As you are probably aware, I am busy training for the Gold Coast marathon festival on the first July weekend…4 weeks to go. It’s a great family event which we look forward to every year. My husband and daughter will run the kids’ 2 km distance and I will start for the half-marathon (21.1 km).
This year I set myself a structured training schedule which I have been following successfully so far. Only today I completed a 20 km run in just over an hour which went really well. Fingers crossed too that I have not had any injuries and pain so far.
I have also slightly updated my training plan for the last three weeks of training:
- I can feel how my legs are getting stronger each week, so I am trying to be more efficient with my time and energy. Instead of running one 5km and one 6km run each, I combined the two and I am doing one 11km fast run.
- I needed some variety in my hills run…it does get very boring when you speed up the same hill for the 3rd time. I am still doing a 30 min hill run each week on the steep hills in the bushland behind our house, but I added some sprints and surges. I joined the ASICS Pace Academy challenge which comes with my Runkeeper app. Basically the run starts off with a warm up and then changes between 30 s sprints followed by 2 min recovery runs. Each session is customised to my baseline stats and includes audio cues to keep me on speed. I have been really enjoying this built in feature and I can see how I am getting faster in my sprints which is a great feeling.
Here is my updated training plan for the remaining three weeks:
|Week 6||Week 7||Week 8||Week 9|
|11km run fast||11km run fast||11km run fast||Rest, eat and rest
(perhaps a massage :-))
|30min hill run and surges||30min hill run and surges||30min hill run and surges|
|15min yoga||15min yoga||15min yoga|
|22km run steady||22km run steady||22km run steady|
|rest||rest||rest||Gold Coast Halfmarathon|
I have also started paying more attention to my food and liquid intake:
- I started making my own homemade electrolytes. MommyPotamus has a great recipe.
- I started tracking my daily liquid intake of at least 2 l. It’s a dry winter over here in Queensland and sometimes it’s easy to forget to drink enough.
- I stocked up on bananas and dried apricots. The later are good for muscle cramps.
- I have a magnesium drink every day.
Have you ever completed a larger run like a halfmarathon? What are your preparation tips?