Less than 1 week to go until the Vermont City Marathon. Last week I was not really big “mileage” wise, but I was able to get in two short workouts on Monday and a solid Renato Canova style block on Friday. I had hoped to do a little bit more in the first workout of the block, but the heat/humidity took it’s toll on me. In hindsight I should have worked into the faster part gradually instead of jumping right down to 5:15-5:10/mile.
I have not mentioned much about this lately, but I did end up making some significant changes to my diet over the past 2+ months and I really think it’s going to pay off in the latter stages of the marathon on Sunday. 90% of my runs have been completed without ingesting any carbohydrates beforehand. I have also been limiting carbohydrates overall and have been eating a higher fat diet. I know that some people will think this is crazy, but my body has adapted well to it and I think I was more “fat adapted” than I thought prior to making the changes. I rarely ever ate anything before long workouts or long runs and never take anything during. Right now I have been more conscientious of what I am eating at other times of the day. I will make a longer more detailed post about the diet changes later. To keep it short it has been lower carb/higher fat, hardly any processed carbs, and hardly any sugar. I will continue limiting carbohydrates up until Thursday. At that point I will take in a higher percentage of carbohydrates to top off my glycogen stores before the race. I’m hoping this train low/race high strategy is going to pay off!
I have also started incorporating a sports drink called the Nth Degree. It is a drink that uses Palatinose as it’s carbohydrate source. It has an extremely low glycemic index and does not cause the insulin spikes that I seem to be sensitive to… I love the drink and have used it both before, during and after training with great results.
Yesterday I got in my last longer workout before the marathon. It consisted of 12 miles on rolling hills working from 6:30 to 6:00/mile and then running a 5k progression in 16:30. Nothing crazy, but I got in the time on my feet and worked down to faster than marathon pace on the 5k section.
-6 minute warm-up
-10k in 35:42
-6 minute cool-down
|45 minutes total with 12 x :12 hill sprints (behind Sams Club)|
|Tuesday||50 minutes easy on turf fields (last 12 minutes barefoot)||None|
|Wednesday||none||50 minutes easy on turf fields|
|Thursday||Valley Centre Loop
– 15 minute warm-up
– 10k in 34:27 (17:21/17:06)
– 5k in 16:02 (planned on doing 10k, but heat/humidity caught up with me
– 15 minute cool-down
(Repeating same workout later tonight…no carbohydrates in between the two)
(14 miles total)
|Valley Centre Loop
– 20 minute warm-up
– 10k in 34:40 (17:32/17:08)
– 5 x 2 laps with 1:00 recovery (4:24-4:22-4:20-4:25-4:24) (4:57–>4:52/mile)
– 10 minute cool-down
(15 miles total)
(29 miles for the day)
|Friday||25 minutes easy on indoor track||25 minutes easy on turf fields|
|Saturday||45 minutes on hilly roads||none|