Training Week of 5/12…1 Week Until Vermont City Marathon!

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.

Monday Valley Centre

-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
Sunday None None
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