Week 3 of marathon training and all went well. I had hill repeats on my training schedule mid-week and if you’ve been to Sacramento, you know it’s pretty flat here. Hill repeats outdoors are tricky. There are a couple of overpasses, which can be used in a pinch but they’re not in my neighborhood and I didn’t have the time (before work) to drive to one. So, I did my best and found a street with a gradual incline (probably just 1-2%) and did my hill repeats there. (I think I might have to rearrange my schedule and join Jon on his gym days so I can use the treadmill for hill repeats.)
Saturday was my long run and mileage is ramping up this week. We hit the first double-digit run. 10 miles still feel like a familiar distance, although the run was 100% mental. I ate beforehand, I had electrolytes and energy chews during my run, and my legs felt fine, but I had to convince myself that I wanted to do this. (I don’t have to, I get to!)
Focus for the week:
Practice fueling during the long run. I ran with the water bladder for the first time. I only filled it half full and – hydration vest novice that I am – didn’t get enough air out, so there was a lot of sloshing at the beginning of my run. I kept thinking “This can’t be right! How could anyone run with this?” Then I realized my mistake, remedied it, and voilá, a much better experience. I am still getting used to “carrying” extra weight. I know it was only 1L (2+lbs) but I felt a little tense in the upper back at the end of my run. Will this go away?
At the current mileage, I am still tempted to ditch the vest and run without water, but I know that’s a stupid idea and I need to practice before the mileage gets longer and I need to focus on getting through the runs.
WORKOUTS
Monday – 20 min upper body strength +20 min yoga + 10 min core work
Tuesday – 4.56 mi easy @ 9:53 min/mi (morning temp: 61°F)
Fuel/water: Fasted, didn’t carry water.
Wednesday – 5.84 mi hill repeats @ 9:25 min/mi (morning temp: 63°F)
Fuel/water: Graham crackers pre-run, didn’t carry water.
Thursday – 10 min core strength + 30 min strength for runners + 10 min yoga flow for runners
Friday – 4.43 mi easy @ 9:56 min/mi (morning temp: 57°F) + 30 min strength + 45 min bike bootcamp
Fuel/water: Fasted, didn’t carry water.
Saturday – 10 mi easy @ 9:44 min/mi (morning temp: 64°F) + 10 min yoga for runners
Fuel/water: Graham crackers pre-run, energy chews and electrolytes during the run.
Gear: I ran with the water bladder for the first time.
Sunday – 5.52 mi easy @ 9:58 min/mi (morning temp: 57°F) + 30 min bike bootcamp
Fuel/water: Fasted, didn’t carry water.
TOTAL: 32.3 mi/ 52 km
Marathon Nutrition
My daily macro needs per day (calculated from this marathon nutrition guide).
| Protein | 105 g | 4-5 servings | 25g/serving |
| Carbs | 462 g | 18-19 servings | 25g/serving |
| Fats | 66 g | 6-7 servings | 10g/serving |
This week I averaged 107 g of protein, 71 g of fat, and 191 g of carbs. I thought some more about the high numbers of carbs I am “supposed” to have. I think that is not a realistic number for me (in fact, I am wondering if the nutrition guide was off). These suggested numbers would put me at around 2800 cal/day, which seems like a lot. I am currently averaging between 1900-2000 calories/day. I realize that I might need to take in more calories as the training progresses, but marathon friends, does your calorie intake go up that significantly when you’re in training?
How I refueled after my long run
I made myself a delicious cherry protein pancake after my long run on Saturday. It’s not the most photogenic meal but it was so delicious.
TL;DR – summary of the week:
I was pretty happy with how the week went. I completed all my prescribed workouts and only struggled a little bit with the hill repeats (because of a lack of an actual hill). The long run on Saturday was 100% mental this week. I ate beforehand, I took in electrolytes and energy chews during the run, and my legs felt fine, but my head wasn’t quit in it.
Experienced long-distance runners: do you use hydration vests? Belts? Or what’s your hydration strategy?
coco
August 28, 2024 at 4:42 amAbout training nutrition. I think our body adapts to higher training load over time, so for a trainer runner, we don’t need so much more than before running. You can tell from Garmin that your HR average lowers over time, thus you burn less calories too as your body becomes efficient. I eat to hunger mostly, some weeks I need more fuel, others less so, I go with the flow. I do notice that Monday after Sunday long run I get more hungry, then I eat more. Overall, I’d say I consumer 300-600 calories more per day in average during 50 miles/week load than if I don’t run.
I use belt during the week and camel bag for long runs, always with LMNT. For a 16 miles run, I drink up 1.5 -2 liters. I have a heavy salty sweater so need all the fluid and electrolytes.
San
August 30, 2024 at 11:56 amThanks so much for your input, Coco. Really valuable! I’ve been pretty active for a long time and I definitely eat according to my hunger cues, so I’ll probably go by that.
NGS
August 28, 2024 at 7:53 amTraining with hills around my house is impossible (Wisco is flat!) and we have to drive pretty far to get to even rolling hills. *sigh* I hope you come up with a creative way to do it!
San
August 30, 2024 at 11:57 amThank you, Engie! I’ll figure it out somehow ;)
Kim
August 29, 2024 at 7:09 amI use a hydration vest and it is heavy but you get used to it! Keep up the good work!
San
August 30, 2024 at 11:57 amThanks, Kim! Yes, I will just have to practice!
Lisa's Yarns
August 29, 2024 at 8:44 amI live on a HUGE hill so have hill training right outside my front door but I have never done any hill workouts since I’m not really doing that kind of training. I would say my runs are more of what I would call “junk” miles when I was marathon training meaning I am just out there running. But if I needed a hill, boy would I have easy access! I wonder what the grade of this hill is. I run up it at the end of every run and it is a BEAST.
Congrats on another solid week of training! I only used a water belt during marathon training but I have used a vest for hikes and for a trail half. So I am not much help but I bet you will get used to it!
San
August 30, 2024 at 11:57 amDamn, hill training every damn day, Lisa! l ;)
SHU
August 29, 2024 at 3:57 pmSince you were so active already I do no think you’d need that noticeably more for marathon training.
I never run with water! And the amount of sweat I lose on hot humid FL runs is a lot. I do DRINK though- beforehand, and usual at mile 8 and 12ish of any long run. I just do big loops and leave bottles in my driveway. It only takes 2 min or so to drink and I never feel it has taken away from training. In races, I drink a couple oz from each aid station by pinching the cup (I don’t stop). Felt plenty hydrated during last marathon! So, there are no rules you have to carry water!! (You do have to periodically hydrate, though!)
SHu
August 29, 2024 at 3:58 pmAlso usually I do 1 bottle water 1 LMNT
San
August 30, 2024 at 11:59 amThank you so much for your input, Sarah. Really helpful. Especially your take on hydration, I think I would prefer to run without carrying anything (I never have for a half and the weather will be cool for my marathon race, so it’s not like I’ll be dying on the course!). I have always stopped at every water station, so definitely not trying to go without hydration at all ;)
Tobia | craftaliciousme
August 31, 2024 at 11:28 amSo many thoughts and things go into marathon training. I am learning new things with every post. You are doing a good job from what it looks like from my side.
San
September 1, 2024 at 3:20 pmThank you friend. There is a chance that I am overthinking things (as is my nature) but I feel pretty good about everything so far.
Anne
September 10, 2024 at 9:14 amI agree with those who basically said, listen to your body. If you get up there in mileage, start flagging, and your HR goes up? Maybe consider a hand-held or another source of hydration. But… you are probably well-hydrated when you run, and you’re so active already, that you may not need it. You do you, as you do (ha) so well. <3