#Road2CIM Marathon Training: Week 4

Marathon training week 4 is done and I am 22.22% through the training plan. I’ve been able to stick with my training schedule and completed all prescribed training sessions without hiccups. Mentally, I am feeling strong. The long runs are getting longer, but so far, the distances still feel familiar. I am hoping to keep up the confidence as the training progresses. I am trusting the process.

I started noticing that the days are getting shorter though, and I’ll soon have to tweak my training schedule a bit when it stays too dark for too long in the morning. I am not sure about you, but I do not run (alone) when it’s still dark outside. As long as the temperature also starts cooling down with the daylight shift, I’ll be ok, but for now, I still have to run early or I pay a sweaty price.

On a side note: I ran 133+ miles in August. That’s the highest mileage in a month that I have ever run since I started treating it as a sport.

Focus for the week:

This week’s focus was more base-building and speed intervals. I enjoy speed intervals, but I always procrastinate beforehand. I cannot tell you why. I also had another double-digit long run on the schedule and I felt good. I think eating something before the long run really helps. Who knew? (I know, I know, you all did!)

WORKOUTS

Monday – 15 min mobility + 30 min yoga for runners

Tuesday –   4.61 mi easy @ 9:45 min/mi (morning temp: 61°F) + 30 min strength for runners + 10 min yoga for runners

Fuel/water: Fasted, didn’t carry water.

Wednesday – 5.50 mi speed intervals 8 x 200m run/200m jog + 400m run/200 jog @ 9:07 min/mi (morning temp: 61°F)  + 30 min climb ride + 10 min yoga for runners

Fuel/water: Graham crackers pre-run, didn’t carry water.

Thursday – 30 min strength for runners + 30 min bike bootcamp + 10 min core for runners

Friday – 4.74 mi easy @ 9:31 min/mi (morning temp: 59°F) + 10 min core strength + 45 min bike bootcamp + stretch

Fuel/water: Fasted, didn’t carry water.

Saturday – 10 mi easy @ 9:37 min/mi (morning temp: 66°F) 

Fuel/water: Graham crackers pre-run, energy chews, and electrolytes during the run.

Gear: I ran with the hydration pack but only took my hand-held water bottle. 

Sunday –  5.62 mi easy @ 9:47 min/mi (morning temp: 59°F) 

Fuel/water: Fasted, didn’t carry water.

TOTAL: 30.5 mi/ 49.1 km
MARATHON TRAINING MILES: 118.8 miles / 191.2 km

Marathon Nutrition

This week I averaged 94 g of protein, 71 g of fat, and 183 g of carbs per day. I am just tracking this loosely and I am not making any big intentional decisions about my nutrition right now, other than focusing on fueling before (and during) my long run. I think that is important and will make a difference.

Coco and Shu reassured me that I probably don’t really need to up my carb intake because I was already pretty active before, and I agree that I’d rather just eat intuitively and only keep an eye on the stats for fun.

How I refueled after my long run

TL;DR – summary of the week:

It was another good week. I completed all my prescribed training runs and added did some cross-training and strength work. I enjoyed the speed interval session mid-week and felt good during my long run on Saturday. I do think the pre-run fuel definitely helps.