Schedule
- Goal Race: 3:30-4:00 Berlin
- Plan: Pfitz 18/63 by thebottlefarm (Unofficial)
| Date | Day | Workout | Results |
|---|---|---|---|
| 2025-09-15 | Monday | Rest | Yoga and mobility drills |
| 2025-09-16 | Tuesday | Recovery 8.0 km | 8.08 km @ 6:56/km |
| 2025-09-17 | Wednesday | Dress rehearsal 11.3 km w/ 3.2 km @ marathon pace | 12.02 km @ 5:36/km |
| 2025-09-18 | Thursday | Recovery 6.4 km | 8.24 km @ 6:54/km |
| 2025-09-19 | Friday | Recovery + speed 8.0 km w/ 6 x 100 m strides | 11.08 km @ 6:40/km |
| 2025-09-20 | Saturday | Recovery 6.4 km | 7.05 km @ 6:42/km |
| 2025-09-21 | Sunday | Berlin Marathon 2025 42.2 km | 42.89 km @ 6:00/km |
Schedule
- Goal Race: 3:30-4:00 **Berlin
- Plan: Pfitz 18/63 by thebottlefarm (Unofficial)
| Date | Day | Workout | Results |
|---|---|---|---|
| 2025-09-15 | Monday | Rest | Yoga and mobility drills |
| 2025-09-16 | Tuesday | Recovery 8.0 km | 8.08 km @ 6:56/km |
| 2025-09-17 | Wednesday | Dress rehearsal 11.3 km w/ 3.2 km @ marathon pace | 12.02 km @ 5:36/km |
| 2025-09-18 | Thursday | Recovery 6.4 km | 8.24 km @ 6:54/km |
| 2025-09-19 | Friday | Recovery + speed 8.0 km w/ 6 x 100 m strides | 11.08 km @ 6:40/km |
| 2025-09-20 | Saturday | Recovery 6.4 km | 7.05 km @ 6:42/km |
| 2025-09-21 | Sunday | Berlin Marathon 2025 42.2 km | 42.89 km @ 6:00/km |
- Total:
- Expected: 80.79 km
- Actual: 89.36 km km
Thoughts
Monday
The yoga and mobility exercises were executed smoothly this morning. I am glad that I wasn’t too tired from the two workouts yesterday that could have affected today. I also added a two-minute plank at the end for a change which I was able to do (though I started struggling after 90 seconds).
This will be the only movement today and I will keep the rest of the day relaxed.
Tuesday
Today was fine but I was extra vigilant if I will feel the same sluggishness as last week’s runs. My legs were really heavy and a but sleepy when I was doing the warm-up skips and steps though I gradually got the rhythm once I started running.
I was a bit hungry though at the first two kilometers which was confusing because I had a healthy filling dinner last night and had an oatmeal bar before leaving. The hunger went away after which was fine as it didn’t affect the rest of the run.
The run wasn’t special though I was in lower Zone 2 again (around 120 bpm) instead of the Zone 1 target. I just let my feelings take over the run as long as I wasn’t exerting too much for a recovery run which is something I have learned to listen to from the plan. I will make sure to follow this on the race (while maintaining my marathon pace target of 5:10/km) and I will make sure I do not repeat the same mistakes from Die Generalprobe.
Wednesday
This run went well! I felt easy and light, I felt comfortable to reach the paces I needed to (Zone 1 to MP) and overall had a great time!
Unfortunately I had some hiccups: I pushed the wrong button while at a stoplight so my warm-up was cut to only 300 meters instead of a full mile and I had to quickly go to a toilet (and luckily one was free at seven in the morning!). After all of that I had a good time!
I struggled a bit from the jump to marathon pace from 10% to 20% slower but all I had to do was keep up with the cadence and they carried me. Though I took note that I had to put in some effort to be within the 5:10/km target aside from relying on the cadence. I might go for 5:15/km or even 5:20/km on the race but the goal is to make sure I am fresh when I get to the last 10 km of the race.
I love my AP3s and they are really proving themselves as a perfect pair of running shoes. The last time I had this was with an old pair of Asics Novablast 3s that I bought from a heel striker which made the midsole super bouncy. The AP3s are super shoes though and even though I am privileged to both train and race in them, my goal after I recover from the race is to find a cheaper, less fancy version and I am looking at both the Adidas Supernova series and Puma Velocity NITRO 4.
Although I woke up with a constant discomfort on my chest area and it is still here after the run. I don’t remember changing my diet in the past week to fatty food so this was strange. I have been sleeping for an average of eight hours at night too. Regardless I will keep an eye on this and hopefully it will not affect Sunday’s race.
Thursday
Today’s run was nothing special though I stayed in around 125 bpm throughout the workout which is beyond my target of Zone 1. I could have gone slower or even stopped to fully bring my heart rate down but I continued thinking it would eventually settle. I didn’t have much problems though with my ankles, PTT and hamstring so I will just keep it all controlled until Sunday.
Friday
This morning was fine and I made sure to not skip the strides like I did in the past four weeks.
The Asics Superblast 2s, as my designated recovery shoes now, were a bit bouncy today and I don’t know if it’s from the mindful steps I did or the foam has renewed. I always hated how it has been flat and unresponsive in the latter half of my training plan but today they seem to have more life. It still has that ground-feel that I dislike but nothing to worry about.
The strides went well as I did them gradually faster starting at 4:38/km and ending the sixth at 3:54/km which was satisfying. I always worried about the damage they can cause my ankles and PTT but today nothing of the sort was felt during and after the last lap. Though I nearly sprained my right ankle during the warm-up after stepping incorrectly in the A-skips. It was a terrible mistake and I’m glad it didn’t become worse!
I will spend today and tomorrow just drinking a lot of fluids, eating as usual and making sure I don’t do anything new related to my running and diet. Sunday will be a blast!
Saturday
Today is the shakeout run and I had a lot of thoughts while doing it, mostly what will happen to me between the 21km and 32km tomorrow. I am confident that by strictly following my target pace and adjusting to the heat will carry me over plus all the long runs I did in the plan. I did what I had to do with Pfitz 18/63 and I know that I am adaptable to whatever random thing will happen tomorrow.
I will spend the rest of the day preparing my clothing bag, making sure everything I need is there and resting. This will be my first marathon and I know it’s too early to say but I hope it will not be the last.
Sunday
Full race report is available here.