one under 3h45'. The reason it was so much easier this time is that I ate more protein for recovery. It did wonders, slept like a rose, woke up ready to go! 🏃

I suppose today will be a show of strength of character, as with a very tired body I’m going to run a 10 km race in Utrecht, the Netherlands, called Maliebaanloop. It’s 4+ hour of travel for a 50 minutes 🏃 race. I expect to be exhausted when I come home.

I’m doing a kind of dress rehearsal for a marathon, by doing a 32 km long run today, 10 km race tomorrow. I didn’t sleep well, woke up at 4:30 am, for a run starting slightly before 7 am, in the dark. The sun’ll rise after 8 am. To say I’m nervous is an understatement 🏃

I believe this lovely 😊 flower is called Policeman’s Helmet in English. I saw it today on my run and stopped to make a (live) photo. 🏃🌸 🌱