Marathon training week 5 is done and dusted. I am waiting for a bad run, I expect it’s bound to happen, but so far it continues to go well.
My long run was 12 miles this week. I don’t want you to get the false impression that I always get out there with ease. The long run is always a bit of a mental challenge until I get myself out the door and moving. I was a little surprised at how well it went. I felt comfortable and pretty strong throughout the run and I am nothing if not a steady pace runner. My average pace was 9:39 mi/min (and the range was 9:30 to 9:52 min/mi).
Focus for the week:
This week’s focus was again more base-building, speed intervals, and a mileage increase. As the long runs are getting longer, I cannot tell you how much I enjoy the 5-6-mile easy runs. Ha.
WORKOUTS
Monday – 20 min yoga for runners + 10 min stretch
Tuesday – 5.81 mi easy @ 9:28 min/mi (morning temp: 55°F) + 30 min strength for runners + 10 min yoga for runners
Fuel/water: Fasted, didn’t carry water.
Wednesday – 5.52 mi speed intervals 8 x 200m run/200m jog + 400m run/200 jog @ 8:52 min/mi (morning temp: 61°F) + 30 min climb ride + 10 min core work
Fuel/water: Graham crackers pre-run, didn’t carry water.
Thursday – 10 min yoga + 15 min strength + 30 min strength for runners
Friday – 4.69 mi easy @ 9:36 min/mi (morning temp: 64°F) + 30 min bootcamp + stretch
Fuel/water: Fasted, didn’t carry water.
Saturday – 5.8 mi easy @ 9:21 min/mi (morning temp: 68°F) + 10 min yoga
Fuel/water: Graham crackers pre-run, energy chews and electrolytes during the run.
Gear: Fasted, didn’t carry water.
Sunday – 12 mi @ 9:39 min/mi (morning temp: 64°F) + 10 min yoga
Fuel/water: Graham crackers pre-run, fruit crusher + GU gel, and electrolytes during the run.
TOTAL: 33.9 mi/ 55 km
MARATHON TRAINING MILES: 152.7 miles / 245.7 km
Marathon Nutrition
I tried something new during my long run. I purchased a couple of gels at the Fleet Feet Store on Friday when I donated my old running shoes. The have 20% off all nutrition items and so it was a good opportunity to get some samples.
I had graham crackers before I left and took one of the apple mango fruit crushers (from Trader Joe’s) and a GU gel (mandarine orange) with me for my long run on Sunday. I’ve used the fruit crushers as fuel before and I like them. They taste good, are easy to swallow, and sit well in my stomach. I was going to take that after the first 45 minutes and then have the GU gel after another 30 minutes. My thinking was that I was going to be on the home stretch, in case my stomach didn’t like the gel. My stomach was fine but I found the texture of the gel rather off-putting, if I am honest, and maybe it was the flavor, too. I am willing to try a couple more brands and flavors and I am sure I could get used to the gels if I really wanted to, but so far, my first impression is that I am not a big fan.
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 100 g of protein, 68 g of fat, and 213 g of carbs per day. Except for the carbs, I am again very close to my calculated macros without really trying, which is great because I try to not overthink this and just listen to my body. I pretty much eat when I am hungry.
and are merely based on daily calorie intake.
How I refueled after my long run
and a bagel with a little bit of butter. Also, water and coffee.
TL;DR – summary of the week:
Not much new to report this week. I am sticking to my training plan and fueling for the long run worked out well. I was able to run 12 miles at a pretty steady pace without bonking.
Elisabeth
September 11, 2024 at 8:31 amI can’t believe how steady your pace is! Wow.
And I also think it’s amazing how you basically hit your macros without trying. You are so intuitive about eating and exercise and I love it!
I’ve never tried a gel, but they sound…kinda gross!
San
September 14, 2024 at 5:47 pmThank you friend. I appreciate your kind words. Haha, and yes, gel is kinda gross.
SHU
September 11, 2024 at 9:12 amSan! I also hate regular gels – I use (exclusively) Gu Liquid Endurance. THey are much more liquidy than the average gel. I’m assuming the mandarin one you used was the regular Gu? Try the liquid if you haven’t! (Still sweet which I don’t love but the texture is so much more tolerable and I can take without water.)
San
September 14, 2024 at 5:48 pmOh, good to hear. That makes me feel better LOL and thanks for the suggestion.
SHU
September 11, 2024 at 9:13 amSorry it’s liquid energy – these:
https://www.amazon.com/GU-Energy-Carbohydrates-12-Count-Assorted/dp/B087T6FSMK/ref=asc_df_B087T6FSMK/?tag=hyprod-20&linkCode=df0&hvadid=693308329636&hvpos=&hvnetw=g&hvrand=933839828409227519&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9199205&hvtargid=pla-1307646608623&psc=1&mcid=8301dad7aea334d9b0f5af025c743397
NGS
September 11, 2024 at 10:38 amI think my husband used to try those Gu gels because they were gluten-free, but he never really cared for them – too sweet, mostly. I started making him little date balls to take as little energy bombs when he was on long runs. It’s hard to find convenient fuel!
San
September 14, 2024 at 5:49 pmOh, did I know that Dr BB runs? I love that you made it home made fuel. So far “real food” sits better with me than any of the other stuff.
Lindsay
September 11, 2024 at 12:22 pmI am so finicky about texture – I totally get struggling with the gels. Woohoo for another solid week of training!
San
September 14, 2024 at 5:49 pmTexture can really make or break it. Thanks Lindsay!
coco
September 11, 2024 at 5:57 pmI don’t like Gu, haven’t tried Gu liquid. I take Huma chia gel, more natural food based option and works well.
San
September 14, 2024 at 5:49 pmI am glad you found something that works for you, Coco. It’s really trial and error.
Ally Bean
September 12, 2024 at 8:30 amThe exact details you keep of what you’re doing fascinate me. I don’t know what I had to eat an hour ago, let alone when I went for a walk or how far I walked. Yet I can understand how keeping track of your progress can be enlightening and motivating. Carry on, San, you seem to be on the right track.
San
September 14, 2024 at 5:50 pmThanks so much friend. You know I am a scientist so I like to measure and record EVERYTHING LOL (I can definitely go overboard, I’ll admit).
J
September 14, 2024 at 10:01 amI really dislike trying to count my nutrition, it feels too much like dieting and gets me in a weird headspace. I’m glad that you can meet your nutrition goals without having to focus on it too much. I’m really impressed by your run. Your green vest and shorts…my daughter used to have a Girl Scout uniform that looked a lot like that. HA!
San
September 14, 2024 at 5:51 pmI know what you mean… tracking nutrition can be tedious and it puts a lot of people in a weird headspace. I totally get it. I am not too bothered by it (maybe because I never really “dieted”, so I don’t have bad connotations regarding tracking food but I can see how that’s not for everyone.
Grateful Kae
September 14, 2024 at 12:54 pmYou are going to love looking back on these detailed training recaps if (I should say, WHEN) you do another marathon, because it will probably be so useful! When I used to run, I had a really hard time stomaching gels. I think I ended up having decent luck with some called Hammer Gels or something like that? I can’t remember. In the end I ended up fueling my marathon with gummy bears and little pieces of pretzels. Ha. It seemed to do the trick and for some reason the “real food” vs gels just sat better with me.
San
September 14, 2024 at 5:52 pmI know I am making this tedious, but since it’s my first marathon, I really want to have a good record of what happened and I think you’re right that I’d love looking back at these recaps IF I run another marathon (not yet convinced, but we’ll see). I am glad to hear you were also not a fan of gels… I think I’ll lean towards the “real food” options myself.
Tobia | craftaliciousme
September 14, 2024 at 11:15 pmHow to you manage to eat like this without even trying? And how do you manage to eat so many proteins and not even above your carbs? My carbs are always sky high. I love starchy food I guess that is my downfall.
anyway good job on another week of becoming a marathoner.
Lisa’s Yarns
September 15, 2024 at 5:14 amI don’t care for most Gu’s either. Like CoCo I like the Huma chia gels. I found them when I was training for my last marathon. They sat much better in my stomach since I liked the consistency and they were so overly sweet.
Your training cycle is going so well! It’s fun to follow along!!