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.
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.
Happy running everyone!
Get Going, Get Running!