Schedule
- Goal Race: 3:30-4:00 Berlin
- Plan: Pfitz 18/55
| Date | Day | Workout | Results |
|---|---|---|---|
| 2025-05-19 | Monday | Rest or cross-training | Yoga and mobility drills |
| 2025-05-20 | Tuesday | General aerobic + speed 12.9 km w/ 10 x 100m strides | 15.02 km @ 6:22/km |
| 2025-05-21 | Wednesday | Rest of cross-training | Recovery 12.17 km @ 7:26/km |
| 2025-05-22 | Thursday | General aerobic 16.1 km | 19.51 km @ 6:17/km |
| 2025-05-23 | Friday | Rest of cross-training | Recovery 12.0 km @ 7:13/km Yoga and mobility drills |
| 2025-05-24 | Saturday | Recovery 8.0 km | 12.89 km @ 7:08/km |
| 2025-05-25 | Sunday | Marathon pace run 20.9 km w/ 12.9 km @ marathon race pace | Expected: 5:30/km; Actual: 5:18/km Total: 21.20 km @ 5:40/km |
- Totals:
- Expected: 57.9 km
- Actual: 92.79 km
Thoughts
This week was a treat for me because I look forward to long runs more than tempo and interval runs. After finishing 80 km last week without any residual discomfort and pain on my legs, I decided to continue my practice of doing 10 km recovery runs on rest days.
The general aerobic days were exciting as I had the freedom within my Zone 2 ranges and I was getting the hang on running slower to keep from running too fast. I tested my used pair of Puma MagMax on recovery days and unfortunately they weren’t reactive to the point of discomfort if I went beyond one hour of running with them. It was disappointing and I wish I bought a new pair instead because the glowing reviews online mentioned about their durability that gave me confidence in purchasing a secondhand pair.
Sunday
I had a great time executing this long run especially with my target marathon pace of 5:30/km. I wore my Asics Superblast 2s just to be sure and had my usual gummy bears and chewable energy gels.
I went over my target pace unfortunately with an average of 5:18/km but it was because I already was cruising without too much effort and exhaustion. I just kept running and only slowed down if I went faster than 5:10/km which is too much.
Overall this was the perfect balance of length and target intensity based on my current fitness. I didn’t have trouble to mentally motivate myself to go further because my route was filled with lots of sights and other runners but if it was the 18/70 plan of 25.7 km I believe I would have struggled.
Afterwards, as always, I did foam roller massages on my legs and I spent the day checking my lower body’s healing because of going over my target MP and pray I will not regret it next week.