And the training continues. Usually, I’d take a week off from running after a race, but because the 20-miler last weekend was part of the training and only a “test race” for the main event, training continued this week. I was pretty tired on Monday and a little sore, so I happily indulged in my rest day, slept in, used my muscle gun, and only did a 30-minute sleep meditation before bedtime. Some of you commented on the Weekly Run Down post that they probably would have probably fallen asleep during such a long meditation and that might or might not have happened to me, too. Haha.
I was pleasantly surprised that my legs were happy to run again on Tuesday and throughout the rest of the week. The 15-miler on Saturday felt good, and “short” compared to the 20 miles the previous weekend, and luckily, it was a cool but sunny fall day = perfect running weather.
Focus for the weeks:
We’re in the fine tuning phase now. It’s crucial to maintain consistency and avoid introducing any new activities and foods at this point, but focus on what has worked up to this point. Continue with established practices, and only if needed, make small adjustments to optimize performance. This approach helps prevent unnecessary risks and ensures that the body remains well-prepared and familiar with your regimen.
Monday – Rest Day! 30 min meditation
Tuesday – 4.91 mi @ 9:32 min/mi (treadmill) + 30 min strength
Wednesday – 6.69 mi @ 8:59 min/mi (morning temp: 45°F) + 10 min yoga
Fuel/water: Fasted.
Thursday – 10 min meditation + 30 min strength + 10 min yoga
Friday – 30 min bootcamp + 10 min stretch + 3.12 mi @ 9:39 min/mi (treadmill) + 10 min yoga
Saturday – 15 mi @ 9:26 min/mi (morning temp: 52°F)
Fuel/water: 32 oz of water + NUUN, two fruit crushers at mile 4, one Hüma Chia Gel at mile 7, two fruit crushers at mile 12.
Sunday – 8 mi @ 9:21 min/mi (afternoon temp: 59°F)
Fuel/water: Fasted.
TOTAL: 42.4 mi/ 68 km
MARATHON TRAINING MILES: 491.1 miles / 790.7 km
Marathon Nutrition
More thoughts on fuel options during my long runs: I think I am nailing down my race day nutrition. I tried the Hüma Café Mocha Energy gels on my long run this week and I really loved the flavor (like chocolate pudding). This flavor has caffeine and I wasn’t sure how it would “sit with me”, but I actually felt great and it might have given me a little mental boost. I am seriously contemplating using the Hüma gels for my race, because I like the flavor (mango and café mocha), I like the texture (not too gooey) and it’s the easiest way to get 50+grams of carbs/hour (if I plan for 2-3 gels/hour) if I don’t want to carry a gazillion fruit crushers (which I love but which are just too “low” in carbs).
The race will provide Precision gels at the aid stations, which I tried during the 20-miler and which were fine, but I think I’d rather have something in my pocket that I like and can rely on. I am planning to chat with my coach about this before the race to get her feedback. I am still contemplating if I want to run with the hydration vest or not. It felt like extra weight when I started using it, but I’ve gotten pretty used to it and I didn’t mind wearing it during the test race. So, we will see.
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 |
I averaged 100 g of protein, 69 of fat, and 236 g of carbs per day, respectively.
and are merely based on daily calorie intake.
How I refueled after my long run
Chicken breakfast sausages, eggs, hashbrowns and bagels. I only eat this on the weekends after my long runs. During the week and after shorter workouts, I usually eat a bagel, oatmeal, or yogurt with fruit and granola.
TL;DR – summary of the week:
I usually take a week off from running after a race, but because the 20-miler last weekend was part of the training and only a “test race” for the main event, training continued this week. I was a little wary if I would feel extra tired, but I took a deserved rest day on Monday (and literally did nothing except for sleeping in and using my muscle gun), and felt good the rest of the week.
I am doing NaBloPoMo this month. 30 blog posts in 30 days. Come join me. #nablopomo2024Links to the Participants List and NaBloPoMo2024 Blog Post Ideas! Happy writing!
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