10 weeks to Berlin Marathon: Run , Eat , Sleep
Eventually, It all came down to three most basics things for endurance sport training. So If you really want to progress or having a good performance both in training and racing. It is a great idea to focus on training, refueling and recovering. As known as , Run -Eat-Sleep
10 weeks to Berlin Marathon: Run , Eat , Sleep
It was once again a good week for me in terms of training and recovering. After a tough week, my body bounced back to normal and probably a bit of progression. 70km per week is definitely not easy for age group runner who still have full time job like me but I was gald I finally did it.
Eventually, It all came down to three most basics things for endurance sport training. So If you really want to progress or having a good performance both in training and racing. It is a great idea to focus on training, refueling and recovering. As known as , Run -Eat-Sleep
What I train ?
*Mon: rest
Tue: 9 km easy run + 10x100m short stride
Wed: 12 km run (8 km tempo)
Thu: rest
Fri: 14 km mid long run with 10x100m short stride
Sat:12 km with 12x400m & 4 x 800m interval
Sun: 23 km long run
*
Total 70 km
How I feel ?
Honestly for me , It was just great to run with no injury while increasing volume and intensity. Coming from multisport background, it was quite a strange feeling to just run and not to swim or bike after a session complete. It might be true that you will see the value of it once you lose it.
All in all, I think I am still on the right track of breaking my personal best. August would be a very very dificult month for me as It would be my final preparation before Berlin. Training volume could reach 90-110 km/week and I am ready to tackle all those numbers.
Your take away messages
There are many ways to have a good training, refueling and recovering. As you can see from my training which designed by my coach (Suthat Kanlayanakitti). I ran in different distance , intensity and speed during the week. Perfectly you may add vary of terrain or altitude to your training.
7-8 hours per night of sleeping is a must for runner who train to progress. Probably a short nap 30-60 minutes in the afternoon can be added to let your brain and body have a little break during the day.
Lastly, it is about what you eat before during and after training session that matters. Focus on real food; lean meat, fruits and vegetables and lower processed food and sugar intake can help you recover faster and perform better.
It might sound too simple and easy but focusing on RUN , EAT, SLEEP can definitely bring you to the next level !
TCtriathlon
click here to read more of TCtriathlon's blog
click here to subscribe and get a FREE 16 weeks marathon training plan
TC Triathlon
Subscribe, like and share for more useful articles, photos and videos.
