Paris Marathon Training : and some new recovery snacks

It’s three weeks until Paris and yesterday I completed my longest run of this build up, a 27km TLT (Threshold-Long-Threashold) session. The session went like this:
– Dynamic warmup: squats, walking lunges, leg swings, sideways leg swings, hip-openers, glute-activators followed by 1km slow run.
Threshold : Three repeats of 3.2km run to HR at Zone 4.5-5.0 pace, followed by 3 minute walk break.
Long : 13km ‘LSD’ run to HR at Zone 3.8-4.2 pace, followed by 3 minute walk break.
Threshold : 3.2km run to HR at Zone 4.5-5.0 pace.
– Cool-down : 0.5km slow jog, 800m walk.

To many it might seem odd that I’m only just hitting 27km when I’m three weeks out from the marathon, but I’ve had an ‘unorthodox‘ build-up to this race since the get-go, starting with December and the New Year focussed on running rehabilitation to deal with a glute-weakness induced calf injury, then most of January/February spent doing hill work and intervals to build strength and technique, with very few long runs.

Two weeks ago I ran the Adidas Silverstone half marathon and while I did manage a PB I felt my mileage limit in ‘race mode’ would have been about 30-35km, a fair bit shy of the magic 42.2 needed in Paris.

Being able to complete my TLT session yesterday (after Parkrun and football training on the Saturday) has helped give me the mental confidence that in three weeks time (along with a two week taper) I’ll be able to get around Paris. I might not have the full 42.2km in ‘race mode‘ locked away, but I feel like there is enough in the tank to get me around. This is certainly a much better feeling than December when I was doing no running except that completed under guidance in my rehab sessions!

Successfully completing this run has also reduced the pressure on this final week of hard running. Following the ‘10% rule‘ of increasing mileage, my long run this weekend will be 30km, just short of the 32km planned in my ‘original’ schedule (and one week later), but seeing as that schedule was blown apart by the unscheduled injury/recovery, I’m happy with that. I don’t feel like I’m ramping up too quickly, and I feel like I’m in ‘good’ shape to take on the 30km this weekend.

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Protein, (non)essential fats and salt. What’s not to love!

The run also taught me something else. Freddo frogs and Peperami sticks are legitimate recovery snacks, after a ‘real’ recovery drink of course…
Makes a welcome change from GU gels and protein bars at any rate.

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Perfect post-run energy shot. 95 calories of milk chocolate sugary goodness

Happy running everyone!

Bernie

Get Going, Get Running!

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About getgoing-getrunning

Hi, I’m Bernie and I’m a just guy who writes about the things which get me going and get me running, even though my running is never going to result in me standing on a podium!

Posted on March 17, 2014, in Blog, Marathon de Paris, Marathon Training and tagged , , . Bookmark the permalink. 10 Comments.

  1. I love Freddos! 🙂

    • It was seriously my first Freddo in about 10 years, but they certainly gave a good boost and are MUCH better tasting than a GU gel. Not much use as energy during a marathon though, unless you’ve got a friend on the sideline to pass them over the fence…

  2. Awesome! You’re lucky that you’re so close to so many other countries that you could run a race there fairly easily. Have fun!!!

  3. I had to laugh at your Freddo Frogs……but in my book they are ok. My recovery food of choice after the Reading Half was Creme Eggs 🙂

  4. I am a firm believer that chocolate and running go hand in hand. I sometimes nibble a bit of chocolate before a tough run to comfort myself. During the winter, I have shamelessly used chocolate to fuel my longruns. It’s also a wonderful recovery food – you don’t even feel the least bit guilty about munching it. But more importantly, good on you for managing your training smartly despite and around an injury. Training schedules are just that – plans that assume that everything is going to plan, but it rarely, if ever, does. You know yourself and what you can handle at that particular time, and you are realistic about what what kind of performance you can expect in Paris, given your injury and training. That’s what it’s all about – you’ll have a great race, I’m sure of it!

  1. Pingback: Marathon de Paris : Two weeks to go | Get Going, Get Running!

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