Hi all, welcome back to my running blog!
As I ran marathons in februari and april, I am currently in my off season recovery phase. Whereas in targeted trainingblocks I aim to get 70 - 100 weekly km in, in this phase I target 50-70 km. That way I keep building on my endurance (and speed) but I am less prone to injuries. Despite I realize my body needs some recovery I also feel the excitement to sign up and go for another marathon - I still feel ready to go! But for now… recovery.
One of the harder aspects of longer distances is running with low levels of glycogen - most of the times this happens after running +/- 2.5h - 3h if you didn’t stack or didn’t refill during the run. If this happens you “hit the wall” or “bonk” and will have to slow down during your race.
You can prepare yourself for this by both having a good nutricion plan aswell as training with the principles of “train low, race high” where you on purpose train with low glycogen balance. That way your body learns to adapt and will learn how to switch to burning fat more efficiently for energy. Today was a shorter “train low” run. Last food +/- 15h before this run plus yesterday evening 12h before this run I did a zone 3, 8km run.
You will experience feeling a bit weak at the start, but if you control and lower your heartbeat you will be able to run you distance while conditioning your energy system.
Today run was just beautiful, lots of green and fowers. Just a great way to start the day! Happy running!
